POWERLIFTING WORKOUT

Week of 4/16/18 – Powerlifting

Post Competition Deload Week

Daily Finisher
Russian Twists (heavy medball or plate) – 3 sets of 25 + Hanging Knee Raises (3 x 15)

Session 1
Front Squat
50/5 60/3 70/3 75/3 80/3
RDL (% of front squat)
60/8 70/8 80/5×2
Grip/Forearm Complex – 3 sets
200M Farmers Walk (53/35#) + 25 Russian KB Swings (70/53#)

Session 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, Thrusters, Upright Row, Hammer Curls

Session 3
Speed Squats (chains)
30/5 40/3 45/2×6
Speed Deadlifts (chains)
40/3 45/3 55/1×6 *EMOTM at 55%
Bulgarian Split Squats – 3 sets of 10 (each leg, light DB in each arm)

Session 4
Speed Bench (chains)
35/3 45/3 55/2×6
Strict Press
50/3 60/3 70/2 80/1 85/1 90/1 … Work up to Daily Max
DB Fly – 3 sets of 10 (light, incline bench)
Cable Lat Pulldowns – 3 sets of 10 (light, superset with fly)

Session 5
Do a CrossFit or Weightlifting Workout!

0 Read More

Week of 4/9/18 – Powerlifting

Competition Cycle 2 of 2018, Week #4 of 4 (MEET WEEK!)
(Prep for USAPL California State Championships – April 14th)

Daily Finisher: (only for those not competing)
1/3/5 – Med Ball Millers (3 x 10)
2/4 – Weighted Planks (2 sets of 60 sec, heavy)

Session 1
Back Squat
40/5 50/3 60/2 65/1 70/1 75/1 80/1 83/1 86/1 90/1 93/1
Squat Overload (walkout, 5 second hold, walk in to rack, USE SPOTTER!)
100%, 110%, 120%
Deadlift
40/5 50/3 60/3 65/2 70/1 75/1 80/1 84/1 88/1
Good Mornings – 3 sets of 10 (very light to stretch, to around 20-30% of back squat)

Session 2
Bench Press (pause)
40/5 50/5 60/3 70/2 75/2 80/1 84/1 88/1 91/1 94/1
Bench Overload (lift off, 5 second hold, USE SPOTTER!)
95%, 105%, 110%, 115%
Squat Overload (walkout, 5 second hold, walk in to rack, USE SPOTTER!)
100%, 110%, 120%
Bent Over Rows (DB) – 3 sets of 10 (5 each arm, medium-ish weight)

Session 3
Bench Press (3 sec pause)
40/5 50/2 60/2 70/2×2
Deficit Deadlift (45# plate)
40/5 50/3 60/3 65/1×4

Session 4 (REST IF COMPETING)
Front Squat (2 sec pause)
50/4 60/3 65/3×2 70/2×3
RDL (% of front squat)
40/5 50/5 60/5 70/5
Cable Lat Pull Downs – 10 sets of 5 (heavy AF)
Cable Rope Tricep Extensions – 5 sets of 8 (heavy)

Session 5
Competition
*If not competing, test Squat, Bench (pause), Deadlift

0 Read More

Week of 4/2/18 – Powerlifting

Competition Cycle 2 of 2018, Week #3 of 4
(Prep for USAPL California State Championships – April 14th)

*ONLY DO ACCESSORY IF NOT COMPETING

Daily Finisher:
1/3/5 – Barbell Ab Rollous (3 sets of 12)
2/4 – Weighted Planks (3 sets of 30 sec – work up to very heavy)

Session 1
Back Squat 55/3 65/3 75/3 85/1×2 90/1×2
Squat Overload 100,105,110,115% (walkout, 5 sec hold, rack)
Bench Press (pause) 55/3 65/3 75/2 80/1×2 85/1×2 90/1×2
Bench Press (3 board) 95/2 100/2 105/1×2
Good Mornings 5 sets of 4 (heavier than last week)

Session 2
Deadlifts 50/3 60/3 70/3 80/2 85/1×2 90/1×2
Rack Deadlifts (pins above knee cap) 90/2 95/2 100/2×2 (105 if 100 feels good)
Power Clean + Front Squat + Power Jerk (ONLY IF NOT COMPETING) 50/3 60/3 70/2 80/2
Barbell Complex (3 sets of 6, go up each set)
Curls + RDL + Seated BN Press + Bent Over Rows

Session 3
Bench Press (3 sec pause) 40/3 50/3 60/3 70/2 75/2
(IF NOT COMPETING) DB Bench Press – Work up to 3RM, 6 sets (6,5,4,3,3,3)
Cable Tricep Extensions – 5 sets of 5 (work to heavier than last week)
Strict Pullups – 5 sets, max reps each set till failure (if assisted, 5 sets of 5-8)

Session 4
Back Squat (1 sec pause at bottom) 50/3 60/3 70/3 80/2×2
    (IF NOT COMPETING) Back Squat (chains) 40/3 45/2 50/2 55/2×8 (every 90 sec)
    *Weight plus chains should allow you to still move with speed here
Close Grip Bench (chains, 2 sec eccentric) 40/3 50/3 60/3 65/1×5
*Chains light enough to maintain speed up
Cable Lat Pulldown – 5 sets of 5 (work to heavy)

Session 5
Deficit Deadlift (1 sec pause bkn) 50/3 60/3 70/3 80/1×6 (No deficit if competing, only 3 sets at 80%)
(IF NOT COMPETING) Bulgarian Split Squats – 5 sets of 6 (3 each leg, heavier than last week)
Front Raises – 3 sets of 10 (controlled, using plate)
Farmers Carry – 3 sets of 100M (heavier than last week)

0 Read More

Week of 3/26/18 – Powerlifting

Competition Cycle 2 of 2018, Week #2 of 4
(Prep for USAPL California State Championships – April 14th)

Daily Finisher:
1/3/5 – Med Ball Millers (3 sets of 8)
2/4 – Tabata Ski Erg (use core as much as possible)

Session 1
Back Squat 55/3 65/3 75/3×2 85/1×3 80/2×2
Bench Press (3 sec pause) 55/3 65/5 75/3×2 80/2×4
Bench Press (3 board) 70/3 80/3 85/2 90/2 95/2
Good Mornings 4 sets of 5 (heavier than last week)

Session 2
Hang Clean + Push Press 50/3+2 60/3+2 70/2+2 80/2+2
Strict Press 50/5 60/3 70/2 80/2 85/1 90/1 95/1 test/1
DB Complex (3 sets of 6, go up each set)
DB Fly + Alt Arm Curls + Lateral Raises + Front Raises

Session 3
Bench Press 50/3 60/3 70/3 80/3 85/2 90/2×2 80/3
Deadlifts 50/3 60/3 70/3 80/3 85/2 90/2×2 80/3
Bent Over Rows – 4 sets of 6 (work to heavy)
Cable Tricep Extensions – 4 sets of 6 (work to heavier than last week)

Session 4
Back Squat (chains) 50/3 60/3 70/2 75/2×5
*Chains heavy enough to make difficult, but not to failure at 75%
Close Grip Bench (chains, 2 sec eccentric) 40/3 50/3 60/3 65/2×5
*Chains light enough to maintain speed up
Cable Lat Pulldown – 4 sets of 6 (work to heavy)

Session 5
Deficit Deadlift (2 sec pause bkn) 50/3 60/3 70/3 75/1×6
Bulgarian Split Squats – 4 sets of 6 (3 each leg, work to heavy DB)
Back Hypers – 3 sets of 10 (controlled)
Farmers Carry – 3 sets of 100M (fairly heavy DB)

0 Read More

Week of 3/19/18 – Powerlifting

Competition Cycle 2 of 2018, Week #1 of 4
(Prep for USAPL California State Championships – April 14th)

Daily Finisher:
1/3/5 – Weighted Situps + Russian Twists – 3 sets of 15+15 (w/ plate)
2/4 – Weighted Planks (3 x 45 sec – medium weight)

Session 1
Bench Press 55/3 65/5 75/3×2 85/2×3
Back Squat 55/3 65/3 75/3×2 85/2×2 80/2×3 (2 sec pause at bottom at 80%)
Bench Press (2 board, 2 sec pause) 50/3 60/3 70/3 80/3
Good Mornings 5 sets of 5 (work to heavy 5 last set)

Session 2
Hang Clean Pull + Hang Clean 50/3+2 60/3+2 65/3+2 70/2+2 75/2+2 80/2+1
Push Press 50/5 60/3 70/2 80/2 85/1 90/1 95/1 test/1
DB Complex (3 sets of 6, go up each set)
Dual Arm Curls + Upright Row + Bent Over Row + Arnold Presses + Lateral Raises + Dual Arm Hammer Curls

Session 3
Bench Press (chains) 45/3 55/3×8
*Chains light enough to be explosive and generate speed
Deficit Deadlifts (1″ deficit) 45/3 55/3×2 65/3×2 75/3×2 80/3×2
DB Fly – 4 sets of 8
Cable Tricep Extensions – 4 sets of 8 (superset with flys)

Session 4
DB Bench Press – Work to Max (sets of 6,5,4,3,2,1,1,1…)
Back Squat (3 sec eccentric) 50/3 60/3 70/3 80/2×5
Close Grip Bench (3 sec pause) 45/3 55/3 65/3 75/3×2
Cable Lat Pulldown – 4 sets of 8

Session 5
Deadlift (2 sec pause bkn) 50/3 60/3 70/3 80/2×5
Bulgarian Split Squats – 4 sets of 8 (4 each leg, work to heavy DB)
Batwings (3 sec hold at top) – 4 sets of 8 (light, want full ROM, thumbs into armpits)
Front Raises – 4 sets of 8 (use plate, superset with batwings)

0 Read More