Скачать или смотреть Heavy squat & bench powerlifting day: 4 weeks out

Heavy & high volume bench & squat day today.
1. Low bar squats: 445 Ibs for 5x2. These felt much better than on Monday, as this was my first lift on the day. Plenty of power coming out of the hole, and depth was sufficient.
2. Squat holds: 1x20 seconds with 545 lbs. Doing these to further strengthen the CNS & get better acclimated to the heavier weights coming up before competition.
3. High bar squat: 445 Ibs for a heavy single. Didn't get as deep on this as a thought I would.
4. High bar 5 second pause squats: 365 lbs x 3: further working on depth & command.
5. Front squat 5 second pauses in clean grip position:
275 lbs x 3. Doing these to further work on mobility & keeping a more upright torso.
6. Pause bench press: 305 lbs x 2: this was a 2 rep max for me. Bench overall moved extremely well for me.
7. Touch & go bench: 282.5 Ibs x 5, which was another
5 rep PR.
8. Slingshot max reps with 280 lbs: ended up hitting 15 reps, for additional volume.
9. Barbell Jefferson curls: 125 Ibs for 3x30 seconds.
Doing this for hammy, lower back, & spinal mobility.
This is good to do after a heavy squat or deadlift workout.
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