14-4-2017 normal powerlifitng training weekly check of improving maximum strength

In the philosophy of CardioPowerLifting you have one “normal” powerlifting training. Just to check if your (maximum) strength is improving. This training is the┬ácontrary of the CardioPowerLifting session. This means you do less sets and take enough rest between the sets. You shall feel that your body is getting restless and earlier ready to do the next set. Take rest. This training can also be done in 90 minutes.
Watch first last week Friday normal powerlifting training.

And now today’s program:
Because my body felt really sore from the training sessions of this week. I did less in the warm-up excersises (planken & goodmornings)

Planken 3x 30 seconds
Goodmornings 3×8 20kg
Squats 2×8 20kg 2×8 60kg 5x90kg (proper warming-up sets are a must have) 3x120kg 3x145kg 2x165kg (with belt) 2x180kg (belt + sleeves)
Deadlift 3x120kg 3x150kg 3x175kg 2x195kg 2x210kg (with belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3×97,5kg 2x110kg (wirst wraps) 2x115kg (wirst wraps + belt)
Streching cycle

*during my final deadlift set I felt that the pressure in my head was enough. So next my deadlift must go a little easier.

Author: wimwam

Read more about under the section 'The philosophy'

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