Скачать или смотреть Speed deadlifts & Bench press: 9 weeks out from competition

& bench today. Will be reducing deadlift volume to just once every 2 weeks, and will test my max again every other week.
Going with banded deadlifts at a lighter weight for speed, power, and hip extension. The bands increase ir resistance as you get closer to lockout, so this movement will be beneficial to help lock out heavy deadlifts at the top half. Going to be incorporating these along with banded rack pulls at knee height.
As for the bench, finally am going higher volume with a pause for hypertrophy. It was tough to hit 3x10, as I never done paused bench work for more than 5 reps per set.
RDL's were done at a deficit for greater range of motion & a 3 second hold at bottom for hypertrophy.
Approaching 9 weeks out from competition. Now is the time to get more dialed in than ever with my training.
Big things are on the horizon stay tuned!
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