Week of 12/25/17 – Powerlifting

Week 3, Offseason Cycle

Daily Finisher: Hollow Rocks (25 x 2) + Russian Twists w/ Light Plate (25 x 2)

Session 1
Squat
50/4 60/4×2 70/3×2 80/3×3
Bench Press
50/5 60/4 70/3×2 80/3×3
DB Flys
5 sets of 8 (little heavier than last time)
Batwings
3 sets of 5 (4 sec hold, light enough to get thumbs to armpits)

Session 2
Step Back Lunges
4 sets of 8 (alternating legs, barbell on back, start light and go up)
Snatch Grip RDL
30/8 40/5 50/5×2 (% of front squat)
DB Front + Lateral Raises
3 sets of 7 each (light)
Rope Cable Tricep Extensions
3 sets of 12 (start light)

Session 3
Deadlifts
50/5 60/4 70/3 80/3×3
Bench
50/8 60/6 70/4 75/3 85/2 70/6 60/8 50/12
DL Liftoff
50 5 60 5 70 5×2 (to bottom of knee cap, 1 sec pause)
Good Mornings
5 sets of 5 (moderate weight)

Session 4
Incline Bench
50/5 60/4 70/3 80/3×5
Front Squat
50/4 60/4 70/4×2 80/3×2 85/2×3
Chinups
7,6,5,4,3 Reps (weighted if possible)
Hip Belt Squats
4 sets of 6 (start with light KB and work up)

Session 5
Deficit DL (chains – heavy, but light enough to maintain good speed out of the bottom)
40/5 45/3 50/3×4
Close Grip Bench (chains)
30/5 40/3 50/2×10 (EMOTM)
Rack DL (above knee cap)
60/5 70/4 80/4×2 85/3×3
Cable Pulldowns
3 sets of 12 (keep fairly light, good ROM)

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