APF State meet December 19, 2019
Training
Not all de-loads are the same, nor should they be. Some need to be taken completely off of lifting and worrying about other forms of activity (directly after a meet). Other's need to be different forms of training that do not mimic powerlifting at all (bodybuilding?). Some might need the powerlifting movements just at extremely lighter weights!
Well, during this week and the next 2 I will incorporate all of these variables. We will go from four days of training to three, one moderate day of training with a decrease in percentages everyDe-load ALL THE WAY TO THE MEET ending in the 50-60% and have a speed day in with much lighter weight than a normal sped day., Lastly we will implement pump work in the middle of the week to move blood through our body. As of right now, it is body part specific. I may change it to a full body pump session but DO NOT want to take away fromt he de-load itself. Today was brutal, but it was all arms so it did not take away from the rest of the bodies recovery (at least in my opinion). I will comment more on this come Monday when we are back to ME lifts
Workout
*A1) Incline facing curls – 4x8-10 (strict and squeeze):
*A2) Alternating hammer curls – 4x8 each:
*A3) Cable curls, ez bar attachment – 4x12:
*B1) DB overhead tri ext – 4x10:
*B2) Incline DB skulls – 4x10:
*B3) Overhead rope extensions 4x15: