Apologies for starting the 1,000th layer program question.
Can you advise if the below Day 5-9 are ok ? Day 5 went by really fast in the gym - in and out pretty sharpish.
Is this linked to your previous post re CNS usage ?
Thanks as always.
(PS: Day 5 & I’m down 3kgs… I would celebrate but I’m still over 100kg so er not yet !)
Slight decline bench press ramp to 3RM
Slight decline bench press 8 x 3 @ 90% of no.1
Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
DB shoulder press 4-5 sets of 6-8 reps
Back squat ramp to 3RN
Back squat 6 sets of 3 with 90% of no.1
Deadlift 4-5 sets of 4-6 reps
Snatch-grip high pulls ramp to 3RM
Snatch-grip high pulls, 6 sets of 3 reps with 90% of 1RM
RDL 4-5 sets of 8-10 reps
Incline bench press ramp to 6RM
Incline bench 4 sets of 6 with 90% of 1RM
Floor press 4 sets of 6 with 80% of 1RM
Rope triceps extension 4-5 x 8-10
Back squat heels elevated (10lbs plate) ramp to 6RM
Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets