Back Squat – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent]
Rest 3′ then
MAV 3 + back off, 5 set of triple @ 90% of MAV 3.
Rest 2’30” between sets
Notes What is MAV? MAV is an autoregolation method for increase your strength and work in different way when you feel strong even when you feel tired.
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 4 is 72Kg. Take 90% and perform the backoff.
SE3: Every 3 minute for 12′
15 Bench Press @ [percent value=”50″ of=”bench-press” in=”Kg”][/percent]
[percent value=”65″ of=”strict-ring-dips” in=””]Strict Ring Dips[/percent]
Rest with slow (more or less 2″ for each rep) PVC or Broomstick 2,5Kg Press until new set