B-WL 055
10 reps Max POWERLIFTING
Find your 10 rep max in the Squat, Bench Press, and Deadlift.
Spend 20-30 min per movement including the warm up.
Spend 20-30 min per movement including the warm up.
Your 10 rep max is usually 75-80% of your 1 rep max
Squat:
Warmup
- 20 slow Air Squats
- 20 fast Air squats
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Start with 65-105 lbs for 10 reps, then add 20-30 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
Bench press:
Warmup
- 10 slow Push Ups
- 10 fast Push Ups
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Start with 65-95 lbs for 10 reps, then add 10-20 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
Deadlift:
Warmup
- 10 slow Deadlift at 85 lbs
- 10 fast Deadlift at 85 lbs
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Start with 95-135 lbs for 10 reps, then add 20-30 lbs and repeat until you find your 10 rep max!
Be strategic because you don't want to waste too much energy doing sets of 10 with low weights.
