Hi, I was wondering if the 30-30-30 protocol could be done on lifts like deadlifts and RDL’s. I have a garage gym and only have free weights, plus I like to stick with the big basic lifts.
I’ve already been lifting only once per week with 1 top set of 3-5, a protocol that Marty Gallagher recommends, and have had good success. To change things up for a few cycles I was interested in giving 30-30-30 a try, but still using the same lifts.
SSB squat, deadlifts, RDL, chins, Dips, OH Press or bench (I’ve been alternating these two each cycle), and throwing in some tricep extensions, EZ curls and Wendler rows.
I’ll also be dropping calories to 1800 for now and following the macros you laid out in body fat breakthrough. I can’t follow your exact diet protocol due to a screwy work schedule, but I’ll try to be close. Sleep is usually sufficient.
Thank you for any information you can give, I’m very intrigued by your ideas and “against the grain” knowledge.