Week of 4/30/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 2)

Daily Finisher:
#1 & #5 = 4 sets of 20 sec. Hanging L-Sit Holds (bar) + 15 Russian Twists (on GHD, light plate)
#2 – #4 = 3 sets of 20 Half Jackknives

Session 1
Back Squat
55/8 65/8 70/8×2
Bench Press
55/8 65/8 70/8×2
Complex: 3 sets of 12 (heavier than last week)
Cable Lat Pulldowns + Cable Tricep Extensions

Session 2
Deficit Deadlifts (stand on 45# bumpers)
50/8 60/8 65/8
Good Mornings
3 sets of 8 (about 40% of back squat)
Complex #1: 3 sets of 10 reps (superset)
DB Lateral Raises + Hammer Curls (little heavier than last week)
Complex #2:  2 sets of 20 cals (superset, all out effort – shoot for more cal than last week)
Cal Row + Cal Ski Erg

Session 3
Close Grip Bench
40/5 50/5 65/2×8 (3 sec eccentric, Should be fast and explosive out of bottom)
Front Squat
55/5 65/3 70/3 75/4×2
DB Bench Press – Work to 3RM (sets of 6,5,4,3,3,3… no more than 7 sets total)
DB Bent Over Rows – 3 sets of 5 (each arm knee on bench, medium weight DB)

Session 4
Hang Power Cleans
55/4 60/4 65/4 70/4 75/4
Strict Press
50/3 60/3 70/3 75/2 80/2 85/1 90/1 … Work to Daily Max
Barbell Dynamic Shrugs
5 sets of 5 (from the pins above the knee, go heavy)
Complex: 2 sets of 10 reps (superset)
Chinups + Ring Dips (weighted if possible, band support if needed)

Session 5
Back Squat (1 sec pause, chains – fairly light, focus on speed)
45/5 55/2 x 8
Bench (2 board)
50/5 60/3 70/3 … Up to 3RM
Complex: 3 sets (superset)
8 GH Raises + 30 Russian KB Swings (AHAP) + 100M Farmers Walk (heavier than last week if possible)

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