Week of 2/19/18 – Powerlifting

Competition Cycle 1 of 2018, Week #3 of 5
(Prep for USAPL March Madness – March 10th)

Daily Finisher:
1/3/5 – V-Ups (2 x 35) + Reverse Situps (3 x 12)
2/4 – Back Extensions (3 x 12)

Session 1
Squat 50/4 60/4×2 70/3×2 80/2×5
Bench Press 50/5 60/4 70/3×2 80/2×2 85/1×2
DB Flys 4 sets of 12 (keep fairly light)
Pullups 5,4,3,2,1 (weighted if able)

Session 2
Bench (3 sec pause) 50/5 60/4 70/3 75/3 80/1×6
Deadlift 40/10 50/4 60/4 70/3 80/2×2 85/1×3
Single Leg RDL 3 sets of 10 (each leg, light-ish KB)
Cable Lat Pulldowns 6 sets of 5 (work up to pretty heavy)

Session 3
Squat 45/5 55/5 65/5 75/3 80/2 85/1×2
JM Presses 4 sets of 8 (work to medium weight)
Squat (3 sec pause) 55/5 65/5 75/2×4
Good Mornings 5 sets of 5 (heavier that last week)

Session 4
DB Incline Bench 6 sets, work up to a heavy 3 (sets of 8,6,4,3,3,3)
Front Squat (chains) 40/4 45/4 50/3 55/3 65/1×10 (every 90 sec)
Deficit DL 50/5 60/3×2 70/3×2 80/2×5
DB Front Raises 3 sets of 12 (light)

Session 5
Hip Belt Squats 3 sets of 8 (work to heavier than last time)
Bulgarian Split Squats 4 sets of 6 (each leg, start light but work up a little each set)
Batwings 5 sets of 4 (light enough to reach full ROM w/ 3 sec hold at top)
GH Raises 3 sets of 7 (use box to assist if needed)

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