Table 4 Squat and bench progression

0—pre-test

×

×

Pre-testing

1—intro

2 × 10 × 60% (5–7 RPE)

2 × 8 × 65% (5–7 RPE)

2 × 6 × 70% (5–7 RPE)

2

3 × 10 × 65% (6–8 RPE)

3 × 8 × 70% (6–8 RPE)

3 × 6 × 75% (6–8 RPE)

3^a

3 × 10 × 67.5% (6–8 RPE)

3 × 8 × 72.5% (6–8 RPE)

3 × 6 × 77.5% (6–8 RPE)

4

3 × 9 × 70% (7–9 RPE)

3 × 7 × 75% (7–9 RPE)

3 × 5 × 80% (7–9 RPE)

5^a

3 × 9 × 72.5% (7–9 RPE)

3 × 7 × 77.5% (7–9 RPE)

3 × 5 × 82.5% (7–9 RPE)

6

3 × 8 × 75% (8–10 RPE)

3 × 6 × 80% (8–10 RPE)

3 × 4 × 85% (8–10 RPE)

7^a

3 × 8 × 77.5% (8–10 RPE)

3 × 6 × 82.5% (8–10 RPE)

3 × 4 × 87.5% (8–10 RPE)

8—taper

2 × 6 × 80% (7–9 RPE)

2 × 4 × 85% (7–9 RPE)

Post-testing