Week of 1/1/18 – Powerlifting

Week 4 – Offseason Cycle

Daily Finisher:
Session 1/3/5 – V-Ups (2 x 30) + Reverse Situps (3 x 10)
Session 2/4 – Back Extensions (3 x 10)

Session 1
Back Squat
50/4 60/4×2 70/3×2 80/3×2 85/2×2
Bench Press
50/5 60/4 70/3×2 80/3×2 85/2×2
DB Flys
5 sets of 8 (little heavier than last time)
Bent Over Rows
3 sets of 8

Session 2
Deficit DL (Chains – appropriate to maintain good speed throughout pull)
50 5 55 4 60 2×4
Incline Bench
50 5 60 5 70 5 75 4 x4
Deadlift
50 4 60 4 70 3 80 3×3 85 2×3
Cable Lat Pulldowns
4 sets of 8 (increase weight each est)

Session 3
Bottom Up Back Squat
45 5 55 5 65 5 75 3 80 3 85 2
Barbell Dynamic Shrugs
5 sets of 8 (start light, but work to something heavy)
RDL
50 5 60 5 70 5 x2 (% of front squat max)
Good Mornings
5 sets of 5 (heavier than last time)

Session 4
DB Bench Press
Work to Daily Max Double (sets of 8,6,4,2,2,2…)
Floor Press
50 6 60 5 70 4 80 4 85 2×3
Front Squat (chains)
40 4 45 4 50 3 55 3 60 2×10 (Every 90 sec)
DB Complex (4 sets of 6 each, light DBs)
Upright Row + Arnold Presses + Lateral Raises + Hammer Curls + Front Raises

Session 5
Hip Belt Squats
4 sets of 5 (work to heavier than last time)
Bulgarian Split Squats
8 sets of 3 (each leg, start light but work up to something heavy)
Chinups
8,7,6,5,4 Reps (weighted if possible)
GH Raises
3 sets of 5 (use box to assist if needed)

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