Deload Week Day 1

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting

Warm-up

Warm-up (No Measure)

Squat Stretch Elbow Pry (30 Seconds)

3 Rounds of:

5 Back Squats

5 Strict Press

5 Romanian DL

Weightlifting

Back Squat (1@8, 8@9)

Reps@RPE

1@8=90-92% estimated max, could do 2 more reps. Do not max out.

8@9=75% estimated max, could do 1 more rep.

Bench Press (1@8, 10@9)

Reps@RPE

1@8=90-92% estimated max, could do 2 more reps. Do not max out.

10@9=71% estimated max, could do 1 more rep.

Barbell RDL (10@6, 10@7, 10@8)

Reps@RPE

10@8=68% estimated max. Increase weight by 5% to go from @6 to @7, and @7 to @8.