2 x 3 @ 90% of 2RM
3 x 5 @ 75%
1 x 7 @ (up to) 50%
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. Weight for final set of 7 is governed by performance and need for set interruption at 75%. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, as quickly as possible:
This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast. Today, rocking chair is unweighted. If weight/ assistance is needed, keep it as light as possible.
And then, “Time under tension”:
One max-duration hold of 7-rep weight from above
(Use double-overhand grip)
Lift and hold in strong, organized deadlift top position. 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.