Today was the first day of the powerlifting cycle ... used 90% of my true 1 RM squat as I haven't been squatting heavy for months. Overall using 90% felt good, benching felt really good.
A.
Back Squat
3 sets x 6 reps @ 70% (.9 of 1 RM = 70% of 470 x.9 = 300#)
70% of your one rep max back squat.
B.
Bench Press
3 sets x 3 reps @ 85% (240#)
85% of your one rep max bench press.
-Complete
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
-205# ... went 12,10 ... I think 205# x 12 is a 12 RM PR?
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x10 with 2x15# DB
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
-2x12 with 20#
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x12 with 75# (barbell)
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-2x15 with 1 black band
H.
On a running clock:
Hold plank position for 60 seconds, then
@ 1 minute
Lift left arm & right leg off floor and hold for 20 seconds, then
@ 1 minute 20 seconds
Lift right arm & left leg off floor for 20 seconds, then
@ 1 minute 40 seconds
Return to normal plank position and hold for 20 seconds, then
@ 2 minutes
Oblique plank hold onto right side and hold for 20 seconds,
@ 2 minutes 20 seconds
Oblique plank hold onto left side and hold for 20 seconds,
@ 2 minutes 40 seconds
Return to plank position and hold until failure
-Complete ... went up until 4:00 ... this was fun/different
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