POWERLIFTING WORKOUT

Week of 8/14/17 – Powerlifting

Daily Warmup:
CrossOver Symmetry (Activation)
Daily Finisher:
#1 & #5 = Hollow Rocks (2 x 20) + Russian Twists on GHD (4 sets of 10, heavy-ish med ball or plate)
#2 – #4 = 3 x 10 OH Med Ball Throws (with partner, heavier than last week)

#1

DB Bench Press
8 sets, work to Daily Max (only 1 failure allowed, warmup sets of 8,6,5,3,3,2,1,1…)
Bench Press from Pins (set pins at 2″)
50/10 60/6 70/4 75/1 x 8 (rest 45 sec between reps)
Bat Wings
4 sets of 5 (3 sec pause at top, light to medium KBs)
Bi/Tri Complex: 5 sets
5 Dual Arm Hammer Curls + 5 Rope Triceps Extensions (work to heavy on each!)

#2

Front Squats (w/ band and chains*, 3 sec eccentric)
35/5 45/1 x 10 (rest 60 sec between sets, lower weight if needed to maintain speed!)
Deficit Deadlifts (w/ chains, stand on 45# bumper*)
40/5 50/5 55/2 x 10 (rest 60 sec between sets, lower weight if needed to maintain speed!)
Lat Pull Down
4 sets of 6 (work to heavier than last week)

#3

Axle Bar Strict Press
6 sets of 3, work to heavy or Daily 3RM
Close Grip Bench Press (chains*)
40/6 45/4 50/2 x 8 (rest 60 sec, maintain speed out of bottom!)
Sumo Deadlifts
50/5 55/5 60/5 65/5 70/5

#4
Seated Box Jumps (aim to land softly on the box)
5 sets of 3, ~85% of max height
Hang Power Clean (Bkn)
50/4 60/4 65/3 70/3 75/3 80/2 85/1
Wide Stance Box Squat (w/ chains if appropriate, box at parallel or a little below if comfortable)
7 sets of 2, every 90 sec (heavier than last week, make sure technique and speed are solid before adding weight or chains)
Complex: 3 sets (superset)
6 Chinups (weighted if possible) + 6 Seated Cable Rows (medium) + 10 DB Shrugs (medium and strict, or heavy and dynamic if you wish)

#5
Bottom Up Back Squat (set pins ~1″ below your parallel)
50/8 60/6 70/3 75/2 80/2 84/2 … Work to Daily 2RM (Don’t push it, just go as heavy as you’re comfortable with for a double)
Weighted Belt Squats (standing on boxes)
4 sets of 5 (start with medium weight KB, heavier than last week)
GH Raises
3 sets of 10 (use box to assist if needed)
Conditioning Accessory (Optional)
Tabata Assault Bike + Tabata Ski Erg + Tabata Arm Only Row (2 minute rest in between)

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 8/7/17 – Powerlifting

Daily Warmup:
CrossOver Symmetry (Activation)
Daily Finisher:
#1 & #5 = Hanging L-Sit (2 x 30 sec) + Weighted Planks (2 x 30 sec AHAP)
#2 – #4 = 3 x 10 OH Med Ball Throws (with partner, heavier than last week)

#1
Bench Press
50/10 60/6 70/4 75/3 80/3… Work to Daily Max
DB Floor Press
3 sets of 7 (go heavier than last week)
Bent Over Rows
4 sets of 8 (light to medium barbell, increase each set)
Bi/Tri Complex: 4 sets
10 Rope Tricep Extension + 10 EZ Bar Curls (light)

#2
Axle Bar Strict Press
6 sets of 4, work to heavy or Daily 4RM
Close Grip Bench Press (chains*, 3 sec eccentric)
40/6 45/6 50/6 55/6
Complex #2:  4 sets
Max Rep Pullups (8 if using band assist) + 8 JM Presses w/ EZ Curl Bar (light to medium weight)
Cable Seated Rows
3 sets of 7 (heavier than last week)

#3
Sumo Deadlifts (w/ chains*, high speed out of bottom)
40/5 50/5 55/5 60/6
Front Squats (w/ band and chains*, high speed out of the hole)
40/4 45/4 50/4 55/4 60
Weighted Belt Squats (standing on boxes)
3 sets of 6 (start with medium weight KB, heavier than last week)

#4
Hang Power Clean (HH)
50/4 60/4 65/4 70/4 75/3 80/2
Wide Stance Box Squat (w/ chains if appropriate, box at parallel)
6 sets of 3, every 90 sec (heavier than last week, make sure technique and speed are solid before adding weight or chains)
Romanian Deadlifts
4 sets of 5 (work to about 60% of front squat)
Complex: 3 sets (superset)
6 DB Front Raises (light) + 6 DB Lateral Raises (light) + 6 Parallet Pushups (pause 2 sec at bottom below parallel)

#5
Back Squat
50/8 60/6 70/3 75/2 80/2 85/1 90/1 94/1 … Work to Daily Max, then 3 sets of 2 Reverse Band squats with 90-100% of Daily Max (heavy to super heavy bands)
Lat Pull Down
3 sets of 8 (start light, work to heavier than last week)
Seated Box Jumps (aim to land softly on the box)
5 sets of 4, shoot for higher than last week
GH Raises
3 sets of 9 (use box to assist if needed)

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 7/31/17 – Powerlifting

Daily Warmup:
CrossOver Symmetry (Activation)
Daily Finisher:
#1 & #5 = GHD Situps (2 x 15) + Russian Twists w/ Medball on GHD (2 x 20)
#2 – #4 = 3 x 10 OH Med Ball Throws (with partner)

#1
Bench Press
50/10 60/6 70/4 75/3 80/3… Work to Daily Max Triple
DB Floor Press
3 sets of 8 (start light, increase each set)
DB Bent Over Rows
4 sets of 10 (start light, increase each set)
Bi/Tri Complex: 4 sets
10 Cal Ski Erg (all out) + 10 DB Hammer Curls

#2
Strict Press
40/5 50/5 60/5 65/5 … Work to Daily 5RM
Close Grip Bench Press (chains*, 3 sec eccentric)
40/8 45/8 50/8
Complex #2:  4 sets
Max Rep Chinups (8 if using band assist) + 8 DB Skull Crushers (light)
Cable Seated Rows
3 sets of 10 (start light, increase each set)

#3
Sumo Deadlifts (w/ chains*, high speed out of bottom)
40/5 50/5 55/5 60/6
Front Squats (w/ band and chains*, high speed out of the hole)
40/5 45/5 50/5 55/5
Lat Pull Down
3 sets of 10 (start light, increase each set)
Seated Box Jumps (aim to land softly on the box)
5 sets of 5, start with short box and go up as appropriate

#4
Power Clean + Push Press
50/4 60/4 65/4 70/4 75/3 80/2
Wide Stance Box Squat (w/ chains if appropriate, box at parallel)
3 sets of 8 (use light barbell to start, make sure technique and speed are solid before adding weight or chains)
Good Mornings
3 sets of 6 (work to about 45% of back squat)
Incline DB Flys
3 sets of 10 (start light, go up a little if desired – controlled movement and full ROM)

#5
Back Squat
50/8 60/6 70/4 75/3 80/3 … Work to Daily 3RM (doesn’t need to be to failure)
Weighted Belt Squats (standing on boxes)
3 sets of 8 (start with medium weight KB, go up from there)
Complex: 3 sets (superset)
8 GH Raises + 10 Russian KB Swings (AHAP) + 80M Farmers Walk (AHAP)

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 7/24/27 – Powerlifting

Daily Warmup:
CrossOver Symmetry (Activation)
Daily Finisher:
#1 & #5 = Hollow Rocks (2 x 15) + Weighted Planks (2 x 30s, medium weight)
#2 – #4 = Med Ball Millers (2 x 8)

#1
Back Squat
45/5 55/4 65/3 70/3 test/20 (work to 20RM)
Incline Bench Press
50/5 60/4 70/3 80/2 85/1 90/1 95/1 test/1
Complex: 2 sets of 12 (superset)
DB Seated Presses (light) + DB Flys (light) + Lat Pulldowns (light)

#2
Deficit Deadlifts (% of deadlift)
30/5 40/5 50/5 60/5 70/5 *Set every 90 sec from start
Rack Deadlift (bar just about knee cap}
70/5 80/3 90/3 100/3
Complex #1:  2 sets of 10 reps (all out sprint)
Cal Row + Cal Ski Erg + Cal Assault Bike
Complex #2: 2 sets of 12 reps (superset)
DB Front Raises (light) + DB Upright Rows (light) + Seated Machine Row (light, 2 sec hold each rep)

#3
Push Press
50/4 60/3 70/5 75/5
Front Squat (3 sec eccentric, 3 sec hold)
50/8 60/5 70/5 73/3 76/3
DB Incline Bench Press – Work to 3 sets of 5 at medium weight
Barbell Complex: 3 sets of 12 (light barbell)
Bent Over Rows + Barbell Shrugs

#4
Hang Power Cleans
55/5 60/4 65/4 70/4 75/3
Close Grip Floor Press
50/5 60/5 65/5 70/5
Good Mornings
3 sets of 7 (work to about 40% of back squat)
Weighted Chinup – Work to Daily Max

#5
RDL (4 sec eccentric, % of front squat)
50/5 55/5 60/5 65/5
Bulgarian Split Squats (DBs in hand)
4 sets, 4 reps each leg – work up to medium-ish weight
Complex: 4 sets (superset)
7 GH Raises + 12 Russian KB Swings (AHAP) + 80M Farmers Walk (AHAP)

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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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