W1D2

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], -10% 2×3)

[email protected]

[email protected]=92% of estimated max. Can do two more good reps. Do not max out.

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

Drop 10% from your [email protected] for remaining sets.

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

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

[email protected]=81% of eatimated max. Can do 2 more good reps.

Warm up with 4 ascending sets of 5 until you reach [email protected], then add 3-5% for each work set to increase planned RPE by 1. I.e. 100×[email protected], 105×[email protected], 110×[email protected] for a total of 3 sets.

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

Pause for a 3 count at the bottom
[email protected]=74% of estimated max. Can do two more good reps.

Warm up with 4 ascending sets of 8 until you reach [email protected], then add 3-5% to increase RPE by 1 for each work set. I.e. 100×[email protected], 105×[email protected], 110×[email protected].