Everyday Barbell: Ascending Day
The one day of the week that gets heavier. Squat and standing press each climb 5-3-2 to a top set at RPE 7, a single back-off row follows, then a two-hand carry closes it out. 7 working sets, ~40 min.
Estimated session
- Movements 4
- Working sets 9
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Same depth on every rep of the wave — the sets are only comparable if the range of motion is. Brace, sit between the hips, drive mid-foot. 1 warm-up set first 3 × 5 to 2 · rest 2 min to 2:30 | 3 | 5 to 2 | 2 min to 2:30 |
| 02 | Standing Military Press Ribs down, glutes tight, bar path past the chin then straight up. No grinding — the top double should leave two reps in reserve. 1 warm-up set first 3 × 5 to 2 · rest 2 min to 2:30 | 3 | 5 to 2 | 2 min to 2:30 |
| 03 | Bent Over Barbell Row One working set here — torso angle stays put. If the chest rises to start the rep, that set is over; the row is a back lift, not a pull. 1 warm-up set first 1 × 5 · rest 2 min | 1 | 5 | 2 min |
| 04 | Suitcase Carry One heavy DB or KB per hand — or a single bell, switching sides each set. Tall posture, ribs down, no lean. Grip is the limiter. 2 × 45s · rest 1 min to 1:30 | 2 | 45s | 1 min to 1:30 |
Coaching notes
Order is fixed — carry last, so grip fatigue never contaminates the bar work. The top double is a hard ceiling at RPE 7; if it feels like RPE 8, start 5% lower next week. The row runs one back-off five because the practice days already row three times a week. With a flat bench available, swap the standing press for the bench press on the same wave at roughly 1.6× the press load. Carry a loaded trap bar or plates; heavy dumbbells substitute one-for-one. Equipment swaps. No dumbbells: Suitcase Carry -> a one-handed carry with a loaded backpack, water jug or bag. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Programs that use this template
The training principles
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Aleks · Coach
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