Welcome to the last Intensification phase of this cycle.  Once again, we’re going to tap into some high threshold motor units, so that you keep getting stronger while you get lean.  We’ll be using a method called Stage Descending, along with Rest-Pause, which will allow you to push the limits of your lifts.

In the “A” Series, you’ll see 5,3,3,2,2.

You should be increasing the weight from the set of 5 to the set of 3, as well as from 3 to 2.  Now, after the first set of 3, if you feel like you could have gone heavier, you may increase a little for the second set of 3.  But you don’t have to.  You can do the same weight for both sets of 3.  And the same applies for the sets of 2 - you may go up if you felt like you had more in the tank, but you can stay at the same weight if you want

Also, notice the Rest-Pause here.  Similar to the Cluster Sets from a couple phases ago, you’ll be doing extra reps after the designated ones.  It will work like this:

After your working set, rack the weight. 
Count to 10.

Unrack the weight and do 1 or 2 more reps.

The goal here to is squeeze out a little extra work with those heavy weights.  But if you could have done 3 or more extra reps on the Rest-Pause, you went a little too light.

Also, remember that the X in the tempo means EXPLOSIVE.  So muster up your courage and go for it.  Even if the actual speed of the bar isn’t fast, you should still be pushing/pulling with explosive INTENT.

Due to the higher requirement for nervous system recovery during this phase, you will not have separate programmed days of intensive conditioning.  Instead, you’ll see a little bit of conditioning added to the end of lower body days and Aerobic Work prescribed on the off days.

Not only will the Aerobic Work facilitate better recovery, it also helps with fat loss.  So don’t neglect it.

If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation.  Post questions and comments on the Team Feed.

Have fun, stay hungry, and get after your new PHYSIQUE.