5/14/12

Time for a Powerlifting Day!
Bout to move some heavy weights!
Plan for a 2:00 PM workout! If this does not work for you please let me know.

With two strength movements, we're gonna break the workout up a little differently. We will do general warmup and mobility, then deadlift specific prep followed by heavy deadlifts. Then we will do a bench/floor press specific warmup followed by heavy bench.


Warmup-
Easy row
General Dynamic
Choice Mobility

Deadlift-
Mobilize your glutes and hamstrings
Practice some light deadlifts. Focus on proper setup and unbroken reps.
then
1-1-1-1-1 Deadlift
5 sets to find a 1 rep max

Bench Press-
Shoulder Mobility
Practice light sets of both bench press and floor press. Focusing on pinching your shoulder blades back and breaking the bar.
then
3-3-3-3-3
5 sets to find a 3 rep max

On the deadlift-
Tight butt tight abs! Load your hips then get your chest up and stand up with it!
Squeeze your abs the whole movement! Bring your shoulders back as you stand up!

On the bench press-
Pinch your shoulder blades back as you unrack the bar!
Pull your elbows in and think about breaking the bar!