11/27/23

Started the powerlifting cycle today ... overall enjoyed the session, took just around 60 minutes and was a nice pump. 

A.

Back Squat

3 sets x 6 reps @ 70% (280#) - went off of 400# 1 RM 

70% of your one rep max back squat.

-Complete 

 

B.

Bench Press

3 sets x 3 reps @ 85% (240#) 

85% of your one rep max bench press.

-Complete

 

C.

Bench Press

2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 12, 10 

 

D.

Flat Dumbbell Chest Flyes 

3 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# for 3x12 

 

E.

Weighted Dips

3 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.

 

-3x10, BW

F.

DB Skull Crushers

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 2x25# 

 

G.

Tricep Extensions

3 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.

-3x15 with 55#, cable extensions 

H.

Every 2 for 6 (3 sets) of: 

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete