For myo-reps from my understanding the first set of 14-16 is an activation set. So for example if I am using 12kg dumbells for bench press in each hand I do 16 reps. After this I put them down short rest and pick the up and do keep doing 5 reps with the same weight until I am only able to do 4.
The main thing I’m not sure of is if we use the same weight or if we switch to a heavier weight after the 14-16 reps.
Also, another question just out of curiosity. How come you prescribe such low reps for the supplemental exercises, because I presumed that the higher rep range was better for hypertrophy. However, I don’t know much about programming so correct me if I am wrong, but is about the total overall volume on a certain muscle rather than high reps every set?