Romanian Deadlift RDL – 175x8x3 Hypertrophy Back Off Sets

Описание: There’s something strange in the universe today, because I walked into the gym mentally exhausted, completely done with my current program… and then crushed everything. On one hand, awesome—PRs everywhere. On the other, now I feel like I misjudged the program. My compromise? I’ll probably return to it in the future. I genuinely like the top-set + back-off structure, but I think I mis-executed the mid-week sessions.

Despite my glutes still being incredibly sore, my RDLs felt better than ever today.

RDL
• Strength Top Set: 195 lbs × 8
• Hypertrophy Back-Offs: 175 lbs × 8 × 3
Hamstring control felt locked in. I've come a long way with this lift, and I hope I can keep stringing together days like this.

Lat Pulldown
• 160 lbs × 10 × 10 × 11
Finally hit 10s across the board. Funny how I failed these last session, but today everything felt smooth and controlled.

Face Pulls
• 30 lbs × 12 × 12 × 12
Solid work here—felt strong.

Lateral Raises
Technically I did 7.5 lbs for 10 × 10 × 12 × 12, but I’m counting it as 2 sets of 12. Not impressive weight, but building bigger delts is the goal.

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.

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