Week of 12/11/17 – Powerlifting

NEW CYCLE: 8 Week Pre-Season “Conversion to Power” cycle with focus back to the traditional lifts, multiple times a week

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

Session 1
Back Squat
50/4 60/4×2 70/3×2 80/3×5
Bench Press
50/5 60/4 70/3×2 80/3×6
DB Flys
5 sets of 10 (light)

Session 2
Front Rack Lunges
5 sets of 5 (each leg, start light and work up to something moderately difficult)
RDL
40/8 50/5 60/5×2 (% of front squat)
Batwings
5 sets of 4 (light KB, be sure to use full ROM)
Face Pulls
3 sets of 20 (very light)

Session 3
Deadlift
50/5 60/4×2 70/3×2 80/2×5
Close Grip Bench
50/6 60/5 70/4 75/3 80/2 75/4 70/6 65/8
DL Liftoff (to below the knee cap, 2 sec pause)
50/4 60/4 70/4×3
Good Mornings
5 sets of 5 (moderate weight)

Session 4
Bench (chains)
30/5 40/4 50/3 60/3×4 (chains appropriate to maintain speed)
Front Squat
50/4 60/4×2 70/3×2 80/3×5
Cable Lat Pulldown
5 sets of 5 (work up to heavy 5)
Chinups
5,4,3,2,1 Reps (weighted if possible)

Session 5
Deficit Deadlift (stand on 45# bumpers)
50 8 60/2×4
DB Incline Bench
3 sets of 10 (light)
Rack DL (right above knee cap)
60/4 70/4×2 80/3×2 90/2×4
Seated Good Mornings
5 sets of 5 (light weight)

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