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 ([email protected] x2, [email protected], -10% 3×3)

[email protected]

[email protected]=92% estimated max, can do 2 more reps. Do not max out.

Take 10% from your [email protected] for [email protected] Can do 2 more good rep.

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

Warm up with 4 sets of 3 ascending in weight until [email protected], and 2-3 singles ascending in weight until [email protected]

2-count Pause Bench Press ([email protected], [email protected], [email protected], 75% 3×3)

[email protected]

[email protected]=92% estimated max, can do 2 more reps. Do not max out.

[email protected]=96% estimated max, can do 1 more rep. Do not max out.

Take 10% from your [email protected] for [email protected] Can do 2 more good rep.

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

Warm up with 4 sets of 3 ascending in weight until [email protected], and 2-3 singles ascending in weight until [email protected]

Deadlift ([email protected])

Work up to [email protected] using a tapered warm up starting with 2 sets of 5, 2 sets of 3, and 1-2 singles up to the desired weight.

[email protected]=86% estimated max, can do 4 more good reps. Do not overshoot.