Скачать или смотреть Romanian Deadlift RDL – 190x9x1 Strength Top Set

Got about 5 hours of sleep last night—not ideal—but I’m actually happy with the overall effort today. I didn’t hit what I wanted on lat pulldowns, but RDLs and the auxiliary lifts felt great.

RDL – Strength Top Set:
190×9 felt and looked solid. I had to really focus on technique today, but I’m pleased with both form and output.
RDL – Back-Off Hypertrophy Sets:
170×8×8×8
Felt strong here and even gained an entire set compared to last time, which definitely confirms I was performing the movement more correctly. Last session the third set felt off—this time it felt dialed in.

Lat Pulldown:
Hoping for 160×10×10×10, but by the third set I was wiped. Dropped the weight and pushed out more reps instead. Not the result I wanted, but I am proud of the effort.

Skipped Glute-Biased Back Extensions today—my glutes needed a break, and honestly… there was hot food waiting.

Finished with:
• Face Pulls: 27.5 lbs for 12×12
• DB Lateral Raises: 7.5 lbs for 11 + 7 reps
I want to build both of these movements up over time—because who doesn’t love huge delts?

If you’re wondering about the naming format of my videos, here’s a quick breakdown! I title my uploads using this structure:
Exercise Name – Weight × Reps × Sets
This keeps things simple, consistent, and easy to understand at a glance.
So a title like “SSB Squat – 265 × 5 × 1” means:
• 265 lbs
• 5 reps
• 1 set
And something like “Incline Bench Press – 175 × 8 × 3” means:
• 175 lbs
• 8 reps per set
• 3 total sets
I use this style so anyone following along with my training can immediately see the load, volume, and movement being performed. It also helps me track my own progress over time in a clean, readable way.
I recently started running a training style that uses both:
Top Set
• A single heavy/intense set
• Usually lower reps
• Done first while I’m fresh
• Focused on building strength, technical discipline, and intensity
Back-Off Sets
• Lighter than the top set
• More total volume
• Higher reps or more sets
• Used to build muscle (hypertrophy), reinforce technique, and accumulate workload
This structure lets me push heavy weight without sacrificing overall volume. It also gives my training titles a clear meaning—you can instantly see which sets were heavy top sets and which were the higher-volume back-off work.

🎵 Music Credit: Karl Casey @ White Bat Audio    / @whitebataudio  . Huge thanks to Karl for providing 100% copyright-free music that keeps the energy high in the gym. If you enjoy the music, consider supporting their work!