I, Bodybuilder 3 - Legs - Monday

Top-Half Squat from Pins — Cluster

Sets: 2 Reps: 1, 1, 1 Rest: 10/90
Each set, perform 3 repetitions, resting up to 10 seconds between each rep. The idea is not to rest the full 10 seconds, but to only take the time required to unload the muscle, reposition the lift, and give a full effort on the next rep. Most experienced lifters will take less than 5 seconds between reps on earlier sets, and 6 to 8 seconds with more challenging weights. Ramp (increase) the load each set by 10, 20, or 30 pounds. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between sets, but only take the minimum time required to give maximum effort on the next set.
Squat — Ramp

Sets: 6 Reps: 3 Rest: 90
Perform 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For advanced lifters, the load should be between 85% and 90%. For everyone else, the load should be between 70% and 80% 1RM. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
Leg Press — Ratchet

Sets: 7 Reps: 1/3/X Rest: 90
A ratchet is comprised of 2 sets, both using the same weight. The first set is an activation set, so you'll perform 1 repetition. The second set of a ratchet is the stimulation set, and you'll perform 3 reps. After the second set of a ratchet, add 10 or 20 pounds for the next ratchet. Perform three ratchets, which is 6 total sets. As a general guideline, your first ratchet should be with approximately 75% of your 1RM, and your last ratchet should be the heaviest weight you can lift without slowing down through sticking points, which is usually around 85%. After the last ratchet (set 6), for set 7, reduce the weight by 20% and perform as many reps as you can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets, but only take the minimum time required to give maximum effort.

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Question of Strength 64
Ask Me Anything I get a lot of great questions in my T Nation Community…
Your Warm-Up Is Killing Your Workout... and Gains
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Deadlift: Drop It Quickly or Lower Slowly?
The Deadlift: Drop It or Lower Under Control? Fitness experts and even strength coaches normally…
How to Do the Hardest Core Exercise
A Core Exercise That Works Everything Ab wheel rollouts are known as a core exercise,…