Advice on days of the week in programming

Training Powerlifting
1

Hi there,

Currently self programming and transitioning from a 5x/week to 4x/week program due to recruiting season. I’m 19yo, 5’11, 185lbs, 12%bf with a 365 bench, 565 squat, and 545 deadlift (all in comp).

I’m currently thinking this (my week 1/12)

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But I feel like doing the deadlift before my squat day tanks my squat a lot more than doing deadlifts after a squat day, so I’m thinking of adjusting which days are going to be back to back (possible day 3 and day 4) if I want to do a M W Th Sat split. Thoughts?

Studies on exogenous testosterone in adolescence
2

Can you help me interpret RPE? I would much prefer RIR (Reps In Reserve). Then the scale of RPE is removed, which seems to vary among different numerical rating of exertion.

3

I typically interpret my rpe as 10-RIR rather than perceived exertion

4

I felt that I recovered a lot easier from a heavy squat day than I did from a heavy deadlift day. So, I decided to deadlift heavy every other week. On the heavy days I worked up to two heavy sets of 4 reps with about 1 RIR. On the light deadlift days I would do 4 sets of 5 reps of hanging cleans and followed with two light deadlift sets of 10 reps (50% of my heavy 4 rep deadlift weight.)

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5

RPE scale
10 complete failure
9 1 repetition in reserve
8 2 repetitions in reserve
7 3 repetitions in reserve
Etc

Is that what you were unclear about?

Which brings me to: @Andytyzhu, why such low intensity? I understand your 1 RM numbers are huge but what’s the value in this? Technique ? Or is this a deload phase?

6

As long as everyone understands that is tge meaning, that’s good. Then to OP’s metric value of RPE, I am totally confused. There is no way a deadlift training day would adversely affect a squat training day.

7

This is my week 1, i build up .5-1 rpe every week till week 4 where its rpe 7-8 then reset to a new cycle of lower reps.

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8

I do low bar and feel my posterior flare up quite a bit when I do my deads before my squat days

9

Do you roughly plan the weights ahead of time for squats, benches and deadlifts, and then adjust in the gym to hit your RPE?

Or totally go by feel and do weights that feel right without much thought ahead of time?

10

Typically, I place the weights I did the previous workout into the rpe percentage estimation chart and calculate the weights and then adjust after the first set.

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