Week of 3/26/18 – Powerlifting

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

Daily Finisher:
1/3/5 – Med Ball Millers (3 sets of 8)
2/4 – Tabata Ski Erg (use core as much as possible)

Session 1
Back Squat 55/3 65/3 75/3×2 85/1×3 80/2×2
Bench Press (3 sec pause) 55/3 65/5 75/3×2 80/2×4
Bench Press (3 board) 70/3 80/3 85/2 90/2 95/2
Good Mornings 4 sets of 5 (heavier than last week)

Session 2
Hang Clean + Push Press 50/3+2 60/3+2 70/2+2 80/2+2
Strict 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)
DB Fly + Alt Arm Curls + Lateral Raises + Front Raises

Session 3
Bench Press 50/3 60/3 70/3 80/3 85/2 90/2×2 80/3
Deadlifts 50/3 60/3 70/3 80/3 85/2 90/2×2 80/3
Bent Over Rows – 4 sets of 6 (work to heavy)
Cable Tricep Extensions – 4 sets of 6 (work to heavier than last week)

Session 4
Back Squat (chains) 50/3 60/3 70/2 75/2×5
*Chains heavy enough to make difficult, but not to failure at 75%
Close Grip Bench (chains, 2 sec eccentric) 40/3 50/3 60/3 65/2×5
*Chains light enough to maintain speed up
Cable Lat Pulldown – 4 sets of 6 (work to heavy)

Session 5
Deficit Deadlift (2 sec pause bkn) 50/3 60/3 70/3 75/1×6
Bulgarian Split Squats – 4 sets of 6 (3 each leg, work to heavy DB)
Back Hypers – 3 sets of 10 (controlled)
Farmers Carry – 3 sets of 100M (fairly heavy DB)

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