W3D2

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, 3@9, -10% 4×3)

Reps@RPE

1@8=92% of estimated max. Can do two more good reps. Do not max out.

Drop 5% from your 1@8 for 3@9. Can do 1 more good rep.

Drop 10% from your 3@9 for remaining sets.

Warm up with 4 sets of 3 ascending in weight until you hit 3@6, then 2-3 singles ascending in weight until 1@8.

Shoulder Press (5@6, 5@7, 5@8 x2)

5@8=81% of eatimated max. Can do 2 more good reps.

Warm up with 4 ascending sets of 5 until you reach 5@6, then add 3-5% for each work set to increase planned RPE by 1. I.e. 100×5@6, 105×5@7, 110×5@8 for a total of 3 sets.

3-count Paused Bench Press (8@6, 8@7, 8@8 x3)

Pause for a 3 count at the bottom
8@8=74% of estimated max. Can do two more good reps.

Warm up with 4 ascending sets of 8 until you reach 8@6, then add 3-5% to increase RPE by 1 for each work set. I.e. 100×8@6, 105×8@7, 110×8@8 x3.