The max set is intended to be done slightly lighter than the set of 6, and the set is terminated when they drop or put the barbell down.
The ascending sets start heavy and decrease in load. We aren’t using percentages because we want you to go on how you are feeling rather than making it formulaic. But, we want you to only just be able to complete each set unbroken, so a rule of thumb would be to decrease the load each set by roughly 5 percent, which will equate to between 5-10 +/- lb. depending on your starting weight.
Make sure you are ready to hit that first set of 1 really hard. We have given you plenty of time and Prep opportunity to hit the intended stimulus. No wasting sets.
We have included an Optional Finisher to get sweaty if for some reason, the 7 sets of lifting didn’t do that for ya. :-)
To get the most out of it, you need to push yourselves really hard. Partnering up with someone that is of similar strength will help you push each other!
You shouldn’t be able to cycle the weights. If you can, it is possibly too light. Each rep should be a struggle, but you should be able to make it through the allocated amount.
Take big rests between sets if possible. Doing a set every 4-5 min. would be ideal.
For the last set, the goal is 6-10 reps.