• 115 (or up to 160) % from current 1rpm
• 3 to 10 seconds descend phase, as slow as you can
• 3 sets 1rep, 5 min in between sets
• wait approximately 5 to 7 days, then add apprx. 5 kg and perform again.
• after 4 weeks take a 4 week brake from this

Studies have shown that we can handle 20-60% greater loads eccentrically than we can concentrically. During traditional lifting we choose our load based on what we can complete a full lift with, because of this the eccentric portion of our lifts are repetitively underloaded.