Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers. 


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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