POWERLIFTING WORKOUT

Week of 2/12/18 – Powerlifting

Competition Cycle 1 of 2018, Week #3 of 5
(Prep for USAPL March Madness)

After Session Core Work (1/3/5 only):
3 sets of 25 Hollow Rocks or 3 x 250M Ski Erg or 2 sets of accumulating 30 sec L-Sit Holds

Session 1
Bench Press 50 5 60 3 70 3 75 3 80 2×2 85 1×2
Squat 50 5 60 3 70 3 80 2×5
Bench Press (3 sec pause) 50 5 60 3 65 3 70 2×4
Pendlay Rows 3 sets of 10 (start light)

Session 2
Barbell Step Back Lunges 5 sets of 8 Alternating Steps – start light, work up to something moderate
Good Mornings 30 8 40 5 50 5×2 (% of front squat)
DB Complex 4 sets of 8 (little heavier than Week 1): Hammer Curls + Upright Rows
JM Presses 3 sets of 10 (fairly light barbell, use control and good ROM)

Session 3
Incline Bench 50 3 60 3 70 3 75 2 80 2×5
Deadlift 50 3 60 3 70 3 75 2 80 2×5
Pullups 5 sets of 5 (weighted if able
Ring Rows 3 sets of 10 (as vertical as possible, feet on box if able)

Session 4
Front Squat (chains) 40 4 45 4 50 3 60 1×10 (Every 90 seconds)
Cable Lat Pulldown 5 sets of 7 (heavier than Week 1)
Bent Over Rows 4 sets of 8 (medium weight but light enough for full ROM)
DB Front Raises 4 sets of 8 (superset with rows)

Session 5
Deficit DL 50 4 60 4 70 4 75 3×4
Weighted Dips 5 sets of 7 (weighted if able)
Sn Grip Romanian DL 40 5 50 5 60 4×3 (% of front squat max)
Farmers Carries 5 sets of 20M (work up to very heavy)

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Week of 2/5/18 – Powerlifting

Competition Cycle 1 of 2018, Week #2 of 5
(Prep for USAPL March Madness)

After Session Core Work (1/3/5 only):
3 sets of 25 Weighted Situps (controlled and strict) or 2 x 250M Ski Erg or 3 sets of 25 Russian Twists

Session 1
Squat 50/5 60/3 70/3×2 80/2×2 85/2×2
Bench Press 50/5 60/3 70/3 80/2×2 90/1 80/2×2
Incline DB Flys
3 sets of 10
Pendlay Rows
3 sets of 10 (fairly light)

Session 2
DB Bulgarian Split Squats
4 sets of 5 (each leg, build up weight each set)
Romanian Deadlifts 40/8 50/5 60/5×2 (% of front squat)
DB Complex (3 sets of 9 each)
Alt Arm Curls + Lateral Raises
EZ Bar Skullcrushers
4 sets of 8 (start light, go up each set)

Session 3
Squat 50/3 60/3 70/3 80/3×5
Bench 50/3 60/3 70/3 80/2 85/1×3
Front Squat 55/3 65/3 75/2×4

Session 4
DB Bench
Work up to 4 sets of 3 (fairly heavy but not near failure)
Power Cleans (High Hang)
40/4 50/4 60/3 70/3 75/3
Deadlift Liftoffs (2 sec pause Bkn)
50/3 60/3 70/3 80/3 85/3
Cable Lat Pulldown
4 sets of 7 (heavier than last week)

Session 5
Bench Press (3 board)
50/3 60/3 70/3 80/3×3 85/2×2 90/1×2
Rack Deadlift (just below knee cap)
50/3 60/3 70/3 80/3×3 85/2×2 90/1×2
Weighted Pullups
4 sets of 5 (un-weighted if needed)
Farmers Carries
5 sets of 20M (work up to very heavy)

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Week of 1/29/18 – Powerlifting

Competition Cycle 1 of 2018, Week #1 of 5
(Prep for USAPL March Madness)

After Session Core Work (1/3/5 only):
3 sets of 8 Med Ball Millers or 3 x 30 sec Weighted Planks or Tabata V-Ups

Session 1
Squat 50 5 60 3 70 3×2 75 2×3
Bench Press (3 sec pause) 50 5 60 3 70 3×2 70 2×3
DB Flys
3 sets of 8
Batwings
5 sets of 5 (3 sec hold at very top)

Session 2
DB Walking Lunges
5 sets of 12 Alternating Steps – start light, work up to something challenging
Good Mornings 30 8 40 5 50 5×2 (% of front squat)
DB Complex (3 sets of 10 each)
Hammer Curls + Front Raises
Cable Rope Tri Extensions
4 sets of 8 (work to heavy, but able to control and reach full ROM)

Session 3
Squat 50 3 60 3 70 3 80 2 90 1 95 1 x3
Bench 50 3 60 3 70 3 80 2 90 1 95 1 x3
Deadlift 50 3 60 3 70 3 80 2 90 1 95 1 x2

Session 4
Incline DB Bench
5 sets of 5 (work up to heavy 5)
Front Squat (chains) 40 4 45 4 50 3 55 2×8 (Every 90 seconds)
Cable Lat Pulldown
4 sets of 8 (medium weight, superset with rows)
Bent Over Rows
4 sets of 8 (medium weight but light enough for full ROM)

Session 5
Deadlift (3 sec pause) 50 8 60 2×4
Weighted Dips
4 sets of 8 (unweighted if possible)
Rack DL (above knee cap) 60 4 70 4×2 80 3×2 85 3×4
Farmers Carries
5 sets of 20M (work up to very heavy)

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Week of 1/22/18 – Powerlifting

Pre-Season Cycle (Intro Test Week)

Daily Finisher:
Session 1/3/5 – Med Ball Millers (3 x 12)
Session 2/4 – Max Effort Weighted Plank (Choose something heavy but able to hold for at least 30 sec, hold as long as you can)

Session 1
Bench Press (pause)
50/7 60/5 70/3 80/2 84/2 88/2 … Work to Max Double (with pause)
Romanian Deadlifts
50/4 60/4 65/4 75/4 x2 (% of front squat max)
DB Complex, 3 sets of 6
Upright Rows + Bent Over Rows + Front Raises + Push Press

Session 2
Back Squat
50/7 60/5 70/3 80/2 84/2 88/2 … Work to Max Double
Deficit Deadlift (Chains)
50/5 60/3 65/1×10 (EMOTM at 65%)
Cable Lat Pulldowns
3 sets of 12 (work to heavier than last week)

Session 3
Bulgarian Split Squats
5 sets of 5 (each leg, work to something fairly heavy)
Incline Bench Press
40/10 50/6 60/4 70/3 80/Max Reps
Good Mornings
5 sets of 5 (heavier than last time)
Weighted Pullup
Work up to Max Double in 6 sets (if not able to do weighted, do unweighted max reps x 3 sets)

Session 4
Hang Power Cleans (HH)
45/3 55/3 65/3 70/2 75/2 80/2
Front Squat (chains)
40/4 45/3 50/3 60/1×10 (EMOTM at 60%)
Cable Tricep Extension
3 sets of 12 (moderate weight)

Session 5
Deadlift
50/7 60/5 70/3 80/2 84/2 88/2 … Work to Max Double
Strict Press
50/7 60/5 70/3 80/2 84/2 88/1 92/1 96/1 … Work to Max
Farmers Carry
5 sets x 20M (work up to heavy 20M)
GH Raises
3 sets of 8 (use box to assist if needed)

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Week of 1/15/18 – Powerlifting

Week 6, Offseason Cycle (Last Week of this Cycle)

Daily Finisher:
Session 1/3/5 – Half Jackknives (2 x 30) + Reverse Situps (3 x 12)
Session 2/4 – Back Extensions (3 x 12)

Session 1
Bench Press
50 7 60 5 70 3 80 2×2 85 1×3 90 1×3
Back Squat
50 7 60 5 70 3 80 2×2 85 1×3 90 1×3 80 4×2
Bench Press (4 sec pause)
50 5 60 4 70 3×2
Bent Over Rows
6 sets of 5 (work to heavy barbell)

Session 2
Deficit Deadlift (Chains)
50 5 60 4 65 2×4
Incline Bench
50 5 60 4 70 3 80 2 x6
Deadlift
50 6 60 5 70 4 80 3 85 2 90 1×3
Cable Lat Pulldowns
6 sets of 5 (work to heavier than last week)

Session 3
Back Rack, Step Back Lunges
5 sets of 4 (each leg, work to moderate weight)
Barbell Dynamic Shrugs
5 sets of 8 (start light, but work to something heavy)
RDL
50 5 60 5 70 5 x2 (% of front squat max)
Good Mornings
5 sets of 5 (heavier than last time)

Session 4
DB Bench Press
Work to Daily Max Double
Back Squat (3 sec pause, chains)
40 4 45 3 50 3×5 55 2×6 (Every 90 sec)
Cable Tricep Extension
5 sets of 8 (work to something very heavy, almost to failure by last set)
DB Complex – 4 sets of 6 each (light DBs)
Upright Row + Thrusters + Lateral Raises + Dual Arm Curls + Front Raises

Session 5
Deadlift Liftoffs (2 sec pause)
50 5 60 4 70 3×2 75 2×2
3 Board Bench
50 8 60 6 70 4 80 3 90 2 100 2
Rack Deadlift
60 5 70 4 80 3×2 90 3×2 100 2×3
GH Raises
3 sets of 7 (use box to assist if needed)

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