W5D1- Tapering towards 1rms

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 x2, 3@8, -10% 3×3)

Reps@RPE

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

Take 10% from your 1@8 for 3@8. Can do 2 more good rep.

Take 10% 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 (1@8, 1@9, 3@8, 75% 3×3)

Reps@RPE

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

1@9=96% estimated max, can do 1 more rep. Do not max out.

Take 10% from your 1@8 for 3@8. Can do 2 more good rep.

Take 10% 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.

Deadlift (1@6)

Work up to 1@6 using a tapered warm up starting with 2 sets of 5, 2 sets of 3, and 1-2 singles up to the desired weight.

1@6=86% estimated max, can do 4 more good reps. Do not overshoot.