CardioPowerLifting 19-4-2017 3 in 1 squats, deadlift and bench press also 2-in-1 sumo deadlifts

Wednesday is the recovery day. Due my sore body and that is good. I take enough time for my warming-up and warming-up sets squats and that felt good. The lightest weight training are the toughest. You need to stay focus. Coming Friday my weekly ‘normal’ powerlifting training. Curious what I’m able to do. Also the training will be at Spartacus, so this will bring some tension to it 🙂

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 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
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.
Strechting cycle

85 minutes workout