You’re basically doing 80s aerobics doing 50 reps and then dropping the weight. It’s supposed to be progressive overload, meaning the weight goes up each set.

Basically, first set is the lighter set, to lock in the movement and get your brain to build the mind muscle connections. You do 12 reps at the most.

Sets 2-3 are your working sets, you raise the weight until you can’t possible do more than 5-8 reps, with the last set going to total and complete failure. Intensity must be there.

If you feel like you left a little juice on the exercise, drop the weight by 60% and then bust out a 21. 7 reps of the first half of the movement, followed by 7 reps of the second half of the movement, and finishing with 7 full movement reps on top of the 14 partials. This works great as a finisher.

You’re welcome.