| While at StrongFirst we generally do not employ such high reps in “grinds,” here we make an exception due to the conservative rep choices for the given weights and volume.
Follow up the squats with a walkout and a 10sec hold with a supramaximal weight (in a power rack, naturally).
Wrap up with hypertrophy work, e.g., calf raises for 15/3 (reps/sets).
On the light day later in the week do the following:
- Pause squat—50-60% x 4/4
- Squat with a 10sec negative and an explosive positive—50-60% x 3/3
- Hypertrophy work
On the heavy day push the assistance exercises to RM; on the light day do the same exercises but stop after reaching light fatigue.
Skip the light day on week 8, before maxing.
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