RPE Autoreg Peak — Deadlift Day
Deadlift-focused day in a pure-RPE (RTS-style) peaking block. Comp deadlift leads, deficit pull and RDL build the start, hip thrust and lat work support. Every set RPE-anchored — no weights, no %TM. ~65 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Competition deadlift — comp stance, grip, setup every rep. RPE-only top set, then conservative RPE-capped back-offs. No prescribed weight. 3 warm-up sets first 3 × 3 · rest 3:30–4 min | 3 | 3 | 3:30–4 min |
| 02 | Deficit Deadlift Floor-speed overload, 1-2 in deficit. Sub a paused comp-stance deadlift at the same RPE if mobility limits the deficit. 2 × 4 · rest 3 min | 2 | 4 | 3 min |
| 03 | Romanian Deadlift Submaximal hinge volume — soft knees, hips back, no rounding. 2 × 8 · rest 2 min | 2 | 8 | 2 min |
| 04 | Barbell Hip Thrust Hip-extension driver. Pause at lockout, control the descent. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Wide-Grip Lat Pulldown Lat shelf for bar stability on the pull. Full stretch, no swing. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pure RPE — no targetWeight; set load from the lifter's last comparable comp-pull top set and back-off logs, not a %TM. Comp pull is the read; back-offs ~8-10% under it at the same RPE — pulls fatigue fast, stay conservative. If the top set grinds above target or floor speed dies, stop the back-offs; if it flies up >half a point under, add load once. Deficit pull (1-2 in) is floor speed only — sub a paused (1-ct) comp-stance deadlift at the same RPE if mobility limits. Keep RDL, hip thrust, and lat work submaximal.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the RPE Autoreg Peak — Deadlift Day template?
Pure RPE — no targetWeight; set load from the lifter's last comparable comp-pull top set and back-off logs, not a %TM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is RPE Autoreg Peak — Deadlift Day, and how long does it take?
RPE Autoreg Peak — Deadlift Day runs 5 movements and about 11 working sets, roughly 58 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Deadlift Day version different?
RPE Autoreg Peak — Deadlift Day is the deadlift day cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight