HEAVY AF VOL 12 Drop
Hello all my strong friends,
Yo, we are busy!! Brand new turf, Face-off 2025, Test week, we have a marathon coming up and a looming Hyrox over the horizon.
Face-off 2025 was epic. The Garage put Chicago fitness on its back. We hosted the best of the best and came out with another successful year, demonstrating why TGC’s community is unmatched. Between PRs, Deadlifting & benching, sprinting down Campbell Ave, screaming encouragement at each other, and making more noise than the neighbors know what to do with - I speak for the entire Garage team when I say how proud we are of our members - for how you all showed up for each other and how well the gym was represented. Good shit, fam.
Now, the show goes on! We have another 8 weeks of training. In this email, we’ll go over the plan, we’ll talk about our main movements, and then I’ll give you loads of helpful info and a little of my usual sass featuring Coach Tricia at the end.
KEY POINTS
WHAT IS RPE & RIR??
Let's go over some useful acronyms. Through this program, there will be a little more emphasis on self-regulation, using RPE to determine our top sets, and RIR to determine rep numbers for our drop sets.
Rate of Perceived Exertion (RPE)
So we already do this; you guys are familiar. In strength training, RPE is a way to measure how hard a set feels. It’s usually expressed on a scale of 1–10, where each number reflects effort. 1 is “I can do this all day”, 10 is “holy shit I have nothing left to give”. For our top set work through this cycle we’ll use RPE. Generally, we want to be working in a 7-9 RPE when the goal is strength or hypertrophy.
Reps in Reserve (RIR)
RIR is another way to measure and prescribe training intensity by estimating how many more reps you could have done before reaching failure (the point where you cannot complete another rep with good form). Your 10RIR (you can do 10 or so more reps) is your “I can do this all day”, your 0RIR is your “holy shit I have nothing left to give”. We’ll use RIR for your drop sets. We want to be in a 1-3RIR if the goal is strength or hypertrophy.
Generally, RPE and RIR are the same thing; the numbers are just inverse. For example a 9 RPE is the same as a 1RIR. However, I do think in this context using RPE for a fixed rep range during top sets and using RIR for an open rep range during drop sets will be more understandable for you guys. This all ties in to our new rep scheme:
THE NEW REP SCHEME
For our main lifts we will build to a heavy set as normal to a prescribed rep count, before performing drop sets with TWO weights, with a self-determined rep count.
For example week 1 (SETS x REPS):
1x5 @RPE 8-9
2x1-2RIR @85%
1x1-2RIR @70%
So, top sets will be performed to a Rate of perceived exertion (RPE). Drop sets will be performed using a percentage of the top set, working to a 1-2 Reps in Reserve (RIR) effort.
To break that down for you… Let's say I’m having a great frigging day, Monday, Week 1, and I manage to squat 285 for 5 for my top set (almost as much as Coach Kim).
Following my top set I would take 85% of whatever I lifted - so 240ish lbs, then perform two sets, both within 1-2 reps from failure. The first set maybe I’ll hit 8 reps because I’m a dawg, second set maybe I get 7 because I’m a little fatigued. There are no prescribed rep ranges for the drop sets; it's all based on feel.
From there we’ll have one more deload set, at 70% of the top set - 199lbs. Where I’d do the same thing, get 1-2 reps from failure performing what I'd estimate around 10-12 reps. It all depends on how you feel and maybe which coach is behind you yelling.
4 sets - 1 top set, 2 drop sets at a high percentage, 1 drop set at a lower percentage.
This will present opportunities for teaching awareness of effort, adaptable rep ranges for new lifters, and autoregulation of day-to-day energy and strength.
The point of this style of training is firstly to give you guys something new to work on and think about. Additionally, and mainly, is autoregulation of effort. Not every week is a good week, this style of training presents more opportunities than ever to dial it back when we’re tired or put on a show when we’re feeling great.
Ok, let's talk about your training split:
TRAINING SPLITS:
MONDAY MOVEMENTS
A] HEEL ELEVATED BB BACK OR FRONT SQUAT
B] SL LANDMINE RDL
A] The primary movement on Monday is going to be a Heel Elevated Front or Back Squat. The desired outcome here is deeper squats at heavier loads. This squat variation is a great way to improve squat depth and form - utilising 15lb or 25lb plates to lift the heels - we’ll do this variation for the first four weeks of the cycle, before removing the heel elevation.
Elevating your heels reduces the ankle dorsiflexion needed to hit depth. This will make it easier for some of you with limited ankle mobility to squat lower while keeping your torso upright. This provides exposure to a potentially different bottom position of your squat, and a new beneficial stimulus. Additionally, heel elevation will shift your center of gravity slightly forward reducing forward lean.
If not limited ankle mobility, many lifters struggle with balance when it comes to hitting squat depth. Heel elevation helps “find” a solid squat pattern sooner. By making depth and alignment easier, it minimizes the need to excessively lean forward, round the back, or shift weight unevenly
Lastly, the key to this is abiding to your achievable standards of movement and keeping yourself accountable. If you lift with your ego, you won’t hit your depth. The optimal standard for this movement can be represented by the coaching cue - squash your calves with your hamstrings. With heels elevated, in most cases if you can't achieve this standard it's likely you are squatting too heavy and you won’t achieve the desired outcome!
Bootycheeks to the floor people.
B) Your secondary lift on Mondays will be a single-leg landmine RDL. Yeah.. again.. This is by far one of the best unilateral hinge exercises available. This is the Kareem Abdul-Jabbar of hinge exercises - not everyone knows who that is, but those who do are real ones and could argue goat status. (I’d say a bilateral RDL is MJ, a conventional deadlift is LBJ, and the SINGLE LEG LANDMINE RDL IS KAREEM).
Single-leg landmine RDLs will be performed on the turf as your secondary lift of the day. This is a highly loadable single-leg movement with lots of lateral stability! A problem we might run into here is hand grip! So let's grab lifting straps and make sure your tiny hands aren’t preventing you from growing massive glutes.
Finally, we will continue jumps on Mondays, you’ll have some upper body accessory work with horizontal presses, and some frontal core work to wrap up the first training day of the week.
WEDNESDAY MOVEMENTS
A1) BB PUSH PRESS
B1) RFE SPLIT SQUAT
A) Your primary exercise on Wednesdays will be a Barbell Push Press. The main correction I find myself giving for this movement is shoulder contact with the barbell in the bottom position (the “dip” before the drive). Similar to a front squat, when we perform a push press, the bar should be resting across the shoulders in a front rack.
Shoulder contact/the rack position creates an efficient force transfer from the legs; keeping the barbell in firm contact with the shoulders allows the legs and hips to drive force directly into the bar. If the bar is off the shoulders, much of that power is lost through the arms. Additionally, is bar stability, resting the bar on the shoulders creates a stable platform as close to your center of mass as possible. This reduces unnecessary bar movement and helps maintain a vertical bar path, again improving the efficiency of this movement.
If this is something you know you struggle with, I would advise spending the first couple weeks of the program with a reduced load and work on finding and developing this position. Generally there are only two ways to get strong - progressive overload (lifting heavy and pushing yourself) and improving your efficiency of movement (technique). That’s it…
Often, it's difficult to do these things simultaneously. The more efficient you are, the higher the ceiling for the load you will be able to lift. It's definitely worth the investment if it means not lifting heavy for a short period of time.
B) Your secondary on Wednesday is a Rear Foot Elevated (RFE) Split Squat. NOT QUITE A BULGARIAN but similar. RFE Split Squats will be performed like a Bulgarian Split Squat, but with lower elevation of the rear foot. We will be using a 55lbs plate to elevate the back foot. YAY can’t wait.
Finally, we will supplement our main upper body lift with some medicine ball work, you’ll have some upper body accessory work with a horizontal row, and some sagittal core work to wrap up your Wednesday.
FRIDAY MOVEMENTS
A1) BB HIP THRUST
B1) DB SA FLOOR PRESS
A) The primary movement for Fridays will be a BB Hip thrust. We will be performing these on the BENCHES. I’ve decided this time around to use the benches for our hip thrusts because they will provide more range of motion for the movement. They should also limit loading to an appropriate degree, as in the past, you guys have definitely overloaded this exercise while on the smaller boxes. Hip thrust will be performed for the first four weeks of the program before switching back to deadlifts.
If RDLs are MJ and deadlifts are LBJ (more basketball references *eyeroll* - lol idc i think it’s funny) then Hip Thrusts are Steph Curry or maybe Allen Iverson. They are wildly popular but can never be considered the goat. OK, I'm done with basketball.
But seriously, generally, the effectiveness of exercises should be judged based on their ability to most efficiently achieve our desired outcome. In this case, the outcome is to get really strong hip extensors. We are looking for exercises with loadability and stability to bring us as close to failure as possible without any compensatory actions. I felt that with the lower boxes, it was too easy to compensate with back extension and not isolated hip extension. So we using benches!
B) The secondary movement on Fridays will be a SA DB Floor Press. The floor limits range of motion, reducing shoulder strain and emphasizing triceps and lockout strength. We’ll work on this for four weeks, before switching to regular DB Bench press. Finally, we will supplement our lower body lift with some sprints! you’ll have some lower body accessory work with a coach designated hinge, and some transverse core work to wrap up your Friday.
SATURDAY MOVEMENTS
A) ZERCHER DEADLIFT
B) BB DEADSTOP Z PRESS
A) Ok small changeup on Saturdays courtesy of the strongest guy you know, (not me) Coach Eric. The primary movement on Saturdays will be a Zercher Deadlift. This variation of deadlift is a front-loaded deadlift where you lift the bar from the ground in the crook of your elbows, emphasizing leg drive, core stability, and upper back strength. I love zercher variations, as while they can be a little uncomfy, generally they are very accessible in comparison to a front rack while achieving all the same benefits and really effectively train an upright position through the torso.
Generally, a Zercher Deadlift isn’t the most conventional movement, but it is so effective and should be approached with an open mind! A good school of thought is that as strength athletes we should explore different movements with load in order to create true robustness and resilience to enhance our functional capabilities. You also happen to be able to lift really frickin heavy with zerchers, which is fun.
B) Your secondary lift on Saturdays will be a deadstop barbell Z press. This is an overhead pressing variation performed from the floor in a seated position with straight or partially bent legs. With each rep starting from a dead stop on the safety arms it blends the Z press with a strict, paused starting position. This is incredibly beneficial in improving the overhead range of motion and a great way to isolate shoulder strength. Finally, you’ll have some upper body accessory work with a rolling tricep extension, and some back extension work to wrap up your Saturday.
SOME KEY POINTS TO IMPROVE YOUR FITNESS JOURNEY:
“OVERTRAINING ISN’T COOL” - COACH TRICIA BOLDEN
So soon to be 44-time marathoner, Coach Tricia and I were chatting a few days ago about overtraining and our members' inclination to overtrain.
Overtraining happens when the body is pushed beyond its ability to recover, and it can be identified through both physical and psychological signs. Science shows that common indicators include persistent fatigue, decreased performance despite consistent effort, disrupted sleep, and higher resting heart rate. Research also highlights mood changes—such as irritability, lack of motivation, or increased anxiety—as reliable markers of overtraining syndrome. Musculoskeletal issues like recurring aches, joint pain, or frequent minor injuries may also signal that the body is not getting adequate recovery time.
How was Coach Tricia able to run 43 marathons without any major injuries or burnout? (By the way, that's 1,126 race miles! 500-600miles of training per marathon! So like 22,000 miles, probably more, in training miles! Omg lol) She was able to find the appropriate balance between training and resting.
This goes to say, for some of you, we love seeing you all the time, but remember your body will only improve/adapt as much as it is able to recover from the stimulus you provide it. That means if you're experiencing any of the above indicators, don’t take a rest day, find the rest day to add to your routine.
Therefore, avoiding overtraining is crucial because recovery is when the body adapts and becomes stronger. Exercise creates controlled stress on muscles, the cardiovascular system, and the nervous system, but without sufficient rest, this stress accumulates rather than resulting in positive adaptation.
Everyone is different, try and find your appropriate balance, so we can keep the PR’s rolling.
OK team, love ya’ll
Let’s get it!
Coach Ashley Stephen
Director of Training
The Garage Chicago Gym
