3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 10 minutes of:
Move and breathe deliberately. If rest is needed, keep it short and specific (not to exceed 3 x :15 seconds).
And then, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.