Squat Add 5lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat Add 5lbs 5x5 Deadlift Add 10lbs 6x2 Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x10 @8RPE DB Floor Press 3x12 @8RPE Squat Add 5lbs x5x3 SSB Pause Squat 3x5 @8RPE 1 Arm DB Row Find a 40RM Deadlift x1 @9RPE. 3x1 @9RPE Bench Add 5lbs x6x3 RDL 3x8 @8RPE This last week went fine, knee is feeling back at 100% and worked up to 230 for my Dls @9, fairly conservative for a 9 once I got there. Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Dropped the weight to the 7.5s and got all 5minutes done in a oner. Extra workout 2: 100 RDLs, 5 minutes of planks
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Will BrownATS Coach, average powerlifter. Archives
December 2016
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