Start with a PVC, move to an empty barbell and increase the load over the course of several warm-up sets. All working sets should be challenging, but with good mechanics. Between 60-70%, 80-85%, and 90-95% of a recent 1-rep max is a good goal for the first set of 10, 5, and 3. Try for a new 1-rep max on the second single and see how close you can get to your first sets on the second time through the 3, 5, and 10 rep sets.
|
Reps
|
Weight
|
|
10:
|
185lb.
|
|
5
|
235lb.
|
|
3
|
265lb.
|
|
1
|
285lb.
|
|
1
|
295lb. (failed)
|
|
1
|
285lb.
|
|
3
|
265lb.
|
|
5
|
235lb.
|
|
10
|
195lb.
|
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