Thursday 14th December
Strength 2, week 3:
3 x 3 @ RPE 8-9 or 80%-90%
Do the last set as a max volume set, then work out your number of reps x the weight in a 1 RM calculator to establish a new theoretical max.
Deadlift
Bench
Press
Bent over Row
NB, the reps have dropped from 5 to 3 , so increase the weight appropriately.
The RPE has also gone up from 8 to 8-9, so leave 1-2 reps in the tank.
This is the max volume week, we're aiming for overreaching and fatigueAccessories:
5 x 10 e/s Weighted Box step up
5 x 10 e/s Kneeling rotational band chops
5 x 10 e/s Pallof press
5 x 10 e/s walking DB Single Leg RDL
5 x 10 DB incline bench
5 x 10 Yates Row
Photo by Alora Griffiths via UpSplash