POWERLIFTING WORKOUT

Week of 9/10/18 – Powerlifting

Deload Week, Post-Competition

Finisher:
None

Session 1
Bench Press
50/8 60/5 70/Max Reps
Deficit Deadlift
50/4 60/3 70/1 x 10 (EMOTM)
Complex: 2 sets
10 Barbell Bent Over Row (light) + 10 Good Mornings (light)

Session 2
Back Squat
50/8 60/5 70/Max Reps
Complex: 3 sets
10 Cable Lat Pull Downs + 10 EZ Bar Curls (light)

Session 3
Strict Press
Work to Daily Max
RDL (% of front squat max)
30/8 40/8 50/8

Session 4
Front Squat (3 sec pause)
40/4 50/3 60/2 x 10 (EMOTM)
Floor Press
40/4 50/3 60/3×3
Back Hypers – 3 sets of 10 (slow and controlled)

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Week of 9/3/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 5 of 5) – Meet Week!

Finisher:
None

Session 1
Bench Press (pause)
50/8 60/5 70/3 76/2 82/1 86/1
Deadlift
50/4 60/3 70/3 75/1 80/1×2
Complex: 2 sets
10 Barbell Bent Over Row (light)

Session 2
Back Squat
50/8 60/5 70/3 76/2 82/1 86/1
Cable Lat Pull Downs – 3 sets of 10 (light)

Session 3
RDL (% of front squat max)
40/4 50/4 60/4

Session 4
Close Grip Bench Press (pause)
40/4 50/3 60/3×3
Back Hypers – 3 sets of 10 (slow and controlled)

Competition Day

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Week of 8/27/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 4 of 5)

Finisher:
None

Session 1
Bench Press (pause)
50/8 60/5 70/3 76/3 82/1 86/1 91/1 96/1 100/1×2
Good Mornings (% of back squat)
40/5 50/5 60/5
Complex: 3 sets
10 Barbell Bent Over Row (heavy)

Session 2
Back Squat
50/8 60/5 70/3 76/3 82/1 86/1 91/1 96/1×2
RDL (% of front squat max)
40/5 50/5 60/5
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Close Grip Bench Press
45/8 55/4 65/3 75/3×3
Cable Lat Pull Downs – 5 sets of 6 (heavier than last week)

Session 4
Deadlift
50/4 60/3 70/3 80/2×2
Rack DL (right above knee cap)
80/2 90/2 95/2 100/1×2
Back Squat (pause 3 sec)
40/5 50/3 60/4×3
Cable Tricep Extensions – 3 sets of 8 (heavier than last week)

Session 5
Squat Overloads (unrack, hold 5 sec, rerack)
80/1 90/1 100/1 110/1 115/1
Bench (3 sec pause)
45/5 55/3 65/3×3
Bench Overloads (unrack, hold 5 sec, rerack)
80/1 90/1 100/1 110/1 115/1

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Week of 8/20/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 3 of 5)

Finisher:
After Session 1,3,5 = Hanging Knee Raises (3 sets of 20) or Med Ball Millers (3 sets of 8)

Session 1
Bench Press (pause on 1st rep each set)
50/8 60/5 70/3 76/3 80/3×2
Good Mornings (% of back squat)
30/8 40/8 50/8
Complex: 3 sets
8 DB Flys (light) + 5 Barbell Bent Over Row (heavy)

Session 2
Back Squat
50/8 60/5 70/3 80/3 85/3×3
RDL (% of front squat max)
30/8 40/8 50/8
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Bench Press
50/5 60/5 70/3 80/2 85/2 90/1 95/1×3
Back Squat (chains, 2 sec pause)
45/5 55/3 65/1 x 5
Cable Lat Pull Downs – 4 sets of 7 (heavier than last week)

Session 4
Deadlift
50/4 60/3 70/3 80/2 85/2 90/2×3
Cable Tricep Extensions – 3 sets of 12 (heavier than last week)

Session 5
Squat Overloads (unrack, hold 5 sec, rerack
80/1 90/1 100/1 110/1 115/1
Close Grip Bench (chains, 3 sec pause)
45/5 55/3 65/1 x 6
Complex: 3 sets
15 Russian KB Swings (AHAP) + 10 Cal Ass Bike Sprint

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Week of 8/13/18 – Powerlifting

New Cycle: Comp Prep Cycle, Fortius Lift and Labor Open (Week 3 of 5)

Finisher:
After Session 1,3,5 = Bar Rollouts (4 sets of 8) or Weighted Planks (3 sets x 30 sec AHAP)

Session 1
Bench Press (1 board)
50/8 60/5 70/3 76/3 80/3 84/3×2
Good Mornings (% of back squat)
35/6 45/6 55/6
Complex: 3 sets
8 DB Flys (light) + 5 DB Bent Over Row (heavy, each arm)

Session 2
Back Squat
50/8 60/5 70/3 80/3 83/3 86/3×2
RDL (% of front squat max)
60/5 70/3 80/3 85/3
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Bench Press
50/5 60/5 70/3 80/2 85/2 90/2 95/2
Bottom Up Back Squat
50/5 60/3 65/3 x 4
Cable Lat Pull Downs (heavy) – 4 sets of 8

Session 4
Deadlift
50/4 60/3 70/3 80/3 90/3×2
Cable Tricep Extensions (medium) – 3 sets of 15

Session 5
Back Squat (chains, 3 sec pause)
40/5 50/3 60/1 x 5
Close Grip Bench (chains, 3 sec pause)
40/5 50/3 60/1 x 6
Complex: 3 sets of 15 reps
Russian KB Swings (AHAP) + Goblet Lunges

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