im currently on week 4 of 10/20 Life programming and wanna know when doing assistance work such as speed deadlifts or deficit pulls and etc.. what kind of weight should we used based off the percentages of our max?
Usually when I do speed work for deadlifts, it’s based on 50 to 60% of a max lift. The focus is to work on perfecting my technique and work on bar speed. Hope this helps.
For assistance work, I think you should work off of RPE. If going off of % only, you’ll get yourself into trouble since your assistance work should be hard and catered to attack your weak points. It should be, in most cases, significantly lighter than your main work.
By definition, “speed work” should be in the 60-80% range and should be RPE 10 – meaning that maximal effort is being put into every repetition. The RIR (Reps in reserve) should also be 6-9, which means you could do about 7-10 reps with it. If you have a bar speed measurement device, the speed of the bar should be between 0.7 and 1.0 m/s. Now that that is out of the way, the take away point is – the weight is going to be different depending on how fatigued you are from the main work. Choose a weight at the low end of the range and try to move it as fast as possible. Over the course of the training cycle, increase it as you can, while maintaining technique and bar speed. Video will help a lot. If using accommodating resistance, the % should be reduced to 35-60% of 1RM, with around 25% of your 1RM in bands, or chains, or both. Hope that helps!