*HOX! Increase the load by 2.5 kg after every four-week cycle (week 5 - cycle 2).
Increase your 1RM by 2.5 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 *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets