Powerliftprogramma
Maandag 5 juni
1) Squats
1x3 3RIR//3x5 15% drop in weight
2a) Paused Deadlifts
3x7 5RIR
2b) (weighted) Crunch
3x 12-15
3a) Heel elevated Goblet Squat
3x8-12
3b) DB RDL
3x6-8
Main Focus: Brace during Squats
Dinsdag 6 juni
1) Bench Press
1x3 3RIR//3x5 15% drop in weight
2a) 3ct Paused Press
3x7 5RIR
2b) Lat Prayer
3x12-15
3a) DB Shoulder Press
3x8-10
3b) Back supported Hammer Curls
3x12-15
Main Focus: Legdrive
Woensdag 7 juni
1) Deadlifts
1x3 3RIR//3x5 15% drop in weight
2a) Front Squats
3x7 5RIR
2b) Side Plank
3x30-45 seconds
3a) Banded Hamstring curls
3x8-10
3b) Bulgarian Split Squats
3x12
Main Focus: Hip Positioning
Donderdag 8 juni
1) Bench Press
1x3 3RIR//3x5 15% drop in weight
2a) Larsen Press
3x7 5RIR
2b) Banded Face Pulls
3x 15-20
3a) Incline Pushups
2x6-12//1xAMRAP
3b) Upper Back Pulldown
3x8-12
Main Focus: Brace Chest towards the bar
Zaterdag 10 juni
1) Squats
1x3 3RIR//3x5 15% drop in weight
2a) Patience Deadlifts
3x7 5RIR
2b) Tempo Pallof Press (2-2-2-0)
3x8
3a) DB Stiff legged deadlift
3x6-8
3b) Heel elevated split squat
3x8-10
Main Focus: Center of Mass
Center of Mass explanation
Zondag 11 juni
1) Bench Press
1x3 3RIR//3x5 15% drop in weight
2a) Floor Press
3x7 5RIR
2b) (Weighted) Plank
3x20-45 seconds
3a) DB Benchpress
3x6-8
3b) Single Arm Lat Pulldown
3x8-12
Main Focus: Bar Path
