Week of 4/23/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 1)

Notes: 2 Weeks of Hypertrophy and High Volume Accessory Work to start this 12 weeks, with some new accessory movements introduced for this cycle…

Daily Finisher:
#1 & #5 = Hollow Rocks (2 x 15) + Weighted Planks (2 x 30s, medium weight)
#2 – #4 = Med Ball Millers (2 x 8)

Session 1
Back Squat
45/10 55/10 60/10 65/10
Bench Press
50/10 55/10 60/10 65/10
Complex: 3 sets of 15 (fairly light)
Cable Lat Pulldowns + Cable Tricep Extensions

Session 2
Romanian Deadlifts (% of deadlift)
30/5 40/5×5
Strict Press
50/4 60/3 70/5×3
Complex #2: 2 sets of 12 reps (superset)
DB Front Raises (light) + Hammer Curls (light)
Complex #1:  2 sets of 20 cals (superset, all out effort)
Cal Row + Cal Ski Erg

Session 3
Front Squat
50/8 60/5 70/5×3
Good Mornings
3 sets of 10 (about 35% of back squat)
DB Incline Bench Press – Work to 3 sets of 5 at medium weight
Bent Over Rows – 3 sets of 10 (light barbell)

Session 4
Power Cleans
55/5 60/5 65/5 70/5
Close Grip Bench
40/5 50/4 60/2 x 10 (60 sec rest in between – focus on speed out of bottom)
Complex: 2 sets of 12 reps (superset)
Chinups + Static Bar Dips (weighted if possible)

Session 5
Back Squat (2 sec pause, chains – fairly light, focus on speed)
40/5 50/2 x 10
Deficit Deadlift (4 sec eccentric)
55/5 60/3 65/2 x 10 (60 sec rest inbetween)
Complex: 3 sets (superset)
7 GH Raises + 25 Russian KB Swings (AHAP) + 80M Farmers Walk (AHAP)

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