Week of 4/2/18 – Powerlifting

Competition Cycle 2 of 2018, Week #3 of 4
(Prep for USAPL California State Championships – April 14th)

*ONLY DO ACCESSORY IF NOT COMPETING

Daily Finisher:
1/3/5 – Barbell Ab Rollous (3 sets of 12)
2/4 – Weighted Planks (3 sets of 30 sec – work up to very heavy)

Session 1
Back Squat 55/3 65/3 75/3 85/1×2 90/1×2
Squat Overload 100,105,110,115% (walkout, 5 sec hold, rack)
Bench Press (pause) 55/3 65/3 75/2 80/1×2 85/1×2 90/1×2
Bench Press (3 board) 95/2 100/2 105/1×2
Good Mornings 5 sets of 4 (heavier than last week)

Session 2
Deadlifts 50/3 60/3 70/3 80/2 85/1×2 90/1×2
Rack Deadlifts (pins above knee cap) 90/2 95/2 100/2×2 (105 if 100 feels good)
Power Clean + Front Squat + Power Jerk (ONLY IF NOT COMPETING) 50/3 60/3 70/2 80/2
Barbell Complex (3 sets of 6, go up each set)
Curls + RDL + Seated BN Press + Bent Over Rows

Session 3
Bench Press (3 sec pause) 40/3 50/3 60/3 70/2 75/2
(IF NOT COMPETING) DB Bench Press – Work up to 3RM, 6 sets (6,5,4,3,3,3)
Cable Tricep Extensions – 5 sets of 5 (work to heavier than last week)
Strict Pullups – 5 sets, max reps each set till failure (if assisted, 5 sets of 5-8)

Session 4
Back Squat (1 sec pause at bottom) 50/3 60/3 70/3 80/2×2
    (IF NOT COMPETING) Back Squat (chains) 40/3 45/2 50/2 55/2×8 (every 90 sec)
    *Weight plus chains should allow you to still move with speed here
Close Grip Bench (chains, 2 sec eccentric) 40/3 50/3 60/3 65/1×5
*Chains light enough to maintain speed up
Cable Lat Pulldown – 5 sets of 5 (work to heavy)

Session 5
Deficit Deadlift (1 sec pause bkn) 50/3 60/3 70/3 80/1×6 (No deficit if competing, only 3 sets at 80%)
(IF NOT COMPETING) Bulgarian Split Squats – 5 sets of 6 (3 each leg, heavier than last week)
Front Raises – 3 sets of 10 (controlled, using plate)
Farmers Carry – 3 sets of 100M (heavier than last week)

Recent Posts