Week 1

Testing week is behind you. Everything you did last week was about setting reference numbers, and now we put them to work!

Just know this: if you sandbagged a test, your loads this week will feel too light.

This week runs on two methods. Pay attention to both, because the way you execute the reps is the entire point.

Method 1: Mixed Tempo

Most programs maintain a single tempo throughout a set.

Not here. On these days, the tempo changes on every single rep, so you have to stay locked in start to finish.

Quick refresher on reading tempo. The numbers go in the order you move: lower, pause at the bottom, lift, pause at the top.

Quick refresher on reading tempo. The numbers go in the order you move: lower, pause at the bottom, lift, pause at the top.

First number: seconds to lower the weight

Second number: pause at the bottom

Third number: the lift, and X means explode, move it as fast as you can

Fourth number: pause at the top

So 50X0 is 5 seconds down, no pause, drive up fast, no pause. Across your 5 reps, the lowering speeds up each rep while the lift stays explosive:

Rep 1: 50X0 (5 seconds down)

Rep 2: 40X0 (4 seconds down)

Rep 3: 30X0 (3 seconds down)

Rep 4: 20X0 (2 seconds down)

Rep 5: natural, controlled, no count