19. Mai 2026

Week 8 – Deadlift + Bench Press

Warm-up
• 3 Min Cardio
• 15 Glute Bridges
• 10 Hip Hinge

• 10 Push up to down dog

Specific Warm up

Deadlift

• 5 Jefferson Curls
• 10 Stiff Leg Deadlift
• 10 Deadlift

Bench Press

• 10 Spoto Press
• 10 Bench Press 50X0
• 10 Bench Press 52X0

Strength
• 5×5 Deadlift @ 75–80% (RPE 8)
• 3×5 Bench Press @ 70% (RPE 7–8)

Accessory
• 3×8 Romanian DB Deadlift (RPE 8)
• 3×8 Pull-ups (RPE 8–9)
• 3×10 Hip Thrust (RPE 8)
• 3× 30s Hollow & Arch Hold