Heavy Pull Day: Top Single + Back-Off
Intensification-block pull day. Singles ramp to one top single at RPE 8, four back-off sets priced off that single, two heavy rows. ~60 min. Barbell and rack only.
Estimated session
- Movements 2
- Working sets 7
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Competition stance and grip, reset every rep. Ramp in singles to ONE working single at RPE 8, then run the back-offs at the week's stated percentage of that single. 3 warm-up sets first 5 × 1 to 4 · rest 3:30 to 4 min | 5 | 1 to 4 | 3:30 to 4 min |
| 02 | Bent Over Barbell Row Torso near parallel, no body english. Trimmed to two working sets here so the pull keeps the session's recovery budget. 1 warm-up set first 2 × 6 · rest 2:30 | 2 | 6 | 2:30 |
Coaching notes
Ramp in singles and stop at the first single that reads RPE 8 — the instant the bar slows, that is the day's single. Never grind for a better number. Long rest, 3-4 min; reset the bar dead each rep. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. STOP RULE: any rep showing a visible change in lumbar position ends the session's heavy work. Back-offs are a percentage of TODAY'S single, never of an old max. Finish the last two back-offs double-overhand without straps.
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Aleks · Coach
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