Blog

Powerlifting

Powerlifting

Maandag 27 november

1)  Squats 1x1  3-4RIR//3x3 15% drop in weight

2a)  Patience Deadlifts 3x7  5RIR

2b)  Copenhagen Plank 3x  20-45 seconds

3a)  Heel elevated Goblet Squat 3x8-12

3b)  DB RDL 3x6-8

Main  Focus: Brace during Squats

 

Dinsdag 28 november

1)  Bench Press 1x1  3-4RIR//3x3 15% drop in weight

2a)  Tempo Benchpress (3-1-0) 3x7  5RIR

2b) Lat  Prayer 3x12-15

3a) DB  Shoulder Press 3x8-10

3b)  Back supported Hammer Curls 3x12-15

Main  Focus: Legdrive

Woensdag 29 november

1)  Deadlifts 1x1  3-4RIR//3x3 15% drop in weight

2a)  Back Squats 3x7  5RIR

2b)  Copenhagen Plank 3x30-45  seconds

3a)  Banded Hamstring curls 3x8-10

3b)  Bulgarian Split Squats 3x12

Main  Focus: Hip Positioning

Donderdag 30 november

1)  Squats 1x1  3-4RIR//3x3 15% drop in weight

2a)  Block pull (2 plates) 3x7  5RIR

2b)  Tempo Pallof Press (2-2-2-0) 3x  15-20 

3a) DB  Rdl 3x6-8

3b)  Sissy Squats 3x8-12

Main  Focus: Brace 

Zaterdag 2 december

1)  Squats 1x1  3-4RIR//3x3 15% drop in weight

2a)  Patience Deadlifts 3x7  5RIR

2b)  Tempo Pallof Press (2-2-2-0) 3x8 

3a) DB  Stiff legged deadlift 3x6-8

3b)  Heel elevated split squat 3x8-10

Main  Focus: Center of Mass

Center of Mass explanation

Zondag 3 december

1)  Bench Press 1x1  3-4RIR//3x3 15% drop in weight

2a)  Floor Press 3x7  5RIR

2b)  (Weighted) Plank 3x20-45  seconds

3a) DB  Benchpress 3x6-8

3b)  Single Arm Lat Pulldown 3x8-12

Main  Focus: Bar Path