Today the focus was on the recovery, because coming Friday the weekly normal powerlifting session is on the program. Therefore lower weights than previous days. Nevertheless the speed of the training was killing 🙂
Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 2 reps slow, 3 reps pause & 2 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 3 reps 110kg, 2 reps 115kg and 1 reps 120kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Most important in my opinion is to fullfill your set & reps instead of heavy weights 😉
Strechting cycle
90 minutes workout
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