I hooked up with a local powerlifting coach, who designed a 9 week program for me. There is a push-pull meet in mid January that I will be working up to.
Day 1: Bench Day 1
Incline Close Grip 4x9 RPE 7
175/9, 165/9, 155/9, 155/9: I haven't trained using RPE before, so this will take some time getting used to. 175 was probably too heavy of a starting weight
Overhead Press (3 seconds on the way down, fast on the way up) 4x12
65/12, 65/12, 65/12, 65/12
Straight Bar Pullover 4x15
65/15, 65/15, 65/15, 65/15
Rope Lat Row 4x20
Cable Tricep Extension 4x30
* Feels good to be back!
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