Everyday Barbell: Technique Day
Deliberately light. Squat and press for three slow sets of five at RPE 5-6 through the fullest range you own, then a light paused row and a single-side carry. Recovery that still counts as training. ~32 min.
Estimated session
- Movements 4
- Working sets 10
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Three seconds down, pause a beat at the bottom, stand smoothly. Chase depth and position here — this is the only day that asks for it. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 02 | Standing Military Press Full lockout overhead with the biceps beside the ears. If the bar stops short of that, the load is heavier than this day allows. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 03 | Bent Over Barbell Row Pause the bar on the ribs for a full second each rep. Light enough that the torso never moves from start to finish. 2 × 8 · rest 1:15 | 2 | 8 | 1:15 |
| 04 | Suitcase Carry One side loaded, shoulders level, no lean. Switch hands each round so both sides get equal work. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
Coaching notes
Nothing here progresses — the ceiling is RPE 6 on this day in all eight weeks. Three-second descent, a visible pause in the bottom position, controlled ascent; if tempo cannot be held, cut the load 10% mid-session. Any lift whose full range is unavailable today drops to the empty bar for the rest of the week. The single-side carry wants a heavy dumbbell, kettlebell or one-side-loaded bar — without those, carry plates two-handed. If the clock forces a choice, cut the carry, never the tempo work. 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
Proposal · add weight