POWERLIFTING WORKOUT

Week of 11/19/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 5

Session 1
Front Squat
50/5 60/5 70/4 75/4 80/3 x 3
Bench Press (pause)
50/5 60/5 70/4 75/4 80/3 x 3
EZ Bar Skull Crushers
3 sets of 12 (strict and controlled, assisted with band if needed)

Session 2
Deadlift
50/5 60/3 70/3 75/3 80/2 85/1 x 10
Bent Over Row (Barbell)
4 sets of 5 (work to heavy set)
Chinups
4 sets of 5 (weighted if needed)

Session 3
Back Squat
50/5 60/5 70/3 x 6
Incline Bench Press
50/5 60/5 70/4 75/4 80/3 x 3
Alt Leg Weighted Lunges (heavy DBs at side)
5 sets of 8
GHD Situps (maintain hollow rock position throughout)
4 sets of 10

Session 4
RDLs (% of deadlift)
50/4 60/4 70/4 x 4
Arnold Press
4 sets of 8 (medium)
Cable Lat Pulldown
4 sets of 8 (heavy)

Session 5
Bench Press (2 board)
50/5 60/4 70/4 76/4 82/4 x 4
Bottom Up Back Squats
50/5 60/4 70/4 76/4 82/4 x 4
Alt DB Hammer Curls
4 sets of 10 (work to heavy but controlled)

0 Read More

Week of 11/12/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 4

Session 1
Back Squat
50/5 60/5 70/5 75/10 x 2
Bench Press
50/5 60/5 70/5 75/10 x 2
Med Ball V-Ups – To Single Leg
3 sets of 8 to each leg
Static Dips
4 sets of 8 (strict and controlled, assisted with band if needed)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 70/4 75/3 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 90/3 95/3 x 3
DB Curls + DB Bent Over Row
4 sets of 5 (each arm, medium-ish)

Session 3
Deficit Deadlift (3″)
50/5 60/5 70/5 75/8 x 2
Bulgarian Split Squat
4 sets of 8 (light, 4 each leg, heavier than last week)
Weighted Planks
3 sets x 60 sec (medium weight plate)

Session 4
Incline DB Bench Press
5 sets of 6, work to heavier than last week
Back Squat (chains, 2 sec pause)
40/5 45/3 50/3 57/3 62/2 x 3
Russian KB Swings (AHAP)
5 sets of 10 (focus on explosive hips, squeezing the glutes hard!)
Cable Lat Pulldown
5 sets of 6 (work to fairly heavy)

Session 5
Deadlift
50/5 60/3 70/2 75/1 x 15 (1 rep every 90 seconds)
Strict Press
50/5 60/5 70/5 75/5 x 2
Cable Tricep Extensions
5 sets of 6 (work to fairly heavy)

0 Read More

Week of 10/29/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 3

Session 1
Back Squat
50/5 60/5 67/5 72/8 x 2
Bench Press
50/5 60/5 67/5 72/8 x 2
GHD Situps (maintain hollow body position)
3 sets of 10
Ring Dips
3 sets of 12 (strict and controlled, assisted with band if needed)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 67/5 72/3 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 90/5 x 2
DB Hammer Curls + Arnold Press
4 sets of 5 (light-ish)

Session 3
Deficit Deadlift (3″)
50/5 60/5 67/5 72/8 x 2
Bulgarian Split Squat
3 sets of 10 (light, 5 each leg, heavier than last week)
Weighted Planks
3 sets x 50 sec (medium weight plate)

Session 4
Incline DB Bench Press
4 sets of 8, work to heavier than last week
Back Squat (chains, 2 sec pause)
40/5 45/3 50/3 57/3 62/2 x 3
Strict Press
50/5 60/5 67/5 72/8 x 2
Cable Lat Pulldown
4 sets of 8 (work to fairly heavy)

Session 5
Deadlift
40/5 50/3 60/2 70/1 x 18 (1 rep every 60 seconds)
Bent Over Rows (Barbell)
4 sets of 8 (heavier than last week)
DB Lateral Raises + DB Front Raises
3 sets of 8 (light)
Cable Tricep Extensions
4 sets of 8 (work to fairly heavy)

0 Read More

Week of 10/22/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 2

Session 1
Back Squat
50/5 60/5 67/8 x 2
Bench Press
50/5 60/5 70/8 x 2
Med Ball Half Jackknives
3 sets of 15
DB Tricep Kickbacks
3 sets of 8 (each arm)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 70/4 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 85/5 x 2
EZ Bar Curls
3 sets of 10 (medium)

Session 3
Deficit Deadlift (3″)
50/5 60/5 65/5 70/8 x 2
Bulgarian Split Squat
2 sets of 10 (light, 5 each leg, little heavier than last week)
Weighted Planks
3 sets x 40 sec (medium weight plate)

Session 4
Incline DB Bench Press
4 sets of 10, start light but work up to daily max set of 10
Back Squat (3 sec decent, 2 sec pause)
50/5 55/3 60/3 65/3 70/2 x 3
Strict Press
50/5 60/5 65/3 70/3 x 2
Cable Lat Pulldown
3 sets of 10 (work to fairly heavy)

Session 5
Deadlift
40/5 50/3 60/2 65/1 x 20 (1 rep every 40 seconds)
Bent Over Rows (Barbell)
4 sets of 10 (fairly light)
DB Lateral Raises + DB Front Raises
3 sets of 10 (light)
Cable Tricep Extensions
3 sets of 10 (work to fairly heavy)

0 Read More

Week of 10/15/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 1

Session 1
Back Squat
50/5 60/5 63/8 x 2
Bench Press
50/5 60/5 65/8 x 2
Weighted Situps
3 sets of 10
Ez Bar Skull Crushers
3 sets of 8 (medium)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 65/3 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 x 2
Hammer Curls
3 sets of 8 (medium)

Session 3
Deficit Deadlift (3″)
50/5 60/5 65/8 x 2
Bulgarian Split Squat
2 sets of 10 (light, 5 each leg)
Weighted Planks
3 sets x 30 sec (medium weight plate)

Session 4
CG Bench Press (2 sec decent, 2 sec pause)
50/5 60/5 65/3 x 3
Strict Press
50/5 60/5 65/3 x 3
Cable Lat Pulldown
3 sets of 8 (work to fairly heavy)

Session 5
Deadlift
40/5 50/3 60/1 x 20 (1 rep every 30 seconds)
Batwings
3 sets of 4 (4 sec hold at top, light)
DB Lateral Raises + DB Front Raises
3 sets of 8 (light)
Cable Tricep Extensions
3 sets of 8 (work to fairly heavy)

0 Read More