Hamad AlAjmi

RTS CUSTOM TRAINING W3D2

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RTS CUSTOM TRAINING W3D2

You are recovering much better than expected. Add 1 extra set to each movement or 2% fatigue to your planned training.

Deadlift W/BELT x2@8, 3 downsets repeat
220kg x2@6
230kg x2@7
240kg x2@8
230kg x2@7
230kg x2@7.5
230kg x2@8
230kg x2@9
3ct Pause Bench x4@9, 1 downset 1@max 180kg
130kg x4@7
140kg x4@8
150kg x4@9
140kg x4@9

Front squats x6@9, 1 downset
1@emax 170kg

100kg x6@7
110kg x6@8
120kg x6@8.5
120kg x6@9
Why I suck at front squat need to be stronger

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