POWERLIFTING WORKOUT

Week of 7/17/17 – Powerlifting

Post Competition Deload Week!

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
Session 1/3/5: Med Ball Millers (light medball) – 2 sets of 10
Session 2/4: Hanging Knee Raises (3 x 15)

#1

Do a CrossFit Workout 🙂

#2

Close Grip Bench
50/5 60/3 70/3 75/3 80/3 85/3 … work up to a Max Triple
Good Mornings – 3 sets of 10 @ ~30% of back squat
DB Complex – 2 Sets of 6 reps of each
Curls, Upright Row, Bent Over Row, Alt Arm Snatch (each arm), Strict Press, Upright Row, Hammer Curls

#3

Push Press
50/3 60/3 70/2 80/1 85/1 90/1 … Work up to Daily Max
Front Squats
50/8 60/6 70/3 Work to 10RM
Lat Pulldowns + Landmine Rows
3 sets of 10 each (medium-ish weight)

#4

DB Incline Bench
6 sets, find Daily 1RM (8,6,4,3,2,1 reps)
Speed Deficit Deadlifts (45# plate)
50/3 60/3 65/1×10  *EMOTM at 65%
Weighted Pullup – Find Max
(if can’t do weighted, complete 20 strict in as few sets as possible)

#5

Do an Olympic Lifting workout 🙂

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Week of 7/10/17 – Powerlifting

REMINDER: The 2017 California State Games is this weekend!

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
None

#1

Bench Press (pause, commands)
40/5 50/5 60/3 70/2 75/2 80/1 84/1 88/1 91/1 93/1 95/1
Deadlift (use commands)
40/5 50/5 60/3 65/2 70/2 75/1 80/1
Good Mornings – 3 sets of 5 (fairly light to stretch, to around 30% of back squat)

#2

Back Squat (use commands)
40/5 50/5 60/3 70/2 75/1 80/1 82/1 84/1
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
100%, 110%, 120%
Bent Over Rows (barbell) – 3 sets of 5 (light to medium)

#3

Close Grip Bench (pause)
40/5 50/2 60/2 70/2×2
RDL (% of front squat)
40/5 50/5 60/5

#4

Front Squat (2 sec pause)
50/4 60/3 65/3 70/2
Lat Pull Downs – 3 sets of 8 (light weight)

#5

Competition
*If not competing, test Squat, Bench (pause), Deadlift

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Week of 7/3/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 9)

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
2 sets of 30 sec Weighted Plank (AHAP)

#1

Back Squat
50/3 60/2 70/2 80/2 84/1 88/1 92/1 96/1 100/1
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
105%, 115%, 120%
Good Mornings (% of back squat)
20/5 30/5 35/5×2

#2

Bench Press (pause)
50/5×2 60/3 70/1 80/1 84/1 88/1 x 3
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 120%
RDL (% of front squat)
50/5 60/4 70/4

#3

Deficit Deadlift
50/5×2 60/3 70/3 75/3
Rack Deadlifts (at just above knee cap)
60/3 70/3 80/2 85/1 90/1 95/1
DB Bench Press (pause)
5 sets of 3 (work to heavy set of 3)

#4

Front Squat (3 sec pause)
50/5 60/4 70/4 74/2 78/1 82/1
Bulgarian Split Squats
5 sets of 3 (each leg) – heavy DB’s in each arm
GH Raises – 3 sets of 5
Bent Over Rows (barbell, heavy) – 5 sets of 4

#5

Hang Power Clean
50/3 60/3 70/3 75/3 80/2 85/1
Push Press
50/4 60/3 70/3 75/3 80/3 85/1 … Work up to Daily Max (only two failures allowed)
PL Conditioning: – 2 Rounds for Time –
10 Cal Ski Erg + 1 Min Rest + 10 Cal Row + 1 Min Rest + 10 Cal Ass Bike + 1 Min rest + 25 Russian Swings (AHAP)

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Week of 6/26/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 8)

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
#1/3/5: Hanging L-Sit (accumulate 30 sec.)
#2/4: 3 sets of 8 Med Ball Millers

#1

Back Squat (work on commands & depth)
50/8 60/6 70/4 80/2 x 5
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
105%, 115%, 125%
Romanian Deadlifts (% of front squat)
40/5 50/5 55/5 60/5

#2

Bench Press (2 sec. pause, work on commands)
50/8 60/6 70/4 80/2 x 5
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 125%
Bent Over Row (DB)
4 sets of 4 (each arm, heavy)
Bicep/Tri/Delt Complex – 3 sets
10 Barbell Curls (light) + 10 Skullcrushers (laying on bench) + 10 Front Raises (light DB)

#3

Deadlift
50/5×2 60/5 70/3 75/2 80/1 84/1 88/1 92/1 96/1 100/1
Good Mornings (% of back squat)
20/10 25/6 30/6 35/6
PL Conditioning Complex: (3 Rounds, Interval – rest 1 minute after each movement)
10 Cal Assault Bike + 10 Cal Ski Erg + 10 Russian KB Swings (AHAP) + 10 Cal Row

#4

Back Squat (3 sec eccentric, heavy chain(s) but that allow you to be explosive out of hole)
30/5 40/4 45/1×10 (Every 30 sec)
Incline DB Bench
5 sets, 5-4-3-2-1 Reps, work up to Daily Max
GH Raises
5 sets of 5 (use box to assist if needed)

#5

Front Squat (3 sec pause, as deep as possible)
50/6 60/3 70/3 75/3 80/3 82/1 84/1
Bench Rack Lockouts (2″ below lockout)
50/5 60/3 70/1 80/1 90/1 Work to Daily Max Single
Bulgarian Split Squats (barbell)
5 sets of 4 (each leg, target medium weight = ~20-40% of back squat max)

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Week of 6/19/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 7)

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
#1/3/5: 2×20 Russian Twists w/ Plate on GHD, 2×30 sec Plank Hold (AHAP)
#2/4: Accumulate 50 Hollow Rocks (break up however)

#1

Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
105%, 115%, 120%
Good Mornings (% of back squat)
30/5 40/5 50/5 60/5
GH Raises
5 sets of 5 (use box to assist if needed)

#2

Bench Press (pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 120%
Bent Over Rows (Ds)
5 sets of 4 (each arm, knee on bench, work to heavy set)
DB Complex: 3 rounds of 7 each (light to medium weight)
Hammer Curls + Front Raise + Tricep Kickbacks + Lateral Raise

#3

Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bent Over Rows (barbell)
6 sets of 4 (each arm, work up to heavy set)
Upright Row (barbell)
3 sets of 10 (relatively light)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

#4

Front Squat (3 sec eccentric, + 3 sec pause)
50/5 60/5 70/4 74/3 78/3
Close Grip Speed Bench (chains, 3 sec eccentric with pause, light enough to have speed through press)
30/5 40/3 50/2×8 (EMOTM)
Bulgarian Split Squats (with DBs)
6 sets of 3 (each leg, work to something heavy)

#5

Power Clean + Push Press (base of PP max)
50/6 60/3 70/3 75/3 80/3 85/2×2
RDL (% of front squat)
40/5 50/5 60/5 70/5
PL Conditioning:
0.5 Mile Assault Bike + 10 Strict Chinups + 1000M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

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