POWERLIFTING WORKOUT

Week of 7/9/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 12)

Competition Week!

Session 1
Back Squat
50/5 60/5 70/4 75/3 x 2
Bench Press (pause)
50/5 60/5 70/4 75/3 80/3 85/3
Deadlift
50/5 60/5 70/4 75/2 80/2 85/1 90/1 95/1

Session 2
Back Squat
50/8 60/3 70/2 75/2 80/1 85/1 90/1 95/1 90/1
Bench Press (pause)
50/5 60/5 70/4 75/3 80/2 85/1 90/1 95/1
Bent Over Rows (barbell)
3 sets of 8 (light)

Session 3
Back Squat
50/8 60/3 65/3 67.5/2 x 2
Cable Lat Pulldowns
3 sets of 10 (light)

Session 4
Bench Press (pause)
50/5 60/4 70/2 80/2 85/2 90/2
Deficit Deadlift (stand on 45# bumper plate)
40/5 50/5 60/2 65/2

Session 5
Competition – Test Squat, Bench, Deadlift if not competing…

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Week of 7/2/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 11)

Session 1
Back Squat
50/5 60/5 70/4 75/3 x 4
Bench Press (pause on 1st rep of each set)
50/5 60/5 70/4 75/3 80/3 85/3 x 4
Deadlift
50/5 60/5 70/4 75/2 80/2 85/1 90/1 92.5/1 x 4

Session 2
Back Squat
50/8 60/3 65/3 67.5/2 x 5
RDL (% of front squat)
55/5 65/3 75/3 x 2
Bent Over Rows (barbell)
3 sets of 8 (heavy)

Session 3
Bench Press (pause)
50/5 60/5 70/4 75/2 80/2 85/1 90/1 x 6
Cable Lat Pulldowns
5 sets of 5 (heavy)
DB Complex: 3 rounds of 10 each (light)
Front Raise + Hammer Curls

Session 4
Back Squat
50/8 60/6 70/4 80/2 87.5/2 92.5/1 x 2 87.5/2 x 2
Deficit Deadlift (stand on 45# bumper plate)
40/10 50/5 60/4 70/2 75/1 x 4
Back Hypers (on GHD)
3 sets of 10, slow and controlled

Session 5
Bench (1 board, pause)
50/5 60/5 70/4 75/2 80/2 85/2 90/2 x 2
Cable Tricep Extensions
3 sets of 12 (fairly light but work up each set)

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Week of 6/25/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 10)

Session 1
Back Squat
50/8 60/6 70/4 75/3 80/3 82.5/3 x 4
Bench Press
50/8 60/6 70/4 75/3 80/3 82.5/3 x 4
Good Mornings (% of back squat)
40/5 50/5 60/5 70/4

Session 2
Deadlift
50/8 60/6 70/4 75/2 80/2 87.5/1 x 6
Back Squat
50/8 60/3 65/3 70/2 x 4
Bent Over Rows (barbell)
5 sets of 5 (work to heavier than last week)

Session 3
RDL (% of front squat)
50/5 60/5 70/5
Bench Press (1 board)
50/8 60/6 70/4 80/2 87.5/1 92.5/1 x 6
Cable Lat Pulldowns
4 sets of 8 (work to heavier than last week)

Session 4
Close Grip Bench (chains)
40/5 50/3 60/1 x 5
Back Hypers (on GHD)
3 sets of 10, slow and controlled
DB Complex: 3 rounds of 5 each (light weight)
Front Raise + Seated Incline Flys + Lateral Raise

Session 5
Back Squat
50/8 60/6 70/4 80/2 85/2 90/2 x 4
Deficit Deadlift (stand on 45# bumper plate)
40/10 50/5 60/4 70/3 77.5/1 x 6
Cable Tricep Extensions
5 sets of 5 (work up to something heavy but full ROM)

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Week of 6/18/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 9)

Note: Final 4 week cycle before Cal State!

Session 1
Back Squat
50/8 60/6 70/4 75/3 80/3 x 4
Bench Press
50/8 60/6 70/4 75/3 80/3 x 4
Good Mornings (% of back squat)
35/5 45/5 55/5 65/4

Session 2
Deadlift
50/8 60/6 70/4 75/2 80/1 85/1 x 8
Back Squat
50/8 50/3 60/3 68/2 x 5
Bent Over Rows (barbell)
5 sets of 5 (work to heavy set)

Session 3
RDL (% of front squat)
45/5 55/5 65/5
Bench Press (1 board)
50/8 60/6 70/4 80/2 90/1 x 8
Cable Lat Pulldowns
3 sets of 10 (start light but work up)

Session 4
Close Grip Bench (chains)
35/5 45/3 55/1 x 6
DB Complex: 3 rounds of 5 each (light weight)
Front Raise + Flys + Lateral Raise
Cable Tricep Extensions
5 sets of 5 (work up to something heavy but full ROM)

Session 5
Back Squat
50/8 60/6 70/4 80/3 90/1 x 3 82.5/2 x 3
Deficit Deadlift (stand on 45# bumper plate)
50/5 60/4 70/3 75/1 x 6
Tabata Situps (or V-Ups) + Tabata Ski Erg

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Week of 6/11/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 8)

Session 1
Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
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)

Session 2
Bench Press (2 sec pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 3
Bench (3 board)
85/3 90/3 95/2 100/2×2
Bent Over Rows (DBs)
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 + Flys + Lateral Raise

Session 3
Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
Bulgarian Split Squats (with DBs)
5 sets of 3 (each leg, work to something heavy)
Cable Lat Pulldowns
5 sets of 5 (work to realy heavy set, but maintaining good form)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

Session 4
Front Squat (3 sec eccentric)
50/5 60/5 70/4 74/3
Close Grip Bench
55/5 65/5 75/3 85/1×3
Seated Single Arm DB Strict Press
4 sets of 5 (each arm, work up in weight each set)
Cable Tricep Extensions
4 sets of 5 (each arm, work up to something heavy but full ROM)

Session 5
Deficit Deadlift (chains, 3 sec pause at mid shin – light enough to maintain speed)
40/5 50/5 55/3 60/3 65/1 x 10 (EMOTM)
RDL (% of front squat)
50/4 60/4 70/4
PL Conditioning:
50/35 Cal Assault Bike + 10 Strict Chinups + 500M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

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