Week of 11/6/17 – Powerlifting

Daily Finisher:
#
1/3/5 – GHD Situps (3 x 10) + Russian Twists on GHD (3 x 10)
#2/4 – Back Extensions (3 x 8)

Session 1

Bench Press
55/10 60/5 70/4 80/3 88/2 x3
F. Squat (2 sec pause)
50/5 60/3 70/3 x4
Cable Lat Pulldowns
3 sets of 8 (work to medium weight, controlled, really squueze the lats)
Pullups + Ring Rows
5,4,3,2,1 Reps (use weight if possible)

Session 2

Deadlift
55/10 60/5 70/4 80/3 89/2×3
Barbell Complex
3 sets of 6 reps (perform unbroken if possible)
Upright Row + Snatch High Pull + Snatch Thruster + Good Morn + Bent Over Row
Farmers Carry
400M (AHAP KBs, set down as few times as possible)

Session 3

Box Squats
8 sets of 3 (light w/ medium-heavy chain – add a little weight this week)
Strict Press
50/6 60/4 70/2 74/2 78/2 x5
Cable Triceps Extension
3 sets of 8 (work to medium weight, 3 sec eccentric)

Session 4

Back Rack Lunges
5 sets of 5 each leg (work up to something moderately heavy)
Romanian Deadlifts
50/8 55/5 60/3×5 (% of front squat)
DB Complex
3 sets of 6 reps (perform unbroken if possible)
Hammer Curls + Front Raise + Pwr Clean + Push Press + Thruster + Upright Row + Rotational Curls

Session 5

Back Squat
50/5 60/3 70/3 75/3 80/3×5
Bench (3 Boards)
60/5 70/3 80/3 90/3 95/3
Bent Over Rows
3 sets of 8 (medium KB in each arm, 2 sec hold for each at top!)
GH Raises
3 sets of 5 (use box to assist if needed)

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