Week of 3/5/18 – Powerlifting

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

Daily Finisher: (only for those not competing)
1/3/5 – Med Ball Millers (3 x 12)
2/4 – Weighted Planks (work up to max weight hold for 30 sec, 3 attempts)

Session 1
Bench Press (pause)
40/5 50/5 60/3 70/2 75/2 80/1 84/1 88/1 91/1
Bench Press (3 board)
90/3 95/2 100/1
Deadlift (pause 2 sec Bkn)
40/5 50/5 60/3 65/2 70/2 75/1 80/1
Good Mornings – 3 sets of 5 (fairly light to stretch, to around 30% of back squat)

Session 2
Back Squat
40/5 50/5 60/3 70/2 75/1 80/1 83/1 86/1 90/1
Squat Overload (walkout, 5 second hold, walk in to rack, USE SPOTTER!)
100%, 110%, 120%
Bent Over Rows (barbell) – 3 sets of 5 (light to medium)

Session 3
Bench Press (3 sec pause)
40/5 50/2 60/2 70/2×2
Bench Overload (lift off, 5 second hold, USE SPOTTER!)
90%, 100%, 110%, 115%
RDL (% of front squat)
40/5 50/5 60/5

Session 4
Back Squat (2 sec pause)
50/4 60/3 65/3 70/2
Deficit Deadlift
40/5 50/3 60/3 65/2
Cable Lat Pull Downs – 3 sets of 8 (very light weight, for stretching only)

Session 5
Competition
*If not competing, test Squat, Bench (pause), Deadlift

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