Week of 11/20/17 – Powerlifting

Daily Finisher:
1/3/5 – GHD Situps (3 x 12) + Russian Twists on GHD (3 x 12)
2/4 – Back Extensions (3 x 10)

Session 1
Deadlift
50/10 60/8 70/5 75/3 80/2 85/2 90/1 94/1
Good Mornings
5 sets of 5 (light barbell)
Cable Tricep Extensions
5 sets of 5 (heavy weight)
Pullups + Ring Pushups
7,6,5,4,3 Reps (use weight if possible)

Session 2
Bench (pause)
45/6 55/4 65/3 75/2 85/2 90/2 94/1
Bench Overload
105/1 110/1 115/1 (5 second hold)
DB Bent Over Rows
5 sets of 5 (each arm, light to medium DB, focus on full ROM and control)

Session 3
F Sq (2 sec pause + chains)
45/5 55/3 65/2 x5
RDL (% of front squat)
60/5 70/5 80/5 x2
Chinups + Ring Rows
7,6,5,4,3 Reps
Cable Lat Pulldowns
4 sets of 6 (heavier than last week, controlled, 1 sec pause at bottom)

Session 4
Incline Press (pause)
50/6 60/4 70/3 x3
Bench (3 board)
75/3 85/3 90/3 95/3 100/3 105/2
DB Front + Lateral Raises
4 sets of 5 each (light DBs)

Session 5
Back Squat
45/6 55/4 65/3 75/2 80/1 85/1 90/1 93/1
Squat Overload
105/1 110/1 115/1 120/1 (walkout and 5 second hold)
GH Raises
3 sets of 7 (use box to assist if needed)
Farmers Carry
200M (AHAP, try to put down as few times as possible)

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