Week of 2/12/18 – Powerlifting

Competition Cycle 1 of 2018, Week #3 of 5
(Prep for USAPL March Madness)

After Session Core Work (1/3/5 only):
3 sets of 25 Hollow Rocks or 3 x 250M Ski Erg or 2 sets of accumulating 30 sec L-Sit Holds

Session 1
Bench Press 50 5 60 3 70 3 75 3 80 2×2 85 1×2
Squat 50 5 60 3 70 3 80 2×5
Bench Press (3 sec pause) 50 5 60 3 65 3 70 2×4
Pendlay Rows 3 sets of 10 (start light)

Session 2
Barbell Step Back Lunges 5 sets of 8 Alternating Steps – start light, work up to something moderate
Good Mornings 30 8 40 5 50 5×2 (% of front squat)
DB Complex 4 sets of 8 (little heavier than Week 1): Hammer Curls + Upright Rows
JM Presses 3 sets of 10 (fairly light barbell, use control and good ROM)

Session 3
Incline Bench 50 3 60 3 70 3 75 2 80 2×5
Deadlift 50 3 60 3 70 3 75 2 80 2×5
Pullups 5 sets of 5 (weighted if able
Ring Rows 3 sets of 10 (as vertical as possible, feet on box if able)

Session 4
Front Squat (chains) 40 4 45 4 50 3 60 1×10 (Every 90 seconds)
Cable Lat Pulldown 5 sets of 7 (heavier than Week 1)
Bent Over Rows 4 sets of 8 (medium weight but light enough for full ROM)
DB Front Raises 4 sets of 8 (superset with rows)

Session 5
Deficit DL 50 4 60 4 70 4 75 3×4
Weighted Dips 5 sets of 7 (weighted if able)
Sn Grip Romanian DL 40 5 50 5 60 4×3 (% of front squat max)
Farmers Carries 5 sets of 20M (work up to very heavy)

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