week 5/6
Built up
5 reps 74%
5 reps 77%
5 reps 80%
4 x 3 reps
up to 85 % of 1 Rm

Build strength out of the bottom position.
Improve posture and stability under heavier loads.
RPE 7–9, Challenging and heavy, but controlled.
Stay active during the pause.
Keep your elbows high and chest up throughout every rep.
Build gradually through the percentage work.
Only increase the load if the pause and positions stay solid.
Training Goal:
Develop strength where most athletes lose position.
Transfer that strength into regular front squats and Olympic lifts.