Taper Pull Day
Taper-week pull. One top single capped at RPE 7, two light back-off triples, one easy row set. Volume halved, nothing near a limit. ~30 min. Barbell and rack only.
Estimated session
- Movements 2
- Working sets 4
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Competition stance and grip, reset every rep. One top single capped at RPE 7, then two back-off triples at roughly 80% of that single. 2 warm-up sets first 3 × 1 to 3 · rest 3 min to 4 min | 3 | 1 to 3 | 3 min to 4 min |
| 02 | Bent Over Barbell Row One easy set, strict, no body english. Movement for the upper back, not a training stimulus. 1 × 8 · rest 2 min | 1 | 8 | 2 min |
Coaching notes
Everything is capped at RPE 7 — if a set reads above it, cut the load, not the rest. Ramp in singles, take ONE top single that still feels fast, then two back-off triples at roughly 80% and stop. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. Do not add sets, do not chase a number, do not test anything this week. The row is one easy set; skip it if the low back is still stiff. Sleep and food are the real prescription.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
Squatly Pro unlocks the coach and many of Squatly's templates. The coach suggests your next set while you train, and when this session is part of a program, it proposes sets for your lifts when you start the workout.
Aleks · Coach
Proposal · add weight