by QRP76
front squat x2 per week dumbbel bench x2 per week monday squat, front squat, dumbbel bench tricep
exhale amd inhale deep
friday bench, dumbbel bench, front squat, ohp
w = weeks 3 acc = 3 sets per accessory exercise rpe 10 secondaries (percentage per set in a day of training max, tm which is 90% of 1rm) : w1 w2 w3 10 -> 8 -> 6 50% 60% 65% 60% 70% 75% 65%+ 75%+ 80%+ secondary movers: dumbbell bench press rdl with bands front squats
every 3 weeks add 5kg to tm. initial tm is 90% of 1rm
week 1: 70% 4 x 5 with 3 acc and sec 85% 1x1 week 2: 75% 4 x4 with 3 acc and sec 87.5% 1x1 week 3: 77,5% 3x4 with 2 acc and sec 90% 1x1 week 4: 82.5% 3x3 with 2 acc and sec 92.5% 1x1 week 5: 85% 2 x 3 with 1 acc and sec 95% 1x1 week 6: 87,5% 2 x 2 with 1 acc and sec 97.5% 1x1 week 7: deload or 1rm test, on feeling 102.5%
then add 2.5 kg to upper 5kg to lower
air in stomach brace
1 2 3 4 if not recovered after 1st 3 2 1 4 warm ups: 50% x 12 60% x 8 75% x 4
Bench cues: !!! wrist turn for warm ups
bench focus pinky down| index up retract shoulder blades engage lats heels not touching the ground "i shall not be moved" reinforce the arch with each step
Deadlift cues:
hinge at the top reverse shrug air in the belt tighten the lats in the middle of the foot wide stance knees forward
Squat cues:
make bar don t move
Elbow pain:
#Neutral Grip on Bicep Curls
train finger and normal grip