Week of 12/4/17 – Powerlifting

TEST WEEK, Last week of this volume cycle!

Daily Finisher:
1/3/5 – V-Ups (3 x 25) + Reverse Situps (3 x 10)
2/4 – Back Extensions (3 x 10)

Session 1
Rack Deadlift (below kneecap – can go from blocks or rack)
50/10 60/8 70/5 80/3 85/2 90/2 95/1 100/1
Good Mornings
3 sets of 10 (30%-ish of back squat)
Cable Lat Pulldowns
3 sets of 10 (medium-ish weight)

Session 2
Incline Bench
45/6 55/4 65/3 75/2 85/2 90/1 95/1 100/1 test/1
Incline DB Flys
3 sets of 8
Bent Over Rows
10 sets of 3 (barbell, go up each set to something heavy)
Strict Pullups
Either go for max set of strict or max weighted pullup

Session 3
Bottom Up Back Squat
45/5 55/5 65/5 75/3 80/3
Barbell Dynamic Shrugs
3 sets of 10 (start light, but go up each set)
Snatch Grip RDL
40/5 50/5 60/5×2 (% of front squat max)
Strict Ring Rows
Either go for max set of strict or max weighted pullup

Session 4
Close Grip Bench
45/6 55/4 65/3 75/2 85/2 90/1 Work to Daily Max
Bench Press (3 board)
90/3 95/3 100/3×2
DB Complex – 3 sets of 10 each (light DBs)
Upright Row + Shrugs + Lateral Raises + Hammer Curls + Front Raises

Session 5
Front Squat
55/8 65/5 75/3 80/2 85/1 90/1 95/1 test/1
Bulgarian Split Squats
3 sets of 10 (each leg, light dumbbells – volume work)
GH Raises
3 sets of 9 (use box to assist if needed)
Farmers Carry
200M (AHAP, try to put down as few times as possible)

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