1 x 10 reps @add 2,5-5kg to last week
3 x 5 reps @keep the same weight, should feel easyish after the ten rep set
Sets every 3 minutes.
70% of 1RM x 5 reps
80% of 1RM x 3 reps
90% of 1RM x 1+ reps
Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.