Week of 10/1/18 – Powerlifting

New Cycle: Offseason Strength / Volume Cycle, Week 1

Finisher:
After Each Session = Bar Roll Outs (3 x 8) or Half Jackknives (3 x 20)

Session 1
Bench Press
50/8 60/5 70/3 75/2 80/1 85/1 70/Max Reps
Complex: 2 sets of 10 (light)
DB Flys + DB Front Raises
Complex: 3 sets of 8 (medium)
Cable Lat Pulldowns + Cable Rows (seated)

Session 2
Back Squat
50/8 60/5 70/3 75/Max Reps
Complex: 3 sets
3 Wall Walks + 15 Deficit Pushups

Session 3
Deadlift
50/4 55/3 60/3 65/3 70/10
Complex: 3 sets of 8 reps
DB Arnold Presses (medium) + DB Shrugs (light enough for full ROM)

Session 4
CG Bench Press (pause)
50/5 60/5 65/3 70/2 75/1 x 10 (EMOTM)
Complex: 2 sets of 10 reps
Back Hypers + Bent Over Row (medium)

Session 5
Front Squat
40/5 50/2 60/3 70/2 75/2 80/1 85/1 90/1 … Work up to Daily Max
Deficit Deadlift (3 sec pause at below knee cap, 45# bumper)
40/5 45/3 50/3 55/2 x 4
Complex: 3 sets
5 Single Leg RDL (light to medium KB, each leg) + 20 Russian KB Swings (AHAP)

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