✖️21's✖️ For 21's you will do a series of;
7 half reps in the lower range of motion
7 half reps in the upper range of motion
And 7 full reps, taking it to 21 reps. --------------------------------------
Of course if you're feeling extra naughty - because you've just seen a vein in your arm making an appearance that you haven't seen before - and now feel so pumped you feel like you could slam a revolving door why not do 8 reps each, or 40? #NoDaysOff
I love bench press - said no 3 lift powerlifter ever!!!
157.5kg for 4 sets of doubles felt like I had 190 in my hands 😒. Nearly deload time 😃 recover, supercompensate and be ready to smash it on the platform. Has been a good learning curve this prep under the watchful eyes of @gmaclifter 💪🏻💪🏻 for those playing at home 4 weeks is not an ideal turn around time for heavyweight powerlifter 😂😂😂 #dothework#barbarianstrong#workharder
Noticing a few aches & pains?! I woke up feeling rough!! Also my bodyweight has hit a high which will be adding stress to my joints ect😠
Today I start my fat loss phase for a holiday in 12 weeks ☀️🌞 Whilst training today I dropped the weight for every exercise by 30-40 % but did extra reps or sets. Coupled with more time stretching this is crucial to keep making progress.
Recovery is important, don't skip days training. Instead lower the amount of work you do as not doing anything will hinder your results more
@stephenab_ 7:00 am Off-season Grind
For most workouts these guys will most likely be doing rep counts between the 12-15 repetitions range.
A 100lb deadlift was an example of a 1RM, but as far as lifting heavy goes lifting 70-80% of that weight would only warrant a 6-8 rep range.
At this point based on where their bodies are..they will only be lifting at 65% of their one rep max. Then over the course of a few weeks, we intend to increase that percentage to render an overall increase in strength.