Today was the worst workout I've had the entire powerlifting cycle... weights just felt heavy, had to back off on them a bit ... shitty day, but sometimes these happen. I have been feeling decent most of this training cycle, so today was a huge bummer. But only one more workout until the taper begins... I am definitely feeling the accumulation of fatigue from this cycle.
A.
Back Squat
3 sets x 4 reps (385 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-400# (15# over last week) across for 3x4
B.
Bench Press
3 sets x 5 reps (250 last week)
Choose a weight that is challenging for 3x5.
-240# across for 3x5, felt like shit, 10# less than the last two weeks where I used 250#
C.
Strict Press
3 sets x 5 reps (155 last week)
Choose a weight that is challenging for 3x5.
-155# for 3x5
D.
Good Mornings
2 sets x 10-15 reps (205 last week)
You can choose the amount of reps as long as it is within the suggested range.
-155# for 2x10... backed off a lot here
E.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.
-D/N Complete ... went bodyweight bridge hold x 10 + :30 static bridge hold
F.
Single Leg RDLs
2 sets x 10-15 reps
-75# DB across for 2x10/leg
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