Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Week 4: DELOAD WEEK! Going back to week 1 reps scheme but reduced sets and load! Sets are cut in half and less RPE intensity. We’re getting ready to move into the next power phase! Note: if you’re still feeling like you can push it, you can repeat last week’s intensity, with less sets! 👉🏽👉🏽 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.