Week of 2/26/18 – Powerlifting

Competition Cycle 1 of 2018, Week #4 of 5
(Prep for USAPL March Madness – March 10th)

Daily Finisher:
1/3/5 – Ab Rollouts (barbell) – 3 x 10 + Heavy Russian Twists (3 x 10)
2/4 – Half Up/Up, Half Down/Down Situps (5 sets of 10)

Session 1
Squat 50/4×2 60/4 70/3 80/2 85/2 90/1 93/1 96/1
Bench Press (pause) 50/4×2 60/4×2 70/3 80/2 85/2 90/1 93/1 96/1 99/1 test/1
DB Flys 3 sets of 10 (keep fairly light)
Pullups 6,5,4,3,2 (weighted if able)

Session 2
Close Grip Bench (3 sec pause) 50/5 60/4 70/2×6 (speed!)
Deadlift 40/10 50/4 60/4 70/3 80/2×2 85/1 89/1 93/1
Cable Lat Pulldowns 3 sets of 15 (keep light)

Session 3
Bottom Up Squat 45/5 55/5 65/5 75/3 80/2×3
DB Strict Press 3 sets of 8 (light)
Squat (3 sec pause) 55/5 65/5 75/2×4
Good Mornings 3 sets of 12 (light)

Session 4
Bench (3 board, pause) 50/5 60/3 70/3 80/2 85/2 90/2 95/2
Deficit DL (3 sec pause at Bkn) 50/5 60/3 65/3 70/3
RDL (% of front squat) 30/5 40/5 50/5

Session 5
Squat 50/4×2 60/4×2 70/3 75/2 80/2
Bulgarian Split Squats 3 sets of 5 (each leg, light!)
Bent Over Rows (barbell) 3 sets of 10 (light)

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