POWERLIFTING WORKOUT

Week of 6/18/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 9)

Note: Final 4 week cycle before Cal State!

Session 1
Back Squat
50/8 60/6 70/4 75/3 80/3 x 4
Bench Press
50/8 60/6 70/4 75/3 80/3 x 4
Good Mornings (% of back squat)
35/5 45/5 55/5 65/4

Session 2
Deadlift
50/8 60/6 70/4 75/2 80/1 85/1 x 8
Back Squat
50/8 50/3 60/3 68/2 x 5
Bent Over Rows (barbell)
5 sets of 5 (work to heavy set)

Session 3
RDL (% of front squat)
45/5 55/5 65/5
Bench Press (1 board)
50/8 60/6 70/4 80/2 90/1 x 8
Cable Lat Pulldowns
3 sets of 10 (start light but work up)

Session 4
Close Grip Bench (chains)
35/5 45/3 55/1 x 6
DB Complex: 3 rounds of 5 each (light weight)
Front Raise + Flys + Lateral Raise
Cable Tricep Extensions
5 sets of 5 (work up to something heavy but full ROM)

Session 5
Back Squat
50/8 60/6 70/4 80/3 90/1 x 3 82.5/2 x 3
Deficit Deadlift (stand on 45# bumper plate)
50/5 60/4 70/3 75/1 x 6
Tabata Situps (or V-Ups) + Tabata Ski Erg

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Week of 6/11/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 8)

Session 1
Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
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)

Session 2
Bench Press (2 sec pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 3
Bench (3 board)
85/3 90/3 95/2 100/2×2
Bent Over Rows (DBs)
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 + Flys + Lateral Raise

Session 3
Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
Bulgarian Split Squats (with DBs)
5 sets of 3 (each leg, work to something heavy)
Cable Lat Pulldowns
5 sets of 5 (work to realy heavy set, but maintaining good form)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

Session 4
Front Squat (3 sec eccentric)
50/5 60/5 70/4 74/3
Close Grip Bench
55/5 65/5 75/3 85/1×3
Seated Single Arm DB Strict Press
4 sets of 5 (each arm, work up in weight each set)
Cable Tricep Extensions
4 sets of 5 (each arm, work up to something heavy but full ROM)

Session 5
Deficit Deadlift (chains, 3 sec pause at mid shin – light enough to maintain speed)
40/5 50/5 55/3 60/3 65/1 x 10 (EMOTM)
RDL (% of front squat)
50/4 60/4 70/4
PL Conditioning:
50/35 Cal Assault Bike + 10 Strict Chinups + 500M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

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Week of 6/4/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 7)

Daily Finisher:
#1 & #5 = 3 sets of 20 Weighted Situps
#2 – #4 = 3 sets of 10 Med Ball Millers

Session 1
Back Squat
50/5 60/5 70/5 80/5×5
Deadlift
40/8 50/8 60/5 70/3 80/2 85/1 x 8
Batwings – 5 sets of 5 (light KBs, 4 sec hold at top – squeeze tight!)

Session 2
Bench Press
40/7 50/7 60/5 70/4 82.5/2×2 87.5/2×3
Bench (3 board)
85/2 90/3 95/2 100/1 105/1
EZ Bar Curls
3 sets of 12 (work to medium weight)
Cable Rope Tricep Extensions
3 sets of 12 (superset with curls, work to medium weight with good form)

Session 3
Back Squat (chains)
40/3 50/3 60/2 x 10 (every 90 sec, should be light enough to accelerate on accent)
Deficit Deadlift (3 sec pause at mid-shin)
40/5 50/5 60/3 67.5/3 72.5/2×4
Complex: 3 sets of 8, work up each set
DB Arnold Presses + DB Lateral Raises + DB Front Raises

Session 4
Hang Clean + Front Squat
55/3 60/3 65/3 70/3 75/3 80/2 85/2
Weighted Glute Bridges
4 sets of 5 (work to heavier than last week)
GH Raises – 3 sets of 10 (use box to assist if needed)

Session 5
Bench Press (chains, light enough to maintain good speed)
50/5 50/3 60/1 x 7
Close Grip Bench (3 sec pause)
55/5 65/5 75/3 82.5/2×3
Cable Lat Pulldowns – 3 sets of 12 (heavy but with good ROM)
3 sets of 8 Strict Pullups + 12 Ring Rows + 8 Ring Dips (assisted as needed)

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Week of 5/28/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 6)

Daily Finisher:
#1 & #5 = 3 sets of 15 Barbell Roll Outs
#2 – #4 = 3 sets of 10 GHD Situps (weighted if able) + 3 sets of 15 Russian Twists on GHD

Session 1
Back Squat
50/5 60/5 70/5 77.5/5×5
Deadlift
40/8 50/8 60/5 70/3 77.5/2 82.5/1 x 10 (EMOTM)
DB Bent Over Row – 3 sets of 10 (light, 5 each arm, 2 sec hold at top each rep
Cardio Complex: 3 sets of 60 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Bench Press
40/7 50/7 60/5 70/4 80/3 85/3×4
Bench (3 board)
85/3 90/3 95/2 100/1 85/3×2
Bulgarian Split Squats
6 sets of 3 (each leg, heavier than last week)
Static Bar Dips
6 sets of 5 (superset with squats, go weighted if able)

Session 3
Back Squat (chains)
40/3 50/3 60/2 x 10 (every 90 sec, should be light enough to accelerate on accent)
Deadlift (3 sec pause Bkn-low)
40/5 50/5 60/2 70/3 80/3×3
Complex: 4 sets of 8, light
DB Flys (light) + DB Hammer Curls (work to heavy)

Session 4
Power Clean + Push Press
55/3 60/3 65/3 70/3 75/3 80/3
Weighted Glute Bridges
4 sets of 6 (work to heavier than last week)
GH Raises – 6 sets of 5 (use box to assist if needed)

Session 5
Bench Press (1 board)
50/5 60/4 70/4 75/4 80/4×5
Close Grip Bench (3 sec pause)
55/5 65/5 75/3 80/3×3
Cable Lat Pulldowns – 6 sets of 6 (heavier than last week)
Skullcrushers (EZ Curl bar) – 6 sets of 6 (start light work up in weight each set, superset with pulldowns)

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Week of 5/21/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 5)

Daily Finisher:
#1 & #5 = 3 sets of 20 Russian Twists + Weighted Situps
#2 – #4 = 3 sets of 10 Reverse Hypers (off of the GHD, use band if desired)

Session 1
Back Squat
50/5 60/5 67/5 75/5×5
Deadlifts (chains)
40/8 50/8 60/5 65/3 73/1 x 10 (EMOTM)
Pendlay Rows – 3 sets of 10 (light and controlled)
Cardio Complex: 3 sets of 50 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Bench Press
40/7 50/7 60/5 70/4 77/3 83/3×4
Bench (3 board)
70/3 80/3 85/3 90/3 95/3
Bulgarian Split Squats
5 sets of 4 (each leg, heavier than last week)
Cable Tricep Extensions
4 sets of 8 (start light, build to heavier than last week)

Session 3
Back Squat (3 sec pause at bottom)
50/5 60/4 70/3 77/3×5
Deadlift (3 sec pause Bkn)
40/5 50/5 60/2 70/3 74/3×4
Complex: 3 sets of 10, light
DB Incline Flys + DB Front Raises + DB Lateral Raises

Session 4
Hang Clean + Front Squat + Power Jerk
55/2 60/2 65/1 70/1 75/1 80/1 85/1
Weighted Glute Bridges
4 sets of 6 (work to heavier than last week)
GH Raises – 5 sets of 7 (use box to assist if needed)

Session 5
Bench (chains)
35/5 45/3 55/2×9 (chains should be at weight that’s challenging but able to maintain speed up)
Close Grip Bench (3 sec pause)
55/5 65/5 75/3×4
Cable Lat Pulldowns – 5 sets of 8 (heavier than last week)
JM Presses (EZ Curl bar) – 5 sets of 8 (light, superset with pulldowns)

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