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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