Week of 10/30/17 – Powerlifting

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

Session 1
Bench Press
55/10 65/5 72/4 78/3 82/5×5
JM Presses
3 sets of 8 (light)
Bent Over Rows
5 sets of 5 (work up to fairly heavy barbell)
EZ Bar Curls
3 sets of 8 (start light, go up – strict!)

Session 2
Back Squat
50/8 60/5 65/4 70/3 75/3 80/5×5
Good Mornings
Work to heavy set of 3 (5 sets, 10,8,6,4,3)
Russian KB Swings + KB OH Alt Leg Lunges
4 sets of 8 each (work up to something pretty heavy)
Pullups
Work on a max set of pull-ups (if unable, use band that will allow 6-8 reps)

Session 3
Push Press
50/6 60/4 70/3 75/2 80/2 85/1 90/1 95/1 test/1
RDL (% of max front squat)
50/8 60/5 70/5×3
DB Complex (3 sets of 6 each, go up each set if able)
Upright Row, Dual Arm Hammer Curl, Front Raise, Lateral Raise, DB Flys
Ring Dips
Work on a max set of ring dips(if unable, use band that will allow 6-8 reps)

Session 4
Front Squat
50/7 60/5 70/3 80/2 85/1 90/1 95/1 test/1
Close Grip Speed Bench (chains, 3 sec eccentric)
40/3 50/2 50/2 x 10 (every 90 sec, use chain that is challenging but allows for speed in press)
Cable Lat Pulldown
3 sets of 10 (medium-ish weight)

Session 5
Deficit Deadlift
50/10 60/5 70/5 75/5×5
Bulgarian Split Squats
6 sets of 4 (on each leg, use KB or DB in each arm , start medium weight – work up to heavy)
PL Conditioning
5 Rounds – 30 sec on, 30 sec rest
Max Cal Row, Max Cal Ass Bike, Max Pushups, Max Wallballs (20/14#)

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