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Hannah BowerHannah Bower
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Reclaim phase 2| Week 3 Day 1| Lower Body Strength

5.0|55ย min|7 comments
Week 3: Peak Week ๐Ÿ”ฅ ** if youโ€™d like to do a regular deadlift with no deficit to truly test strength this week you can** This is it, you guys. Nine weeks of work led to this. Your main lifts push into 85-90% this week, so expect fewer reps and heavier weight. You should have maybe one rep left after your last set, if that. Rest your full 2-3 minutes between primary sets, move with intention, and trust what youโ€™ve built. The faucetโ€™s been dripping. This week you turn it on. ๐Ÿ’ชโ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹โ€‹ ๐Ÿ‘‰๐Ÿฝ๐Ÿ‘‰๐Ÿฝ RIR (Reps in Reserve) Guide: โˆ™ 3โ€“4 reps (87โ€“95% 1RM): 0โ€“1 RIR โ€” maximum strength โˆ™ 5โ€“6 reps (80โ€“85% 1RM): 1โ€“2 RIR โ€” strength focus โˆ™ 7โ€“8 reps (75โ€“80% 1RM): 2-3 RIR โ€” strength-hypertrophy โˆ™ 9โ€“12 reps (70โ€“75% 1RM): 3-4 RIR โ€” hypertrophy/accessory work ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ Critical for Success: Your last rep should feel like a fight. If you donโ€™t have the weight selection to go heavier, increase your reps by 5โ€“10 until you hit that 1โ€“2 reps in reserve threshold. You can also slow your tempo to increase intensity. The challenge must be there effort and progression are what drive results. Rest fully between your working sets. This isnโ€™t the time to rush. Your nervous system needs that recovery to show up strong for the next set. Rushing through will actually limit your strength gains and reduce the weight you can handle. While it might feel like youโ€™re not working hard enough during rest periods, that recovery is what makes the next heavy set possible. Youโ€™ve put in the work to get here. Donโ€™t underestimate yourself. Load up and letโ€™s get stronger.


Community

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Kathryn โ€ข 2mo ago
Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! ๐Ÿ’ช๐Ÿผ
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BECKY โ€ข 3mo ago
I might never walk again ๐Ÿ˜‚
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Morgan โ€ข 3mo ago
Today was hard! I felt like everything was just a little bit off today but thatโ€™s okay. I still got it done and am proud I didnโ€™t quit
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Deja โ€ข 3mo ago
Legs feeling like jello today! ๐Ÿ”ฅ felt nice to be heavy again in deadlifts. Did 275 for 2 reps today. ๐Ÿฅฒ hope to see 300 real soon ๐Ÿ™
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Dedra โ€ข 3mo ago
Great lower body as usual. Increased deadlift weight a bit. ๐Ÿ”ฅ

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