Build to 225 for 5x3. Cut if avg velocity drops below 0.30 m/s. If all sets stay above 0.30, bump to 230 next session.
| # | Type | Weight | Reps | RPE |
| 1 | warmup | 45lb | 5 | — |
| 2 | warmup | 95lb | 5 | — |
| 3 | warmup | 135lb | 3 | — |
| 4 | warmup | 185lb | 2 | — |
| 5 | warmup | 205lb | 1 | — |
| 6 | work | 225lb | 3 | — |
| 7 | work | 225lb | 3 | — |
| 8 | work | 225lb | 3 | — |
| 9 | work | 225lb | 3 | — |
| 10 | work | 225lb | 3 | — |
4x3 at 180 lbs. Target avg velocity ~0.43 m/s. Cut if velocity loss exceeds 12%.
| # | Type | Weight | Reps | RPE |
| 1 | work | 180lb | 3 | — |
| 2 | work | 180lb | 3 | — |
| 3 | work | 180lb | 3 | — |
| 4 | work | 180lb | 3 | — |
3x8 at 25 lbs. Controlled eccentric, focus on stability.
| # | Type | Weight | Reps | RPE |
| 1 | work | 25lb | 8 | — |
| 2 | work | 25lb | 8 | — |
| 3 | work | 25lb | 8 | — |
3x10 at 140 lbs. Hold weight until RPE reaches 7-8, then add 5 lbs.
| # | Type | Weight | Reps | RPE |
| 1 | work | 140lb | 10 | — |
| 2 | work | 140lb | 10 | — |
| 3 | work | 140lb | 10 | — |
Autoregulate back squat by velocity: cut if avg < 0.30 m/s
| Exercise | Sets | Reps | Volume |
|---|
| Back Squat | 0 | 0 | 0lb |
| Pause Back Squat (3s) | 0 | 0 | 0lb |
| Bulgarian Split Squat | 0 | 0 | 0lb |
| Seated Leg Curl | 0 | 0 | 0lb |