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 ([email protected], [email protected])

[email protected] of Perceived Exertion

[email protected]=92% eatimated max. Should be able to do 2 more reps, do not max out.

[email protected]=81% estimated max. Should be able to do one more good rep.

Warm up with 3-4 sets of 6 up to [email protected], then 2-3 singles up to [email protected]

Shoulder Press ([email protected], [email protected], [email protected])

[email protected]=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 [email protected], then add 3-5% each set for [email protected], then [email protected]

3-count Paused Bench Press ([email protected], [email protected], [email protected])

Pause for a 3 count at the bottom
[email protected]=71% estimated max. Should be able to do 1 more good rep.

Warm up with sets of 10 until [email protected], then add 3-5% for [email protected], and another 3-5% for [email protected]