21
Jan
W4D2
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, 5@9, -10% 4×5)
Reps@RPE
1@8=90-92%, could do 2 more reps. Do not max out.
Subtract 10% from 1@8 for 5@9. 5@9=83%, could do 1 more rep.
Subtract 10% from 5@9 for remaining sets
Shoulder Press (4@6, 4@7, 4@8 x3)
Reps@RPE
5% jumps between each RPE.
4@8=83% estimated max, could do 2 more reps.
Feet Up Bench Press (10@7, 10@8, 10@9)
Reps@RPE
3-5% jumps between RPE
10@9=71% estimated max, could do 1 more rep.