1 x 5 @ 50% of 2RM
1 x 5 @ 75%
5 x 2 @ (up to) 90+ of 2RM
1 x 10 @ 50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
15 x 2 @ as challenging as possible in each set
Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 2 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, “Time under tension”:
50 calorie minimum Airdyne cool-down + Max-duration plank hold (Organized top of push-up)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If time has reached two minutes in last several attempts, add 15lb. bumper plate for women, and 25lb. bumper plate for men. Place plate across lower back starting at top of tailbone.
Photo: Anatoly Pisarenko. Squat.