Let’s Talk Details
1. The Plan
2. Your Job
Barbell Back Squat (Key)
Barbell incline Bench (Key)
Barbell Bicep Curl (Key)
Barbell Skullcrushers (Key)
Barbell Banded Back Squat (Key)
Barbell Banded Romanian Deadlifts (Key)
Barbell Flat Bench (Key)
Barbell Row (Key)
How many sets? As you move into the final weeks of this final block, you will notice that the volume drops and the weight on the bar is near maximal. We are not trying to establish a new normal. We are training harder than we can sustainably do. Challenge yourself with the amount of weight you put on the bar to truly test the strength of your technique.. I would recommend that you save a little bit in your tank for next week, but for the most part, release the beast these next two weeks. Consider a deload after you end this program.
You can check out “Videos” for common mistakes to troubleshoot your form on the key lifts before you start this training week. The goal is to feel like your form is better than ever.
Stay in a Good Spot this Block
You want a challenging workout where you leave feeling like you performed near maximally.
Plan your workout and write down the weight, sets, and rep range in the Workout Plan PDF to get you ready for Week 3.
Your reps on the first set may be near the top of the rep range, but by the last set, your reps may fall close to the bottom of the rep range. Stay away from technical failure. You want your technique to be IDENTICAL on each rep. You are training the neural coordination just as much as the muscles.
This will give you a good idea on how much weight you can lift next week. Get a lot of good rest, you are starting to feel the power that comes with peaking your strength.
This will feel like real training weight. Increase the weight just enough to stay at RIR 2. Keep in mind, your muscles will get depleted set to set and your reps may fall substantially. Try to get at least one set that is near personal record weight at RIR 2, and drop the weight on the upcoming sets if needed to remain at RIR 2 in the rep range.
Stay away from RIR 0! If you go to failure, the weight you picked is too heavy. Sometimes, you have to use the same weight as last week to stay in the rep range on the final set.
Each exercise only needs 1 or 2 solid sets. This week is all about setting yourself up for some personal records next week.
If you have a big deadlift that is very fatiguing, consider doing ZERO sets to unload fatigue.
I like to rest as much as I need before I do a top set for my key exercises. This assures that I give my maximal performance.
Afterwards, I drop the weight to something more manageable (usually around my week 3 weight) and do straight sets at 1 RIR with a given rest period. After my top set, I will drop the weight and try to get a volume PR where I pick a challenging weight that I usually do for only one set (of say, 4-6 reps) and attempt to do multiple sets (each set within the 4-6 rep range). This is a great way to test how good my form is and build confidence in it.
Above all else: Make sure your rest periods are not too short where it compromises your form! Rest periods are always a second priority to form.
Fill out the table with your expected weights and sets before you go workout, so you have a clear mission. Then adjust based on actual performance.
Here’s how I would fill it out for a workout: