Life gets chaotic. That does not mean you stop training. When busy: • Reduce volume — not intensity • Train 2 days instead of 4 • Keep main lifts • Remove fluff Minimum effective dose wins long term. Consistency beats perfection. Busy weeks don’t mean zero weeks.

The deadlift is a tension exercise. Setup matters more than strength. Focus on: • Bar over mid-foot • Pull slack out • Brace before lift • Push the floor away Common mistakes: • Jerking the bar • Rounded upper back • Shooting hips too fast • Losing tension at lockout Deadlift is about control and patience. Set tension first. Then move.

The bench press rewards tightness and control. Focus on: • Upper back tight • Feet planted • Controlled descent • Strong press path Common mistakes: • Flared elbows • Bouncing off chest • Losing leg drive • Pressing too fast Bench is about tension — not speed. Control the bar. Own the rep.

The squat is a skill. Before adding load, master control. Focus on: • Stable stance • Bracing before descent • Controlled depth • Strong drive out of the bottom Common mistakes: • Rushing descent • Losing brace • Knees collapsing • Ego loading Strength comes from precision. If you want feedback, post your squat video in Form Check Friday.

RPE = Rate of Perceived Exertion. It tells you how hard a set felt. RPE 6 = 4 reps left RPE 7 = 3 reps left RPE 8 = 2 reps left RPE 9 = 1 rep left In Iron Habits, most main lifts live at RPE 7–8. Why? Because: • It builds strength without burnout • It protects technique • It allows consistent progression • It prevents ego lifting You do not need to hit failure to grow. Intensity should be controlled — not chaotic. Master RPE and you master progression.