Tuesday – 12/5/17

*Our holiday party/powerlift total will take place this Saturday, 12/9. Please arrive at 8:30am to warm-up, there will be instruction at 8:50 and the lifts will commence at 9:00. The party will start immediately following the lift-off. Please bring something to share!

Today we are going to prep for maxing out our back squat, bench press, and deadlift on Saturday. The goal is to work up to our opening lifts (in a power lifting meet, an athlete gets three attempts to achieve their one rep max), which should be a strong lift, but not a one rep max attempt. Here is what a good progression towards a 1RM might look like. Don’t go too big today (only hit 97.5% if 92.5% feels easy), just feel it out and save your strength for Saturday. If you cannot make it on Saturday, max out today:

1. Back squat: 50% x 5, 60% x 5, 70% x 3, 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1.

2. Bench/floor press: 50% x 5, 60% x 5, 70% x 3, 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1.

3. Deadlift: 50% x 5, 60% x 5, 70% x 3, 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1.

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