by Resturanklez
10x10 for compound movements on some days. *Anybody interested in engaging in a serious Deep Water program should establish a 1-rep max in thefollowing exercises: • Squat • Deadlift • Push press • Strict standing press • Power clean • Bench press • Incline press • Narrow-grip bench press
Once you have found your 1-rep max, you will use that number to calculate your 10-rep max. Multiply your 1-rep max by .77 to find your hypothetical 10-rep max. Multiply your hypothetical 10-rep max by .7 to find your 70% as prescribed in the beginner’s program.
DURING WEEKS 1 AND 2 USE 70% AND TAKE NO MORE THAN 4 MINUTES REST BETWEEN SETS. DURING WEEKS 3 AND 4 STAY AT 70% BUT REDUCE REST TIME BETWEEN SETS TO 3 MINUTES. DURING WEEKS 5 AND 6 STAY AT 70%, BUT REDUCE YOUR REST TIME TO 2 MINUTES BETWEEN SETS. START IDENTIFYING YOUR PORTALS