Your training max (TM) is 80% of your old numbers. Every weight this week is a percentage of that TM, so it's meant to feel easy and fast. Your old numbers came from an app, so the TM keeps a cushion. If a set feels harder than the plan says, drop the weight. If bar speed is great all week, we move up next week.
Stop the lift and tell me if you notice doming or coning of your abs, pressure or heaviness in your pelvic area, leaking, or pain. Exhale on the effort instead of holding your breath, and drop the bar if a lift goes wrong.
Loads show lb with kg in parentheses. Write down your bodyweight and how each lift felt.
Stop the lift and tell me if you notice doming or coning of your abs, pressure or heaviness in your pelvic area, leaking, or pain. Exhale on the effort instead of holding your breath, and drop the bar if a lift goes wrong.
Loads show lb with kg in parentheses. Write down your bodyweight and how each lift felt.