*HOX! Increase the load by 2.5 kg after every four-week cycle (week 17 - cycle 5 (cycle 2+3+4+5: 2,5+2,5+2,5+2,5=10kg)).

Increase your 1RM by 10 kg, then calculate 90% of the new 1RM.

The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS
*press: 1-2s shoulder deadstop

5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min