AA-MG 034
POWERLIFTING Pyramid!!!
3 miles Bike under 10min
Pace 3"20/mile --> resistance level 10-12
Bench Press: PYRAMID --> try to find a spotter to keep you safe
10 x light
8 x a bit heavier
6 x medium heavy
4 x very challenging
2 x Heavy but not risky
4 x very challenging
6 x medium heavy
8 x a bit lighter
10 x light
Example: with a max 1 rep at 220 lbs
10 x 120 - 8 x 140 - 6x 160 - 4 x 180 - 2 x 200
Deadlift: PYRAMID
10 x light
8 x a bit heavier
6 x medium heavy
4 x very challenging
2 x Heavy but not risky
4 x very challenging
6 x medium heavy
8 x a bit lighter
10 x light
Example: with a max 1 rep at 280 lbs
10 x 185 - 8 x 205 - 6x 225 - 4 x 245 - 2 x 265
Email me your Heaviest 2 reps on the Bench and Deadlift!