Fun Deload Week D2

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

Deadlift (1@8, 6@9)

Reps@Rate of Perceived Exertion

1@8=92% eatimated max. Should be able to do 2 more reps, do not max out.

6@9=81% estimated max. Should be able to do one more good rep.

Warm up with 3-4 sets of 6 up to 6@6, then 2-3 singles up to 1@8.

Shoulder Press (5@7, 5@8, 5@9)

5@9=83% estimated max. Should be able to do 1 more good rep. Add 5% to increase RPE by 1, subtract 5% to decrease RPE by 1. Warm up with sets of 5 adding weight until you hit 5@7, then add 3-5% each set for 5@8, then 5@9.

3-count Paused Bench Press (10@7, 10@8, 10@9)

Pause for a 3 count at the bottom
10@9=71% estimated max. Should be able to do 1 more good rep.

Warm up with sets of 10 until 10@7, then add 3-5% for 10@8, and another 3-5% for 10@9.