For anyone interested - thought I might post one of our workouts today. We've got this scheduled three times this month. I've posted it with my weights, done at 115 lbs BW.
Note, we only do this once a week. The other days are still difficult, and take about 3 hours for 2 of us to do - but they are nowhere near the intensity of this day.
Give that session a try and let me know how you do
- 3 sets of 10 reverse hyperextensions (weightless, done to warm up the lower back)
- 3 sets of 8 good mornings (95 lbs, more work to gradually increase the load on lower back and start firing the hamstrings)
- 4 sets of 15 crunches (ab work, very important for powerlifting and thrown in at the start so that we actually do it, lol; done weightless)
- 5 sets of 4 front squats (done with 185 lbs, after warmup sets of 10 with the bar, 7 with 95 lbs, 5 with 135 lbs, and 5 with 170 lbs - great carryover to the deadlift, and less risk of injury compared to heavy back squats)
- 6 sets of 5 close grip bench press (done with 110 lbs, focuses on working more triceps than chest and still relatively light so that we can work on technique as well - one warmup set of 8 at 85-90 lbs)
- 3 sets of 8 back squats with a 3 second pause at the bottom (done with 135 lbs, absolutely kills your legs and your mind, I do these with back squats just so I can keep my form with them)
- 3 sets of 6 tricep extensions (30 lb dumbbell, more tricep work for a bigger bench)
- 5 sets of 10 incline bench press (done with 30 lb dumbbells, just more chest work and the dumbbells help with isolation work as opposed to a barbell, where your stronger side can take over - this keeps you symmetrically strong)
- 4 sets of 4 deadlifts (did my sets today at 225-245-260-275, which was brutal but I wanted to push myself - after a warmup set of 105 for 7, 135 for 5, and 175 for 5)
Note, we only do this once a week. The other days are still difficult, and take about 3 hours for 2 of us to do - but they are nowhere near the intensity of this day.
Give that session a try and let me know how you do