1,2,3,4,5,4,3,2,1

Had this little gem fly in to my head on a whim, thought you might enjoy it.
 
Load up 80% for whatever lift you desire.
 
Preform 1 rep, rest 30 seconds.
Preform 2 reps, rest 60 seconds.
Preform 3 reps, rest 90 seconds.
Preform 4 reps, rest 120 seconds.
Preform 5 reps, rest 90 seconds.
Preform 4 reps, rest 60 seconds.
Preform 2 reps, rest 30 seconds.
Perform 1 rep, move on to something else.
 
Keeping the load static in the ascending 5 is a good idea, when you start coming back down towards 1 rep again you can choose to lighten the load or keep it static.
 
This is only 25 reps, however it would be 25 good reps.
 
Once you’ve done this you can do one or two additional movements, I’d set it up like this:
 
Main lift – as above
Secondary lift – 3-6×6-8 – 60 sec rest between sets
Accessory lift – 2-3xfail – 30-60 sec rest between sets
^^ You can of course tweak these for varied goals such as fat loss for example.
 
The secondary lift an antagonist to the first for balance or an agonist to the first for strength, the accessory lift can be a weak point focus and hammered for pump.
 
Nice and simple.
 
Enjoy,
Ross

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