- Ray
5/13/21
"Participation Trohpy"
Back Squat Waves
9 Sets
7 Reps @ 71% of 5RM
5 Reps @ 76% of 5RM
3 Reps @ 81% of 5RM
7 Reps @ 76% of 5RM
5 Reps @ 81% of 5RM
3 Reps @ 86% of 5RM
7 Reps @ 81% of 5RM
5 Reps @ 86% of 5RM
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