DAY 18

Hold the Standard

Increase the resistance used for negative training while keeping the full lowering phase slow and controlled.

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: 100% 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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