week 1/6
Built up
10 reps 55%
7 reps 60%
5 reps 65%
4 x 3 reps
up to 70 % of 1 Rm

Stimulus:
Build strength and control in the bottom position
Improve posture and core stability under load
RPE: 6–7, Controlled effort , so focus on movement quality
Coach tip:
Stay tight during the pause
Keep elbows high throughout the lift