Jour 1
Lower A
7 exercices
Squat
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
T1 main lift: work up to a technically strong 10RM, then complete 3 back-off sets at 70% of the training max.
Soulevé de terre roumain
3 x 6-8 @ RPE 8
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Presse à cuisses
3 x 6-8 @ RPE 8
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Hamstring Curl
3 x 6-8 @ RPE 8
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Tirage vertical
3 x 12-20 @ RPE 8
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Élévations des mollets
3 x 12-20 @ RPE 8
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Crunch à la poulie
3 x 12-20 @ RPE 8
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.