Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Week 3: Peak Week 🔥 ** if you’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 you’ve built. The faucet’s been dripping. This week you turn it on. 💪​​​​​​​​​​​​​​​​ 👉🏽👉🏽 RIR (Reps in Reserve) Guide: ∙ 3–4 reps (87–95% 1RM): 0–1 RIR — maximum strength ∙ 5–6 reps (80–85% 1RM): 1–2 RIR — strength focus ∙ 7–8 reps (75–80% 1RM): 2-3 RIR — strength-hypertrophy ∙ 9–12 reps (70–75% 1RM): 3-4 RIR — hypertrophy/accessory work 👏🏼👏🏼 Critical for Success: Your last rep should feel like a fight. If you don’t have the weight selection to go heavier, increase your reps by 5–10 until you hit that 1–2 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 isn’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 you’re not working hard enough during rest periods, that recovery is what makes the next heavy set possible. You’ve put in the work to get here. Don’t underestimate yourself. Load up and let’s get stronger.