POWERLIFTING WORKOUT

Week of 8/13/18 – Powerlifting

New Cycle: Comp Prep Cycle, Fortius Lift and Labor Open (Week 3 of 5)

Finisher:
After Session 1,3,5 = Bar Rollouts (4 sets of 8) or Weighted Planks (3 sets x 30 sec AHAP)

Session 1
Bench Press (1 board)
50/8 60/5 70/3 76/3 80/3 84/3×2
Good Mornings (% of back squat)
35/6 45/6 55/6
Complex: 3 sets
8 DB Flys (light) + 5 DB Bent Over Row (heavy, each arm)

Session 2
Back Squat
50/8 60/5 70/3 80/3 83/3 86/3×2
RDL (% of front squat max)
60/5 70/3 80/3 85/3
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Bench Press
50/5 60/5 70/3 80/2 85/2 90/2 95/2
Bottom Up Back Squat
50/5 60/3 65/3 x 4
Cable Lat Pull Downs (heavy) – 4 sets of 8

Session 4
Deadlift
50/4 60/3 70/3 80/3 90/3×2
Cable Tricep Extensions (medium) – 3 sets of 15

Session 5
Back Squat (chains, 3 sec pause)
40/5 50/3 60/1 x 5
Close Grip Bench (chains, 3 sec pause)
40/5 50/3 60/1 x 6
Complex: 3 sets of 15 reps
Russian KB Swings (AHAP) + Goblet Lunges

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Week of 8/6/18 – Powerlifting

New Cycle: Comp Prep Cycle, Fortius Lift and Labor Open (Week 2 of 5)

Finisher:
After Session 1,3,5 = GHD Situps (3 x 8) or Med Ball Alt Leg V-Ups (3 x 15) or Russian Twists w/ plate 3 x 20)

Session 1
Bench Press
50/8 60/5 70/3 76/3 80/4 x 3
Good Mornings (% of back squat)
30/7 40/7 50/7
Complex: 2 sets of 8 (light)
DB Incline Flys + DB Lateral Raises
Complex: 2 sets of 8 (heavy)
DB Hammer Curls + Barbell Bent Over Row

Session 2
Back Squat
50/8 60/5 70/3 80/3 85/3 x 2
RDL (% of front squat max)
50/8 60/5 70/3 75/3 80/3
Complex: 3 sets of 8 reps
Inverted Ring Rows + Deficit Pushups (bigger deficit)

Session 3
Bench Press (1 board)
50/5 60/5 70/3 80/2 85/2 90/2 x 2
Bottom Up Back Squat
50/5 60/2 70/4 x 4
Complex: 2 sets of 8 reps
Cable Lat Pull Downs (medium) + Dynamic Barbell Shrugs (heavy, from the rack)

Session 4
Deadlift
50/4 60/3 70/3 80/3
Rack Deadlift (right above knee cap)
80/2 85/2 90/2 95/2
Complex: 2 sets of 8 reps
DB Arnold Presses + Cable Tricep Extensions (medium)

Session 5
Back Squat (chains, 3 sec pause)
40/5 50/3 55/1 x 6
Close Grip Bench (chains, 3 sec pause)
40/5 50/3 55/1 x 8
Complex: 3 sets of 10 reps
Russian KB Swings (AHAP) + Cal Assault Bike (sprint)

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Week of 7/30/18 – Powerlifting

New Cycle: Comp Prep Cycle, Fortius Lift and Labor Open (Week 1 of 5)

Finisher:
After Session 1,3,5 = Bar Roll Outs (3 x 8) or Half Jackknives (3 x 20) or Med Ball Millers (2 x 10)

Session 1
Bench Press
50/8 60/5 70/3 76/3 82/3 x 2
Complex: 2 sets of 10 (light)
DB Flys + DB Front Raises
Complex: 2 sets of 8 (heavy)
DB Dual Bicep Curls + DB Bent Over Row

Session 2
Back Squat
50/8 60/5 70/3 75/3 80/3 x 2
Deadlift (3 sec pause Bkn)
50/4 55/3 60/3 65/2 70/1 x 5
Complex: 2 sets of 10 reps
Inverted Ring Rows + Deficit Pushups

Session 3
Bench Press (pause)
50/5 60/5 65/3 70/4 x 3
Back Squat (2 sec pause)
50/5 60/2 70/1 x 4
Complex: 2 sets of 10 reps
Cable Lat Pull Downs (medium) + Barbell Shrugs (light enough for full ROM)

Session 4
Deficit Deadlift (45# bumper)
40/5 50/4 60/2 x 3
Complex: 2 sets of 10 reps
Back Hypers + Pendlay Rows (light to medium) + Cable Tricep Extensions (medium)

Session 5
Back Squat (chains)
40/5 50/2 x 6
Close Grip Bench (chains)
40/5 50/2 x 6
Complex: 3 sets of 10 reps
Single Leg RDL (light to medium DB, 5 each leg) + Russian KB Swings (AHAP) + Cal Ski Erg (sprint)

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Week of 7/23/18 – Powerlifting

New Cycle:  Post-Comp Cycle (Week 1 of 4)

Finisher:
After Session 1,3,5 = Hollow Rocks (2 x 15) or Weighted Planks (2 x 30s, medium weight) or Med Ball Millers (2 x 8)

Session 1
Back Squat
45/10 55/10 60/10 65/10
Bench Press
50/10 55/10 60/10
Complex: 2 sets of 10 (superset)
DB Arnold Presses (light) + DB Flys (light)

Session 2
Deficit Deadlifts (45# bumper plate)
30/5 40/10 50/10 60/10
Good Mornings
3 sets of 5 (about 35% of back squat)
Complex: 2 sets of 12 reps (superset)
DB Lateral Raises (light) + Hammer Curls (light)

Session 3
Strict Press
50/4 60/3 70/5
Front Squat
50/8 60/5 70/5
DB Bench Press – Work to Max (6-8 total sets)
DB Bent Over Rows – 3 sets of 12 (light

Session 4
Power Cleans
55/5 60/4 65/4 70/4 80/3
Close Grip Bench
50/5 60/5 70/5
Complex: 3 sets of 10 reps (superset)
Chinups + Static Bar Dips (weighted if possible)

Session 5
Back Squat (3 sec pause)
40/5 50/3 60/3 70/2 75/1 60/3 70/2 75/1
Deadlift (3 sec pause Bkn)
40/5 50/3 60/3 70/2 75/1 60/3 70/2 75/1
Complex: 3 sets of 7 reps (superset)
GH Raises (asst as needed) + Russian KB Swings (AHAP) + 80M Farmers Walk (AHAP)

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Week of 7/9/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 12)

Competition Week!

Session 1
Back Squat
50/5 60/5 70/4 75/3 x 2
Bench Press (pause)
50/5 60/5 70/4 75/3 80/3 85/3
Deadlift
50/5 60/5 70/4 75/2 80/2 85/1 90/1 95/1

Session 2
Back Squat
50/8 60/3 70/2 75/2 80/1 85/1 90/1 95/1 90/1
Bench Press (pause)
50/5 60/5 70/4 75/3 80/2 85/1 90/1 95/1
Bent Over Rows (barbell)
3 sets of 8 (light)

Session 3
Back Squat
50/8 60/3 65/3 67.5/2 x 2
Cable Lat Pulldowns
3 sets of 10 (light)

Session 4
Bench Press (pause)
50/5 60/4 70/2 80/2 85/2 90/2
Deficit Deadlift (stand on 45# bumper plate)
40/5 50/5 60/2 65/2

Session 5
Competition – Test Squat, Bench, Deadlift if not competing…

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