Strength Phase

front squat x2 per week dumbbel bench x2 per week monday squat, front squat, dumbbel bench tricep

exhale amd inhale deep

friday bench, wide grip bench, front squat, ohp

w = weeks 3 acc = 3 sets per accessory exercise rpe 10 secondaries (percentage per set in a day of training max, tm which is 90% of 1rm) : w1 w2 w3 10 -> 8 -> 6 50% 60% 65% 60% 70% 75% 65%+ 75%+ 80%+ secondary movers: dumbbell bench press rdl with bands front squats

every 3 weeks add 5kg to tm. initial tm is 90% of 1rm

week 1: 70% 6 x 5 with 3 acc and sec 85% 1x1 week 2: 75% 6 x4 with 3 acc and sec 80% 1x1 week 3: 77,5% 5x4 with 2 acc and sec 90% 1x1 week 4: 82.5% 5x3 with 2 acc and sec 85% 1x1 week 5: 85% 4 x 3 with 1 acc and sec 95% 1x1 week 6: 87,5% 3 x 2 with 1 acc and sec 90% 1x1 week 7: deload or 1rm test, on feeling 102.5%

then add 2.5 kg to upper 5kg to lower

air in stomach brace

1 2 3 4 if not recovered after 1st 3 2 1 4 warm ups: 50% x 12 60% x 8 75% x 4

Bench cues: !!! wrist turn for warm ups

bench focus pinky down| index up retract shoulder blades engage lats heels not touching the ground "i shall not be moved" reinforce the arch with each step

Deadlift cues:

hinge at the top reverse shrug air in the belt tighten the lats in the middle of the foot wide stance knees forward

Squat cues:

make bar don t move

Elbow pain:

https://versusarthritis.org/about-arthritis/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-elbows/

#Neutral Grip on Bicep Curls

train finger and normal grip