POWERLIFTING WORKOUT

Week of 12/11/17 – Powerlifting

NEW CYCLE: 8 Week Pre-Season “Conversion to Power” cycle with focus back to the traditional lifts, multiple times a week

Daily Finisher:
Hollow Rocks (20 x 2) + Russian Twists w/ Light Plate (20 x 2)

Session 1
Back Squat
50/4 60/4×2 70/3×2 80/3×5
Bench Press
50/5 60/4 70/3×2 80/3×6
DB Flys
5 sets of 10 (light)

Session 2
Front Rack Lunges
5 sets of 5 (each leg, start light and work up to something moderately difficult)
RDL
40/8 50/5 60/5×2 (% of front squat)
Batwings
5 sets of 4 (light KB, be sure to use full ROM)
Face Pulls
3 sets of 20 (very light)

Session 3
Deadlift
50/5 60/4×2 70/3×2 80/2×5
Close Grip Bench
50/6 60/5 70/4 75/3 80/2 75/4 70/6 65/8
DL Liftoff (to below the knee cap, 2 sec pause)
50/4 60/4 70/4×3
Good Mornings
5 sets of 5 (moderate weight)

Session 4
Bench (chains)
30/5 40/4 50/3 60/3×4 (chains appropriate to maintain speed)
Front Squat
50/4 60/4×2 70/3×2 80/3×5
Cable Lat Pulldown
5 sets of 5 (work up to heavy 5)
Chinups
5,4,3,2,1 Reps (weighted if possible)

Session 5
Deficit Deadlift (stand on 45# bumpers)
50 8 60/2×4
DB Incline Bench
3 sets of 10 (light)
Rack DL (right above knee cap)
60/4 70/4×2 80/3×2 90/2×4
Seated Good Mornings
5 sets of 5 (light weight)

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Week of 12/4/17 – Powerlifting

TEST WEEK, Last week of this volume cycle!

Daily Finisher:
1/3/5 – V-Ups (3 x 25) + Reverse Situps (3 x 10)
2/4 – Back Extensions (3 x 10)

Session 1
Rack Deadlift (below kneecap – can go from blocks or rack)
50/10 60/8 70/5 80/3 85/2 90/2 95/1 100/1
Good Mornings
3 sets of 10 (30%-ish of back squat)
Cable Lat Pulldowns
3 sets of 10 (medium-ish weight)

Session 2
Incline Bench
45/6 55/4 65/3 75/2 85/2 90/1 95/1 100/1 test/1
Incline DB Flys
3 sets of 8
Bent Over Rows
10 sets of 3 (barbell, go up each set to something heavy)
Strict Pullups
Either go for max set of strict or max weighted pullup

Session 3
Bottom Up Back Squat
45/5 55/5 65/5 75/3 80/3
Barbell Dynamic Shrugs
3 sets of 10 (start light, but go up each set)
Snatch Grip RDL
40/5 50/5 60/5×2 (% of front squat max)
Strict Ring Rows
Either go for max set of strict or max weighted pullup

Session 4
Close Grip Bench
45/6 55/4 65/3 75/2 85/2 90/1 Work to Daily Max
Bench Press (3 board)
90/3 95/3 100/3×2
DB Complex – 3 sets of 10 each (light DBs)
Upright Row + Shrugs + Lateral Raises + Hammer Curls + Front Raises

Session 5
Front Squat
55/8 65/5 75/3 80/2 85/1 90/1 95/1 test/1
Bulgarian Split Squats
3 sets of 10 (each leg, light dumbbells – volume work)
GH Raises
3 sets of 9 (use box to assist if needed)
Farmers Carry
200M (AHAP, try to put down as few times as possible)

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Week of 11/20/17 – Powerlifting

Daily Finisher:
1/3/5 – GHD Situps (3 x 12) + Russian Twists on GHD (3 x 12)
2/4 – Back Extensions (3 x 10)

Session 1
Deadlift
50/10 60/8 70/5 75/3 80/2 85/2 90/1 94/1
Good Mornings
5 sets of 5 (light barbell)
Cable Tricep Extensions
5 sets of 5 (heavy weight)
Pullups + Ring Pushups
7,6,5,4,3 Reps (use weight if possible)

Session 2
Bench (pause)
45/6 55/4 65/3 75/2 85/2 90/2 94/1
Bench Overload
105/1 110/1 115/1 (5 second hold)
DB Bent Over Rows
5 sets of 5 (each arm, light to medium DB, focus on full ROM and control)

Session 3
F Sq (2 sec pause + chains)
45/5 55/3 65/2 x5
RDL (% of front squat)
60/5 70/5 80/5 x2
Chinups + Ring Rows
7,6,5,4,3 Reps
Cable Lat Pulldowns
4 sets of 6 (heavier than last week, controlled, 1 sec pause at bottom)

Session 4
Incline Press (pause)
50/6 60/4 70/3 x3
Bench (3 board)
75/3 85/3 90/3 95/3 100/3 105/2
DB Front + Lateral Raises
4 sets of 5 each (light DBs)

Session 5
Back Squat
45/6 55/4 65/3 75/2 80/1 85/1 90/1 93/1
Squat Overload
105/1 110/1 115/1 120/1 (walkout and 5 second hold)
GH Raises
3 sets of 7 (use box to assist if needed)
Farmers Carry
200M (AHAP, try to put down as few times as possible)

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Week of 11/13/17 – Powerlifting

Daily Finisher:
1/3/5 – Max Weight Weighted Plank (30 sec) + Russian Twists (3 x 20, light)
2/4 – Med Ball Millers (3 sets of 8)

Session 1
Bench Press
55/10 60/5 70/4 75/3 79/2 x5
F. Squat (2 sec pause)
60/5 70/3 80/2 x4
Cable Lat Pulldowns
4 sets of 7 (heavier than last week, controlled, really squueze the lats)
Pullups + Ring Pushups
6,5,4,3,2 Reps (use weight if possible)

Session 2
Deadlift
55/10 60/5 70/4 75/3 81/5 x5
Barbell Complex
3 sets of 6 reps (perform unbroken if possible)
Curls + Upright Row + Snatch Pull (hip) + Bent Over Row + BN Press + Good Morning + Thruster + Quarter Squat Jumps + RDL
Chinups + Ring Rows
6,5,4,3,2 Reps

Session 3
Box Squats
8 sets of 2 (light w/ medium-heavy chain – little heavier than last week)
Strict Press
60/6 70/4 80/2 85/2 88/2 x3
Cable Tricep Extension
3 sets of 12 (work to medium weight, controlled and full extension)

Session 4
Bulgarian Split Squats
5 sets of 4 each leg (with DB, work up to something moderately heavy)
Snatch Grip Romanian Deadlifts
30/8 40/5 50/3×5 (% of front squat)
DB Complex
3 sets of 6 reps (perform unbroken if possible)
Upright Row + Alt Leg Lunges (each leg) + Thruster + Hammer Curls + Box Step Ups (20″) + Clean & Jerks + Lunge Walk (each leg)

Session 5
Back Squat
50/5 60/3 70/3 75/3 80/4 x5
Bench (2 Boards)
60/5 70/3 80/3 90/3
GH Raises
3 sets of 6 (use box to assist if needed)
Farmers Carry
3 sets x 20M (AHAP)

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Week of 11/6/17 – Powerlifting

Daily Finisher:
#
1/3/5 – GHD Situps (3 x 10) + Russian Twists on GHD (3 x 10)
#2/4 – Back Extensions (3 x 8)

Session 1

Bench Press
55/10 60/5 70/4 80/3 88/2 x3
F. Squat (2 sec pause)
50/5 60/3 70/3 x4
Cable Lat Pulldowns
3 sets of 8 (work to medium weight, controlled, really squueze the lats)
Pullups + Ring Rows
5,4,3,2,1 Reps (use weight if possible)

Session 2

Deadlift
55/10 60/5 70/4 80/3 89/2×3
Barbell Complex
3 sets of 6 reps (perform unbroken if possible)
Upright Row + Snatch High Pull + Snatch Thruster + Good Morn + Bent Over Row
Farmers Carry
400M (AHAP KBs, set down as few times as possible)

Session 3

Box Squats
8 sets of 3 (light w/ medium-heavy chain – add a little weight this week)
Strict Press
50/6 60/4 70/2 74/2 78/2 x5
Cable Triceps Extension
3 sets of 8 (work to medium weight, 3 sec eccentric)

Session 4

Back Rack Lunges
5 sets of 5 each leg (work up to something moderately heavy)
Romanian Deadlifts
50/8 55/5 60/3×5 (% of front squat)
DB Complex
3 sets of 6 reps (perform unbroken if possible)
Hammer Curls + Front Raise + Pwr Clean + Push Press + Thruster + Upright Row + Rotational Curls

Session 5

Back Squat
50/5 60/3 70/3 75/3 80/3×5
Bench (3 Boards)
60/5 70/3 80/3 90/3 95/3
Bent Over Rows
3 sets of 8 (medium KB in each arm, 2 sec hold for each at top!)
GH Raises
3 sets of 5 (use box to assist if needed)

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