Week of 3/19/18 – Powerlifting

Competition Cycle 2 of 2018, Week #1 of 4
(Prep for USAPL California State Championships – April 14th)

Daily Finisher:
1/3/5 – Weighted Situps + Russian Twists – 3 sets of 15+15 (w/ plate)
2/4 – Weighted Planks (3 x 45 sec – medium weight)

Session 1
Bench Press 55/3 65/5 75/3×2 85/2×3
Back Squat 55/3 65/3 75/3×2 85/2×2 80/2×3 (2 sec pause at bottom at 80%)
Bench Press (2 board, 2 sec pause) 50/3 60/3 70/3 80/3
Good Mornings 5 sets of 5 (work to heavy 5 last set)

Session 2
Hang Clean Pull + Hang Clean 50/3+2 60/3+2 65/3+2 70/2+2 75/2+2 80/2+1
Push Press 50/5 60/3 70/2 80/2 85/1 90/1 95/1 test/1
DB Complex (3 sets of 6, go up each set)
Dual Arm Curls + Upright Row + Bent Over Row + Arnold Presses + Lateral Raises + Dual Arm Hammer Curls

Session 3
Bench Press (chains) 45/3 55/3×8
*Chains light enough to be explosive and generate speed
Deficit Deadlifts (1″ deficit) 45/3 55/3×2 65/3×2 75/3×2 80/3×2
DB Fly – 4 sets of 8
Cable Tricep Extensions – 4 sets of 8 (superset with flys)

Session 4
DB Bench Press – Work to Max (sets of 6,5,4,3,2,1,1,1…)
Back Squat (3 sec eccentric) 50/3 60/3 70/3 80/2×5
Close Grip Bench (3 sec pause) 45/3 55/3 65/3 75/3×2
Cable Lat Pulldown – 4 sets of 8

Session 5
Deadlift (2 sec pause bkn) 50/3 60/3 70/3 80/2×5
Bulgarian Split Squats – 4 sets of 8 (4 each leg, work to heavy DB)
Batwings (3 sec hold at top) – 4 sets of 8 (light, want full ROM, thumbs into armpits)
Front Raises – 4 sets of 8 (use plate, superset with batwings)

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