29
Nov
W5D3
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
Tempo Back Squat (4@7, 4@8, 4@9, -5% x4)
303
3-0-3 Tempo
Reps@RPE
4@9=86% estimated max, you should be able to do only one more rep.
Close Grip Bench Press (5@7, 5@8, 5@9, -5% x5)
Grip right outside the center smooth part of the barbell.
Reps@RPE
5@9=86% estimated 1rm, you should be able to do only one more rep.
Deficit Deadlift (4@6, 4@7, 4@8, -5% x4)
from 25lb plate
Reps@RPE
4@8=83% e1rm, you should be able to do only 2 more reps.