Start at 215×3. If first-rep velocity >= 0.40 m/s, add 5-10 lb next set. If first-rep velocity drops below 0.28 m/s, drop 5-10 lb next set. Keep working in the range where first-rep velocity stays 0.28-0.45 m/s. Cut set short only if any rep drops below 0.20 m/s. 5 sets target, follow the velocity.
# Type Weight Reps RPE Velocity 1 warmup 45 lb 5 — — 2 warmup 95 lb 5 — — 3 warmup 135 lb 3 — — 4 warmup 165 lb 2 — — 5 warmup 190 lb 1 — — 6 work 215 lb 3 — 0.46 0.40 0.35 7 work 225 lb 3 — 0.37 0.37 0.30 8 work 225 lb 3 — 0.40 0.32 0.25 9 work 215 lb 3 — 0.39 0.40 0.35 10 work 215 lb 3 — 0.33 0.32 0.27
3×6 at 255. Monitor velocity decay — if first-rep velocity drops below 0.40 on any set, reduce to 4-5 reps.
# Type Weight Reps RPE Velocity 1 warmup 135 lb 5 — — 2 warmup 185 lb 3 — — 3 warmup 225 lb 2 — — 4 work 255 lb 6 — 0.52 0.59 0.57 0.55 0.52 0.51 5 work 255 lb 6 — 0.58 0.57 0.48 0.52 0.46 0.45 6 work 255 lb 6 — 0.44 0.57 0.50 0.44 0.43 0.30
2×8 each side. Add 5 lb next session if completed with RPE <= 7.
# Type Weight Reps RPE 1 work 40 lb 8 6 2 work 40 lb 8 7
3×10. Add weight next session if all sets completed.
# Type Weight Reps RPE 1 work 140 lb 10 6 2 work 140 lb 10 6 3 work 140 lb 10 6
Last session before 10-day break. Push squat intensity, accept slower reps.
Exercise Sets Reps Volume Back Squat 5 15 3.3k lb Romanian Deadlift 3 18 4.6k lb Bulgarian Split Squat 2 16 640 lb Seated Leg Curl 3 30 4.2k lb
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