Week 3 - Failure Peak

Lower (Strength Focus)

Re-run the Week 2 lower strength lineup but dig deeper into the prescribed stretches, pauses, and RPE 10 finishers.

Session at a Glance

Six movements again cover hamstrings through core so you can measure failure sets against last week.
Smith squats, RDLs, and accessories keep tension exactly where it needs to be—double down on intent instead of variation.
Lean on the substitution list whenever equipment is tied up to maintain the same stance, angle, or grip.

Stay patient with 2-4 ramp-up sets before big lifts and 1-2 quick rehearsals for isolation moves.
Hold early sets around RPE 8-9, then take only the final set to true failure or LLPs.
Rest 3-5 minutes on heavy squats/RDLs and 1-2 minutes elsewhere so fatigue mirrors Week 2.

Exercise 1

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Lock your hips down, chase the deepest stretch you can, then tack on LLP partials right after failure.

Exercise 2

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Set your feet 3-6 inches forward so you can lean into the bar, stay upright, and load the quads without heels popping up.

Exercise 3

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Keep the bar close, hinge through the hips, and stop about three quarters of the way up to maintain hamstring tension.

Exercise 4

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Slide the seat back, grip the handles hard, and use a 2-3 second negative so the quads pull apart under control.

Exercise 5

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Pause for 1-2 seconds at the bottom, roll across the ball of the foot, and hold a 30 second static stretch between sets.

Exercise 6

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Round your lower back into the crunch and keep tension on the abs through a full range of motion.