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.