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  • Ray

5/13/21

"Participation Trohpy"


Back Squat Waves

9 Sets

  1. 7 Reps @ 71% of 5RM

  2. 5 Reps @ 76% of 5RM

  3. 3 Reps @ 81% of 5RM

  4. 7 Reps @ 76% of 5RM

  5. 5 Reps @ 81% of 5RM

  6. 3 Reps @ 86% of 5RM

  7. 7 Reps @ 81% of 5RM

  8. 5 Reps @ 86% of 5RM

  9. 3 Reps @ 91% of 5RM


Bench Press

Part A - 3 Sets, 100% of 5RM Across All Sets:

1 Tempo Pausing Bench Press (4s down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press


Part B - 1 Set, 76% of 5RM:

Max Reps Bench Press




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