POWERLIFTING WORKOUT

Week of 1/14/19 – Powerlifting

New Cycle: 12 Week Pre-Season Conversion to Strength Cycle

Session 1
Front Squat
50/5 60/5 70/4 75/4 80/2 85/1 90/1 95/1 test/1
Cable Tricep Presses
4 sets of 10 (medium weight)
Dips
4 sets of 10 (weighted if needed)

Session 2
Back Squat (2 sec pause)
50/5 60/5 65/5 70/5 x 2
Incline Bench Press
50/5 60/5 70/4 75/4 80/6 x 2
Alt Leg DB Box Step Ups
4 sets of 10 (start with light DBs, go up each set)

Session 3
Deadlift
50/5 60/5 70/4 74/4 78/5 x 3
Close Grip Bench
50/5 60/5 70/4 74/4 78/5 x 3
Weighted Sit-up + Russian Twists
5 sets of 10 (medium weigh plate or medball)

Session 4
RDLs (% of deadlift)
50/6 60/6 70/6 x 3
Strict Press
50/5 55/3 60/3 65/3 70/5 x 3
GH Raises
4 sets of 8 (assisted if needed)
Cable Lat Pulldown
5 sets of 8 (work up each set)

Session 5
Floor Press (2 sec pause at bottom)
50/5 60/3 65/3 70/3 x 5
Bent Over Row
5 sets of 8 (work up each set)
Seated Arnold Press
4 sets of 5 (light)

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Week of 12/17/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 9

Session 1
Front Squat
50/5 60/5 70/4 75/4 80/6 x 2
Bench Press
50/5 60/5 70/4 75/4 80/6 x 2
Pullups
3 sets of 10 (weighted if needed)

Session 2
Deadlift
50/5 60/3 70/2 75/2 80/2 85/1 x 9
Bent Over Rows
5 sets of 5 (work to very heavy)
Cable Tricep Presses
3 sets of 10 (medium weight)

Session 3
Back Squat
50/5 60/5 70/4 77.5/4 82.5/4 x 4
DB Bench Press
Sets of 8,6,4,3,3 … Work to heavy triple
Bulgarian Split Squats
4 sets of 5 (each leg, work up in weight each set)

Session 4
RDLs (% of deadlift)
50/5 60/5 70/4 x 4
Push Press
50/3 60/3 70/3 75/2 x 4
Cable Lat Pulldown
5 sets of 8 (work up each set)

Session 5
Bench Press (2 board)
50/5 60/3 70/3 80/3 85/3 x 3
Good Mornings (% of back squat max)
30/5 40/5 50/5 55/5 x 2
EZ Bar Curls
4 sets of 8 (3 sec eccentric, light to medium weight)
Ab Bar Rollouts
3 sets of 10 (assist at knees if needed)

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Week of 12/10/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 8

Session 1
Front Squat
50/5 60/5 70/4 77.5/6 x 4
Bench Press
50/5 60/5 70/4 77.5/6 x 4
Chinups
5 sets of 5 (weighted if needed)

Session 2
Deadlift
50/5 60/3 65/2 72.5/2 77.5/2 82.5/1 x 10
Pendlay Rows
3 sets of 10 (light to medium barbell)
JM Presses
3 sets of 10 (light to medium barbell)

Session 3
Back Squat
50/5 60/5 65/3 70/3 x 6 (Every 90 seconds)
Incline Bench Press
50/5 60/3 65/2 72.5/2 77.5/2 82.5/2 … Work to Daily Max Double
Alt Leg Weighted Box Step Ups (20″)
4 sets of 10 (work up in weight each set)

Session 4
RDLs (% of deadlift)
50/5 60/5 65/5 x 4
Push Press
50/3 60/3 70/3 x 5
Cable Lat Pulldown
4 sets of 10 (light, 1 sec pause at bottom each rep)

Session 5
DB Bench Press
50/5 60/3 70/3 80/Max Reps
Good Mornings (% of back squat max)
30/5 40/5 50/5 x 3
Alt Arm Hammer Curls
4 sets of 10 (start light, go up – but only with control)
Weighted Planks
3 sets of 40 sec (AHAP)

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Week of 12/3/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 7

Session 1
Front Squat
50/5 60/5 70/4 80/3 x 4
Bench Press
50/5 60/5 70/4 80/3 x 4
Pullups
5 sets of 5 (weighted if needed)

Session 2
Deadlift (Deficit, 3″)
50/5 60/3 65/1 x 12 (EMOTM)
DB Bent Over Rows
4 sets of 5 (each arm, work to heavy)
JM Presses
4 sets of 6 (work to heavier than last week)

Session 3
Back Squat (3 sec pause)
50/5 60/5 65/3 70/2 x 5
Incline DB Bench Press
Work to Daily Max Triple (sets of 8,6,4,3,3….)
Alt Leg Weighted Lunges
4 sets of 10 (heavier than last week)

Session 4
RDLs (% of deadlift)
50/4 60/4 70/3 x 4
Strict Press
50/5 60/5 70/5 x 5
Cable Lat Pulldown
6 sets of 5 (work to heavier than last week)

Session 5
Bench Press
50/5 60/3 70/3 80/Max Reps
Bottom Up Back Squats
50/5 60/4 70/3 75/3 x 3
Weighted Planks
3 sets of 30 sec (AHAP)

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Week of 11/26/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 6

Session 1
Front Squat
50/5 60/5 70/4 75/4 x 5
Bench Press (pause)
50/5 60/5 70/4 75/4 x 5
Chinups
5 sets of 5 (weighted if needed)

Session 2
Deadlift
50/5 60/3 70/3 75/1 x 13
Pendlay Rows
4 sets of 5 (work to heavy set)
JM Presses
4 sets of 8 (start light)

Session 3
Back Squat (3 sec eccentric)
50/5 60/5 65/3 x 6
Incline Bench Press
50/5 60/5 65/3 x 6
Alt Leg Weighted Lunges
5 sets of 8 (heavier than last week)
Weighted Situps
4 sets of 10

Session 4
RDLs (% of deadlift)
50/4 60/4 x 4
Strict Press
50/5 60/3 70/3 76/2 82/1 86/1 90/1 94/1 … Work to Daily Max
Cable Lat Pulldown
5 sets of 6 (work to heavier than last week)

Session 5
DB Bench Press
50/5 60/3 70/3 76/2 82/1 86/1 90/1 94/1 … Work to Daily Max
Bottom Up Back Squats
50/5 60/4 70/4 x 4
Manmakers
5 sets of 5 (start light, work up each set)

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