1.) Use moderate-to-heavy loadings and complete in unbroken sets.
2.) Increase weight slightly if it feels too light, but do not build to a max.
3.) If the Rx’d weights are light or easy, perform deadstop deadlifts with a
double overhand grip, and perform a 2-3 second pause at the chest with
each bench press rep
Minute 1 | 5 Deadlift (245/165#)
Minute 2 | 5 Bench Press (205/145#)
Minute 1 | 5 Deadlift (205/145#)
Minute 2 | 5 Bench Press (135/95#)
Minute 1 | 5 Deadlift (115/75#)
Minute 2 | 5 Bench Press (95/65#)
:30 Doorway Stretch / Side
:30 Couch Stretch / Side
:30 Downward Dog Hold
15 Barbell Glute Bridges
1:30 Weighted Plank Hold
Record the load you used for each movement. Rx’d requires that you stay unbroken across the majority of the sets throughout the workout; no failed reps. If needed, consider partnering up with someone of similar strength so you can share a bench and even a deadlift bar.
Challenge: If the Rx’d loadings are not challenging for you, use a pause at the chest for
each bench rep. You can also try using a deadstop and a double overhand grip on the deadlift. Keep in mind, you still need to go unbroken.