Tag Archives: training

Rewind to Wednesday

Barbell bench press:    75% of 90% of 1-RM: 3 x 5, 85 lb 85% of 90% of 1-RM: 3 x 3, 100 lb 95% of 90% of 1-RM: 3 x 1, 110 lb 95% of true 1-RM: singles, 3 x 1, 125 lb   DB chest press ( on the floor): 5 x 15,Continue reading “Rewind to Wednesday”

Rewind to Tuesday’s lifts

Conventional deadlift:    75% of 90% of 1-RM: 3 x 5, 190 lb 85% of 90% of 1-RM: 3 x 3. 215 lb 95% of 90% of 1-RM: 3 x 1, 240 lb  95% of true 1-RM: 3 x 1, 265 lb   EZ bar goodmorning: 5 x 5, 70 lb Barbell glute bridges: 5Continue reading “Rewind to Tuesday’s lifts”

Week Two|Day Five|Cardio & Conditioning|Powerlifting

Don’t avoid cardio day, we need it.    Circuit one: (4 rounds)   Manmaker: 5 reps, 40 lb DB thruster: 5 reps, 40 lb barbell overhead squat: 5 reps, 45 lb Circuit Two: (3 rounds) Burpees: 10 reps One handed kettlebell swings: 10 reps, 10kg Decline sit ups: 10 reps Circuit Three: (5 rounds) powerContinue reading “Week Two|Day Five|Cardio & Conditioning|Powerlifting”

Week Two|Day Four|Powerlifting|Squats and legs

Road to Powerlifting  Barbell Back Squat: 3 x 3   70% 1-RM: 126 lb 80% 1-RM: 144 lb 90% 1-RM: 162 lb, 5 rep max   Box Squats: 5 x 15, 135 lb Leg press: 5 x 15, 298 lb Smith machine narrow stance squats: 5 x 15, 75 lb Walking EZ bar lunges: 5 xContinue reading “Week Two|Day Four|Powerlifting|Squats and legs”

Week Two|Day Three|Powerlifting|Bench Press

Road to Powerlifting  Bench Press: 3 x 3   70% 1-RM: 81.9 lb 80% 1-RM: 93.6 lb 90% 1-RM: 105 lb, 4 max reps   DB chest press: 5 x 15, 50 lb Incline DB chest press: 5 x 15, 40 lb Push ups: 5 x 10 DB flyes: 5 x 15, 20 lb Cardio: StairContinue reading “Week Two|Day Three|Powerlifting|Bench Press”