Blog

Powerlifting

Powerlifting

Maandag 15 april

1) Squats 1x1 0-1RIR//3x3 15% drop in weight

2a) Patience Deadlifts 3x7 5RIR

2b) Copenhagen Plank 3x 20-45 seconds

3a) Split Squat (glute biased) 3x8-12

3b) Hand supported sissy squats 3x15-20

Main Focus: Foot Positioning

Dinsdag 16 april

1) Bench Press 1x1 0-1RIR//3x3 15% drop in weight

2a) Larsen Press 3x7 5RIR

2b) Upper Back Pulldown 3x12-15

3a) DB Shoulder Press 3x8-10

3b) Banded Face Pulls 3x12-15

Main Focus: Bar Path

Woensdag 17 april

1) Deadlifts 1x1 0-1RIR//3x3 15% drop in weight

2a) Paused Squats 3x7 5RIR

2b) Weighted Plank 3x20-45 seconds

3a) SL Hipthrust 3x6-8

3b) Banded Leg Extensions 3x6-8

Main Focus: Long Arms

Donderdag 18 april

1) Bench Press 1x1 0-1RIR//3x3 15% drop in weight

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

2b) Single Arm Lat Pulldown 3x 15-20

3a) DB Benchpress 3x6-8

3b) Lateral Raises 3x8-12

Main Focus: Stacked Elbow/Wrist

Zaterdag 20 april

1) Squats 1x1 0-1RIR//3x3 15% drop in weight

2a) Tempo Eccentric to Soft Touch Deadlift 3x7 5RIR

2b) Copenhagen Plank 3x20-45 seconds

3a) Heel elevated Goblet Squat 3x8-10

3b) B-Stance RDL 3x6-8

Main Focus: Brace

Zondag 21 april

1) Bench Press 1x1 0-1RIR//3x3 15% drop in weight

2a) Spoto Press 3x7 5RIR

2b) Upper Back Pulldown 3x10-12

3a) Push ups 3x 6-12//AMRAP

3b) Banded Face Pulls 3x12-15

Main Focus: Legdrive