by twefnuor
Stage 1: Do 5 sets of 3. If you fail to hit 15 total reps, move to Stage 2 next time.
Stage 2: Do 6 sets of 2 reps (same weight). This keeps volume high but lowers "per set" fatigue.
Stage 3: Do 10 sets of 1 rep (same weight). This is pure strength practice.
Reset: If you fail 10x1, take 85% of your failure weight and start back at Stage 1 (5x3). This is where new muscle is built.
*AMRAP: As Many Reps As Possible. Leave 1-2 reps in the tank (technical failure), never go to absolute physical failure where you drop the bar.
To make your exercises more technical, stop "lifting" the weight and start "executing" the movement.
Critical Cue: "Ribs down, root the feet." Before you descend, exhale to bring your ribs down and lock your core. Grip the floor with your toes (big toe, pinky toe, heel).
Common Error: Dive-bombing. Do not drop fast. Control the descent (2-3 seconds down), hit depth, and explode up.
Gym Awareness: Watch your knees. If they cave inward (valgus) on the way up, your glutes are weak or inactive. Push your knees out against an imaginary band.
Critical Cue: "Bend the bar." Once unracked, try to snap the barbell in half with your hands. This tucks your elbows and engages your lats, creating a stable shelf.
Leg Drive: Your feet should be sliding backward on the floor, not pushing down. This drives your traps into the bench.
Gym Awareness: Never bench T1 without a spotter or safety bars. If solo, do not collar the weights so you can dump them if necessary.
Critical Cue: "Pull the slack out." Do not rip the bar off the floor. Pull up gently until you hear the "clink" of the bar hitting the plates, then drive with your legs.
The Hinge: This is a push, not a pull. You are leg-pressing the floor away.
Gym Awareness: Stop looking in the mirror. Looking up cranks your neck and drops your hips. Pick a spot on the floor 2 meters in front of you and stare at it.
Critical Cue: "Head through the window." As the bar passes your forehead, push your head forward (through the arms).
Glutes: Squeeze your glutes as hard as possible. This prevents your lower back from arching, which is the #1 cause of OHP injury.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.
Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %