Name: Playbook - Ryan Dengler - W9/D3 MAX OUT WEEK Wk 9 Day 3
Uploaded: 2022-07-22T14:11:31.121Z
Duration: 70 min
Description: W9/D3 MAX OUT WEEK Wk 9 Day 3

WORKOUT PROTOCOL
This is an optional week if you choose to max out your lifts. Day 3 you will hit your last warm ups before you begin your attempts. This should be an easy single for you and will be somewhere around an RPE 6, or maybe easier.

Squat: 1 rep @ RPE 6 // then subtract 15% from the weight you used for your top single for another 2 x 2 reps

Bench: 1 rep @ RPE 6 // then subtract 15% from the weight you used for your top single for another 2 x 2 reps

Deadlift: 1 rep @ RPE 6 // then subtract 15% from the weight you used for your top single for another 2 x 2 reps

• This can be high bar or low bar, whichever is your strongest squat that you would prefer to use
• You should focus on bracing and resetting before each rep
• Knees should generally be locked out at the top and the squat should go just below parallel at the bottom

Competition Squat

• Also known as a pause bench press
• With the competition bench press, the bar comes to a complete stop when it touches your chest before pressing back to the top

Competition Bench Press

• Can be done conventional or sumo (Conventional shown)

Deadlift

W9/D3 MAX OUT WEEK Wk 9 Day 3

Good workout, loved the percentages helped remove a lot of guessing

Nene

Logan

Peter

W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1

Anthony

Derek

W1/D2 BLOCK 1 - Back & Bicep Wk 1 Day 2

Ronald  Leon

On my way round 2 to getting these boulder shoulders

Alfath

W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3

W1/D4 BLOCK 1 - Back & Tricep Wk 1 Day 4

Cade

Man that leg workout was killer plus the pump in the shoulders in between leg sets was awesome

Neil

W1/D5 BLOCK 1 - Leg Focus Wk 1 Day 5

Craig

Amazing chest day pump. Slowly getting back into strength training. Hit 200x5 smooth.

W1/D6 BLOCK 1 - Chest & Bicep Wk 1 Day 6

Had to do 295 on bench floor press . Bench presses was full . But overall great pump and great workout

Fernando

Monster workout dude. Went up in weight and it burns

W2/D1 BLOCK 1 - Chest & Tricep Wk 2 Day 1

Hunter Wallis

Good pump. Was dreaded today but still came in to get the gains.

W2/D2 BLOCK 1 - Back & Bicep Wk 2 Day 2

Amazing workout. Did some shoulder press and that was awesome too. Overall great workout going 2 times on the program

Nice shoulder workout. Added in some extra bicep and also hit the triceps. Hitting biceps atleast everyday. Also hit 180 bench press 5x and hit 185 bench press 2x

W2/D3 BLOCK 1 - Leg & Shoulder Wk 2 Day 3

Frankie

Amazing pump for the day brotha. Killed the back.

W9/D3 MAX OUT WEEK Wk 9 Day 3

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