W4D1

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 (1@8, 1@9, -10% 3×3)

Reps@RPE

1@8=92% estimated max, can do 2 more reps. Do not max out.

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

Take 8% from your 3@9 for remaining sets.

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

2-count Pause Bench Press (4@7, 4@8, 4@9, -5% 2×4)

4@9=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 (8@6, 8@7, 8@8)

8@8=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.