the GAINS thread

[pink grapefruit]

rate my program

A (Tuesday)
Squat:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Competition bench press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Paused deadlift, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

X (Wednesday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work

B (Thursday)
Paused squat, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

Overhead press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Pendlay row:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

C (Saturday)
Deadlift:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Floor press:
Warmup:
1x5 @ RPE 7
1x5 @ RPE 8
1x5 @ RPE 9
1-2x5 @ RPE 6

Highbar squat:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Y (Sunday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work