Training program rest pause

May as well actually record these methodologies as we go. They keep getting lost to time.

Rest pause, focus on spinal health
- 2-3x a week. More rest isnt a bad thing
- RP = 10 to 15 breaths between sets. Continue until you literally cant, then do a negative (or push press if it applies), then extreme stretch of the body part
- RPlite = 15 breaths between sets. 3 sets total. Push each set to failure and cheating failure. If it applies, use partial range of motion kelso rows after full range is donzeo
- if it's possible, use fat grips (exceptions rdl, deads, and shrugs)
- the goal of all sets is the first set is >=8 reps. If you do not hit 8 reps, increase reps next session. If you do not increase reps next session, change the exercise

Vertical press RP, one arm presses
Single leg (left) RP
Cable row RPlite
Rear delt, run the rack
Weighted hang, decompress spine

Horizontal press RP
Single leg (right) RP
Curl RPlite
Rear delt, run the rack
Weighted hang, decompress spine

Squat RP
Vertical pull RP
Ring press RPlite
Trap har shrug RPlite
Weightes hang, decompress spine