Starting to get up there in weight on our squats. If you fail a set but still get 13 or more reps, I want you to keep the same weight for W4D1. If you get less than 13 reps then move back to your W1D1 weight next week and we’ll focus on speed (compensatory acceleration) while we build you back up.

For your incline bench, set you bench at around a 45 degree incline. Make sure you are getting a good stretch in the lats during the pull downs.

By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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