POWERLIFTING WORKOUT

Week of 6/19/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 7)

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
#1/3/5: 2×20 Russian Twists w/ Plate on GHD, 2×30 sec Plank Hold (AHAP)
#2/4: Accumulate 50 Hollow Rocks (break up however)

#1

Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
105%, 115%, 120%
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)

#2

Bench Press (pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 120%
Bent Over Rows (Ds)
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 + Tricep Kickbacks + Lateral Raise

#3

Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bent Over Rows (barbell)
6 sets of 4 (each arm, work up to heavy set)
Upright Row (barbell)
3 sets of 10 (relatively light)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

#4

Front Squat (3 sec eccentric, + 3 sec pause)
50/5 60/5 70/4 74/3 78/3
Close Grip Speed Bench (chains, 3 sec eccentric with pause, light enough to have speed through press)
30/5 40/3 50/2×8 (EMOTM)
Bulgarian Split Squats (with DBs)
6 sets of 3 (each leg, work to something heavy)

#5

Power Clean + Push Press (base of PP max)
50/6 60/3 70/3 75/3 80/3 85/2×2
RDL (% of front squat)
40/5 50/5 60/5 70/5
PL Conditioning:
0.5 Mile Assault Bike + 10 Strict Chinups + 1000M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

0 Read More

Week of 6/12/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 6)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
1/3/5:  3 sets – 20 sec Hanging L-Sits + 20 Hollow Rocks
2/4: 2 sets of 8 Med Ball Millers (with partner if available)

#1

1 1/4 Deadlift (1 sec pause at below knee cap for 1/4)
50/5 60/5 70/4 80/2 83/2 86/1
Incline Bench Press
40/10 50/5 60/5 70/3 80/2 85/1 … Work to Daily Max, then one set: Daily Max minus 30%/Max Reps
Good Mornings
Work up to 3 sets of 4 (40-50% of back squat if able – should be heavy)

#2

Front Squat
50/5 60/5 70/4 80/2 83/2 86/1 90/1 94/1 … Work to Daily Max (only 1 miss allowed), then Daily Max – 30%/Max Reps
Incline Bent Over Rows (landmine)
5 sets of 5 (work up each set to something heavy)
Dynamic Barbell Shrugs
5 sets of 5 (work up each set to something heavy)
DB Complex – 3 sets, 5 reps each (light!, go up in weight each set if possible, try to perform unbroken)
Dual Arm Curls, Upright Row, Bent Over Row, Lateral Raises, Strict Press, Thrusters, Front Raises, Hammer Curls

#3

1 1/4 Bench Press (1 sec pause at sticking point)
40/10 50/5 60/5 70/3 80/2 85/1 … 60/Max Reps (no 1/4, just regular)
Speed Deadlifts (chains, fast as possible up, 5 second eccentric)
45/3 55/3 65/1×6  (1 min rest in between)
Push/Pull Complex – 9,8,7,6,5 Reps (perform weighted if possible)
Pullups + Ring Dips + Ring Rows

#4

Speed Squats (chains, as fast as possible up, 3 second eccentric)
30/3 40/3 50/2×6 (90 sec rest in between)
RDL (% of front squat max)
50/5 60/4 70/4 80/4
Conditioning Complex – 5 Rounds of:
10 Cal Row + 10 Cal Assault Bike + 10 Cal Ski Erg

#5

Power Clean
50/4 60/3 70/3 75/3 80/2 84/2 88/1 … Work to Daily Max
Strict Press
50/4 60/3 70/3 75/3 80/2 84/2 88/1 … Work to Daily Max then one set: Daily Max – 30%/Max Reps
GH Raises – 3 sets of 8 (use box to assist if needed)
Sprint/Power Complex:
Prowler Push – 3 x 50′ then immediate sprint 50′ (heavy as possible)
Sled Drag – 3 x 50′ then immediate sprint 50′ (heavy as possible)

0 Read More

Week of 6/5/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 5)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
Your Choice, but do not skip :p

#1
Close Grip Bench Press
40/10 50/5 60/5 70/3 80/2 85/1 … Work to Daily Max, then one set Max – 25%/Max Reps
Front Squat (2 sec pause)
40/3 50/3 60/2 70/2 75/1 80/1 84/1 88/1
Good Mornings
4 sets of 5 (start at 35% of max back squat, go up each set if possible)
DB Complex: 2 sets, 6 reps each (go up in weight each set if possible, try to perform unbroken)
Upright Row, Alt Arm Snatches, Thrusters, Bent Over Row, Alt Arm Snatch

#2
Rack Deadlift (1″ below knee cap)
40/10 50/5 60/5 70/3 80/3 … Work to 3RM
Romanian Deadlifts (% of front squat max)
40/8 50/8 60/8 65/8
BB Complex: 2 sets, 6 reps each (go up in weight each set if possible, try to perform unbroken)
Upright Row + Hip Snatch + Snatch Thruster + Overhead Walking Lunges + Bent Over Row

#3
Clean Pull + Clean
55/5 60/4 65/4 70/4 75/4
Push Press
55/5 60/3 65/3 70/3 75/3 80/3 … Work to Daily 3RM
Bulgarian Split Squats
3 sets of 8 (each leg, fairly light DBs – work up a little each set)
Pull/Push Complex: 3 sets
10 Cal Row Sprint + 10 Cal Ski Erg Sprint + 5 Weighted Pullups + 5 Weighted Chinups

#4
Speed Deficit Deadlift (45# Bumper, Chains, Complete set every 45 sec)
30/5 40/3 50/1×10 (use chains appropriate to maintain speed in ascent)
Floor Press
55/5 65/5 70/4 75/3 80/3×3
Grip Complex: 3 sets
80M Farmers Walk (AHAP) + 10 DB Hammer Curls (medium) + 10 Dynamic Barbell Shrugs (medium to heavy)

#5
Speed Squats (3 sec decent, Chains, EMOTM)
30/5 40/2×10 (use chains appropriate to maintain speed in ascent)
Speed Bench (Pause, Chains, EMOTM)
35/5 45/2×10 (use chains appropriate to maintain speed in ascent)
GH Raises – 5 sets of 5 (use box to assist if needed)
Sprint Complex: 3 sets (sprint on each)
100′ Prowler Push (light) + 100′ Sled Drag (light) + 15 Cal Assault Bike Sprint

0 Read More

Week of 5/30/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 4)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
#1 & #5 = 2 sets of 25 Jackknives + 25 Russian Twists (medium weight KB)
#2 – #4 = 2 sets of 20 GHD Situps

#1
Front Rack Lunges
3 sets of 8 (lighter barbell)
Bench Press
40/10 50/5 60/5 67/10×3
Romanian Deadlifts
3 sets of 8 (about 45% of front squat, lower weight for form if needed)
Complex: 2 sets of 12 reps (superset)
DB Strict Press + Landmine Wide Grip Rows + DB Front Raises (light)

#2
Back Squat
40/10 50/5 60/5 67/10×3
Deadlifts (chains – use only an amount you can still move fast on)
40/10 50/5 60/5 67/3×10
Complex: 2 sets of 12 (superset)
Ski Erg Sprint (cals) + Landmine Wide Grip Shrugs (behind back) + Chinups (weighted if possible)

#3
DB Bench
Work to Daily Max, start light with sets of 10,7,5,3,2,2,1,1…
Speed Close Grip Bench (Chains)
30/5 40/5 50/2×10 (3 sec eccentric, speed up – exactly 1 min rest between sets)
Bottom Up Front Squat
30/10 40/5 50/5 57/7×3
Complex: 3 sets
20 sec Ring Support Holds, 15 Ring Dips, 20 Ring Rows (as horizontal as you can)

#4
Hang Power Clean
55/5 60/3 65/3 70/3 75/3 80/2 85/2
Power Jerk
55/5 65/5 75/5×3
Complex: 5 sets of 3 Manmakers (work up in weight each set)

#5
Speed Squats (Chains)
30/5 40/3 50/1×15 speed up – if too light, add more chains and/or bands)
Bottom Up Bench Press (about an inch off the chest)
30/10 40/5 50/5 57/7×3
GH Raises – 3 sets of 10 (use box to assist if needed)
Complex: 1 set of…
200M Prowler Push (medium-heavy weight)
200M Sled Drag (medium-heavy weight)

0 Read More

Week of 5/22/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 3)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
#1 & #5 = 2 sets of 8 Med Ball Millers
#2 – #4 = 2 sets of 60 sec Weighted Plank (AHAP)

#1
Bulgarian Split Squats
3 sets of 10 (light to medium DB’s, go up a little each set if possible)
Bench Press (pause 1st rep of each set)
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Romanian Deadlifts
3 sets of 10 (about 40% of front squat, lower weight for form if needed)
Complex: 2 sets of 12 reps (superset)
DB Lateral Raises (light) + Barbell Curls (light) + Barbell Bent Over Rows (light) + Cal Ski Erg

#2
Back Squat
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Deficit Deadlifts
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Complex: 2 sets of 12 (superset)
DB Seated Strict Press (light) + Strict Pullups (lightly weighted if possible) + DB Shrugs (heavy)

#3
Incline DB Bench
Work to Daily Max, start light with sets of 10,7,5,3,2,2,1,1…
Speed Bench (Chains)
30/5 40/5 50/2×10 (3 sec eccentric, speed up – exactly 1 min rest between sets)
Front Squat
50/10 65/5 70/5 75/5×3
Complex: 3 sets
10 DB Upright Row (medium) + 10 Incline Seated DB Flys (light) + 80M Farmers Carry (heavy AF)

#4
Clean Pull + Power Clean (pause below knee each rep)
55/5 60/3 65/3 70/3 75/3
Push Press
55/5 65/5 75/5×3
Complex: 2 sets of 10 reps (superset)
Strict Chinup + Arm Only Row (Cals) + American KB Swings (AHAP) + Static Bar Dips (weighted if possible)

#5
1 1/4 Speed Squats (Chains)
30/5 35/3 40/1×15 (3 sec eccentric, speed up – EMOTM, if too light, add more chains and/or bands)
Floor Press
40/10 50/5 60/5 … Up to 3RM (at least 2 sec eccentric – be safe!)
GH Raises – 3 sets of 9 (use box to assist if needed)
Complex: 3 sets of…
50′ Prowler Push -> 50′ sprint (heavy)
50′ Sled Drag -> 50′ sprint (heavy)

0 Read More