🏋️‍♂️ Midweek Lift: 5x5 Workout #3 — Controlled Strength (Tempo Training)

This is the third workout in our phase, and we’ll be hitting it every Friday. Today’s focus? Slowing down to build up — with smart, deliberate tempo training.

💥 Today’s Big Three (With Tempo Training):

• Barbell Full Squat

• Barbell Bench Press

• Barbell Bent Over Row

  
  

Each lift is performed 5x5 with a 4-2-0-0 tempo and 2-minute rest between sets.This isn’t about speed — it’s about control, tension, and stability.

⏱️ What is 4-2-0-0 Tempo Training?

4 sec down • 2 sec pause • explode up • no pause at top

Slowing down in the right way helps you:

• Create maximum tension

• Reinforce perfect form

• Build strength with intentional movement

🔥 Finisher: 2-Round EMOM (10 Reps Each)

Perform the following movements, one each minute on the minute:

1. Push-Ups

2. Dumbbell Thrusters

3. Jump Lunges (10 total)

4. Mountain Climbers (10 per side)

✅ 10 reps per movement✅ Rest with remaining time in the minute✅ Repeat for 2 total rounds (10 minutes)

🎯 Goal of the Day:

Use tempo training to move with purpose. Slow down. Lock in. Explode through your reps.

Toodle-loo