{"id":5905,"date":"2020-11-25T10:59:25","date_gmt":"2020-11-25T16:59:25","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5905"},"modified":"2020-11-25T10:59:25","modified_gmt":"2020-11-25T16:59:25","slug":"powerlifting-meet-prep","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5905","title":{"rendered":"Powerlifting meet prep"},"content":{"rendered":"<p>Men\u2014if what you are doing in class is working for you and you are making gains, I would recommend continuing with that. Do the workout once or twice over the Thanksgiving break.<\/p>\n<p>If you feel a little fatigued by that but still want work to do, here are two workouts you can do to change things up:<\/p>\n<p><strong>DAY ONE<br \/>\n<\/strong><\/p>\n<ul>\n<li><strong>Squat:<\/strong> Every Minute on the Minute (EMOM) for 12 minutes: 4 reps @65% of 5RM. This is a dynamic effort\u2014go down slow, then explode to the top of each rep as rapidly as possible so the plates rattle.<em><br \/>\n<\/em><\/li>\n<li><strong>4210 Tempo Squat<\/strong> (take 4 seconds on the descent, hold at the bottom for 2 seconds, take 1 second on the ascent, and go straight into the next rep): 3&#215;5 (this will be maybe 65% of your 5RM). \u2014 In between each set, do 20 dynamic push-ups (hands coming off floor at top)<\/li>\n<li><strong>Pause Bench Press<\/strong>: 3&#215;5 heaviest weight possible (hold at chest for a full second each rep before pressing out) \u2014 In between sets, do work on the pegboard.<\/li>\n<\/ul>\n<div class=\"\"><b class=\"\">DAY TWO<span class=\"\">\u00a0<\/span><\/b><\/div>\n<ul>\n<li><strong>Deadlift:<\/strong> 12 min EMOM: 4@65% of 5RM\u2014dynamic effort<\/li>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=uD9kYAi7lHs\">Behind-the-Neck Shoulder Press<\/a>:<\/strong> 3&#215;10 \u2014 Between sets, do a max set of strict pull-ups<\/li>\n<li><strong>Deficit Deadlift<\/strong> (standing on a 35lb plate): 3&#215;5 \u2014 Between sets, work on extension press-ups<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div id=\"iLikeThis-5905\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5905);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Men\u2014if what you are doing in class is working for you and you are making gains, I would recommend continuing with that. Do the workout once or twice over the Thanksgiving break. If you feel a little fatigued by that but still want work to do, here are two workouts you can do to change [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,9],"tags":[],"class_list":["post-5905","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5905"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5905\/revisions"}],"predecessor-version":[{"id":5906,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5905\/revisions\/5906"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}