Alternate A Hard Workout With Medium And Light
In the off-season, when the nearest competition is still far, the first training in a weekly cycle typically includes bench press with weights varying according to the principle of the "pyramid". The athlete's best result in the bench press 210 lbs. Then exercise in this period is constructed as follows: 60 kg (3 x 15); 80 kg (1 x 15); kg (1 x 10) — warm-up; 130 kg (1 x 10-12); 140 kg (1 x 10-12); (160 kg 1 x 6-8); 170 kg (1 x 5-6); 180 kg (1 x 3) — basic training.In the presence of well-being and self-confidence after the main part purposeinfo.trade of the workout the athlete can make an attempt to raise the limit of its weight on the background of fatigue.The second workout in the bench press (Friday) is held with small weights. It includes 4-5 sets of 10-12 repetitions with a weight of 120-130 kg. it is recommended to perform Exercises in a slow tempo, seeking maximum stretch of the chest muscles. Such a "gentle" load is used in order to eliminate the strain, not allowing "satiety" from working with large weights. On the one hand, the psychological relief, and with another — fairly good muscle work. In the same period of direct preparation for competitions, the accent will blend into the side of the bench press. Auxiliary exercises included in the workout mood. Most often it is only breeding hands airpressure.site with dumbbells in lying position.Approximately six weeks before the competition, the intensity of the workout in the bench press deja increases. During this period, weights less than 80 percent of the maximum practically not used (except for warm-up approaches, in which the weight of the weights can be from 50 to 60 percent). The most typical workouts in the bench press here is as follows:"An easy day":60 kg (3 x 15); 90 kg (1 × 8-10); 130 kg (1 x 8); 160 kg (4 x 8)."An average day":60 kg (3 x 15); 90 kg (1 × 8-10); 130 kg (1 x 8); 150 kg (1 x 6); 170 kg (6-7 x 3-4)."Hard day":60 kg (3 x 15); 90 kg (1 x 8); 120 kg (1 x 8); 150 kg (1 x 6); 180 kg (2-3 x 4-5).In the period of direct preparation for competition, hard training interspersed with medium and light. About once every two weeks are "driving" — attempts to lift in the bench press maximum weight. 10 days before the competition of "driving" are excluded. These days are used weights 90 to 95 percent of the maximum. Three days before the performances — full rest .This method of training the bench press is well suited for other exercises of powerlifting. Therefore, we will not specifically focus on a technique of training in the squat, as this exercise is one of the major weightlifting as in the sport, and bodybuilding. The above-described training method of the legs can be successfully used in powerlifting.