12. Mai 2026

Woche 7 – Bench Press + Back Squat

Warm-up

3min Erg choice

• 10 Push up to down dog

• 10 Airsquat 50X0

• 10 Banded Pull Apart

• 10 Push up

Specific warm up

Bench Press with empty barbell

• 5 Spoto Press

• 5 Bench Press 50X0

• 5 Bench Press 52X0

• 5 Bench Press

Backsquat with empty barbell

• 5 Backsquat 50X0

• 5 Backsquat 53X0

• 5 Backsquat 1 1/2

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

Accessory
• 3×10 DB Bench Press (RPE 8)
• 3×10 Rows (RPE 8)
• 3×12–15 Trizeps (RPE 8–9)
• 3× 20 Holow & Arch rocks