“Foundations of POWER” week 1 day 1

 Strength volume day.

  • Back Squat 5×5 @ RPE 7

    • Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.

  • Shoulder Press 5×5 @ RPE 7

    • Maintain tight midline and consistent bar path, stable lock out at top

  • Deadlift 1×5 @ RPE 8

    • 2-3 warm up sets.   1 “working” set. The fifth rep should move slower but with control.

rest 2-3 min between sets

complete ALL working sets at the same weight, sets do NOT count until you are at your working weight*

complete all back squats, then all shoulder press, then 1 heavy set of 5 for deadlifts*

you should leave the gym tired but not crushed — you’re building volume capacity, not testing maxes.

goal is to increase 5-10lbs each week.  so do NOT go very heavy today, we are prepping the body!