GHF and HOV are right. Here’s what I’ve used before:
Static Holds 120% 1RM for 5 to 10 sec. again at 130% and 140%.
I Hit 5 reps at 80-90% of my 1RM. (If this is your first time you may need to play with the numbers to assess your physical and mental responses. Beware, this is intense work) - rest 10 secs. Another 2 reps. Rest 10 secs. 1 last rep. That’s my first set.
Now I’ve hit 8 reps in the set. I will go for two more sets OR I will just go for singles where I lift, rest for 10, lift, rest for 10 and repeat that until I have the goal number, say 24 singles or whatever.
You will be in pain and you will love it. Keep us posted on your progress!
Iron and Pain