Week of 12/18/17 – Powerlifting

Week 2, Offseason Cycle

Daily Finisher: Weighted Planks (2 x 30s, AHAP) + Med Ball Millers (2 x 8)

Session 1
Bench Press
50 5 60 4 70 3×2 80 3×3 80 2×3
Squat
50 4 60 4 70 3×2 80 3×5
Close Grip Bench
55 4 65 4×2 75 4×4
Incline DB Flys
5 sets of 8 (little heavier than last week)

Session 2
Bulgarian Split Squats
5 sets of 4 (each leg, work up to fairly heavy KBs)
Deficit Deadlift (chains)
50 3 60 2 65 2×4 (chains appropriate to maintain speed)
DB Bench Press
Work to Max Single (Sets of 8,6,4,3,2,1,1…)
Deadlifts
50 3 60 5 70 3×2 80 3×3

Session 3
Squat (chains)
50 5 60 4 70 2×4 (chains appropriate to maintain speed)
Bench Press (pause)
55 5 65 4 75 3×3
Squat
50 4 60 4 70 3 80 3×3
Good Mornings
5 sets of 5 (little heavier than last week)

Session 4
Bottom Up Front Squats
40 5 50 4 60 3 70 2×5 (EMOTM)
Cable Lat Pulldown
3 sets of 12 (fairly light, controlled)
Chinups
6,5,4,3,2 Reps (weighted if possible)
Static Bar Dips
8 sets of 5 (weighted if possible)

Session 5
DL Liftoffs
50 5 60 4 70 3 80 2×3
Incline Bench
4 sets of 5 (work up to moderately heavy)
Strict Press
50 5 60 5 65 5 70 5 75 5
GH Raises
5 sets of 5 (use assistance if needed)

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