DAY 16

Hold the Standard

Learn how to perform negative training with control and introduce the lowering phase safely at 90% of your 3RM.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

Warm-Up
2 minutes

Working Sets
Regular Close — 8 reps × 3 sets
Each hand
Resistance: 70% of your 3RM

Controlled Negative — 2 sets
Each hand
Resistance: 90% of your 3RM
Lowering: about 5s

Cool Down
2 minutes

Rest: 60s between working sets.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Done for today.
Complete today’s work with control, then continue when you’re ready.
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