W1D1

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 ([email protected], [email protected], -8% 2×3)

[email protected]

[email protected]=92% estimated max, can do 2 more reps. Do not max out.

Take 5% from your [email protected] for [email protected]. Can do 1 more good rep.

Take 8% from your [email protected] for remaining sets.

Warm up with 4 sets of 3 ascending in weight until [email protected], and 2-3 singles ascending in weight until [email protected].

2-count Pause Bench Press ([email protected], [email protected], [email protected])

[email protected]=86% estimated max, can do 1 more good rep. Add 5% to increase planned RPE by 1, take off 5% to decrease RPE by 1. Warm up using ascending sets of 4 until you have done 3 sets at the prescribed RPE/intensity.

Stiff Leg Deadlift ([email protected], [email protected], [email protected])

[email protected]=74% estimated max. Add 5% to increase planned RPE by 1, subtract 5% to decrease RPE by one. Warm up using ascending sets of 8 until you have done 3 sets at the prescribed RPE/intensity. If the weight is too light, it is only a warm up set.