Set 1: 6 Reps 76%
Set 2: 4 Reps 82%
Set 3: 2 Reps 88%
3 Minutes Rest
Set 4: 6 Reps 82%
Set 5: 4 Reps 88%
Set 6: 2 Reps 94%
3 Minutes Rest
Set 7: 6 Reps 88%
Set 8: 4 Reps 94%
Set 9: 2 Reps 100%

of 5RM backsquat (145kg)

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.