Powerlifting Deload|Week Four|Day 3

Deload .. Day Three

  • Barbell bench press: 3 x 5


  • 40% of 90% of 1-RM: 45 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb


  • lat pull down: 5 x 8, 80 lb
  • DB chest press (on the floor): 5 x 8, 50 lb
  • Barbell bentover rows: 5 x 8, 65 lb
  • Cable crossover: 5 x 8, 40 lb

Ab workout:

  • Decline medicine ball sit ups: 4 x 20, 6 lb
  • plank: 4 x 30 seconds

Cardio workout:

  • Sprints (6x): 30 seconds
  • stair stepper: 20 minutes, level 7
  • jump rope (6x): 30 seconds



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.

3 thoughts on “Powerlifting Deload|Week Four|Day 3

  1. Have you checked out the EXRX weighlifting performance standards? I can’t link it on my phone but google will get you there. Great reference for where you should be in order to be competitive. For drug free athletes at local meets, the advanced level is a great place to start. Elite will clearly make a lifter competitive.

    Liked by 1 person

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