Unfinished Weekly Variety

Focuses on major compound movements that were not performed in the previous two sessions this week (Barbell Bench Press, Deadlift, Pull-Ups, and Barbell Shoulder Press) to ensure balanced weekly volume within a 45-minute limit.

Target 3 x 5-6 @ 0kg

Bodyweight pull-ups to target the lats from a vertical pulling angle. Coach set reps: 6/6/5 Full range of motion. Stop 1-2 reps before failure.

Target 3 x 8-8 @ 2.5kg

Keep a conservative load to establish a baseline since we are switching from dumbbells and incline. Conservative safety cap applied. Coach set reps: 8/8/8 Bench Press set 1 capped from 50kg to 2.5kg. Bench Press set 2 capped from 50kg to 2.5kg. Bench Press set 3 capped from 50kg to 2.5kg. Focus on controlled eccentric phase.

Target 3 x 5-5 @ 75kg

First time deadlifting this week. Keep form strict and avoid rushing the setup. Conservative safety cap applied. Coach set reps: 5/5/5 Deadlift set 1 capped from 80kg to 75kg. Deadlift set 2 capped from 80kg to 75kg. Deadlift set 3 capped from 80kg to 75kg. Ensure flat back throughout.

Target 3 x 8-8 @ 0kg

Standing overhead press to round out shoulder work. Conservative safety cap applied. Coach set reps: 8/8/8 Barbell Shoulder Press set 1 capped from 30kg to 0kg. Barbell Shoulder Press set 2 capped from 30kg to 0kg. Barbell Shoulder Press set 3 capped from 30kg to 0kg. Keep core braced to prevent lower back arching.

Target 2 x 1-1 @ 0kg

Isometric core finisher. Coach set reps: 1/1 Hold for 45-60 seconds with active glute squeeze. Hold for 45-60 seconds.