Week of 1/8/18 – Powerlifting

Week 5, Offseason Cycle

Daily Finisher:
Sessions 1/3/5 – 40 Hollow Rocks + 40 Arch Rocks
Sessions 2/4 – Med Ball Millers (3 sets of 10)

Session 1
Back Squat
50 4 60 4 70 3×2 80 3×7
Bench Press
50 5 60 4 70 3×2 80 3×2 85 2×3
Weighted Dips
5 sets of 5 (increasing in weight if possible)
DB Flys
5 sets of 10 (light but steadily increasing)

Session 2
Bulgarian Split Squats (DBs)
6 sets of 3 (each leg, work to something heavy)
Power Clean + Push Press (base % off max push press)
40 4 50 3 60 3 65 3 70 3 75 3 (% of PP)
RDL
40 8 50 5 60 5×2 (% of front squat)
Cable Lat Pulldowns
5 sets of 6 (work to heavier than last week)

Session 3
Deficit Deadlifts (chains)
50 5 60 3×2 65 2×4
Bench (3 sec pause)
45 5 55 5 65 5×2 70 3×4
Deadlifts
50 5 60 4 70 3 80 3×2 85 2×3
Good Mornings
5 sets of 5 (heavier that last week)

Session 4
Bottom Up Front Squat
45 4 55 4 65 4×2 75 3×2
Incline DB Bench
Work up to 6 sets of 3 (around 80% for working sets)
Back Squat
50 8 60 6 70 4 80 2 80 2×2
Chinups
9,8,7,6,5 Reps (weighted if possible)

Session 5
Deadlift Liftoffs (2 sec pause at just below knee cap)
50 5 60 4 70 3×2 80 2×3
Close Grip Bench (chains, heavy but appropriate to maintain speed)
40 5 50 3 60 2×10 (Every 90 sec for the 10 sets at 60%)
Rack Deadlifts (pins or boxes just above knee cap)
60 5 70 4 80 3×2 90 3×3
Hip Belt Squats
5 sets of 4 (start with light KB and work up)

Recent Posts