Week of 4/9/18 – Powerlifting

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

Daily Finisher: (only for those not competing)
1/3/5 – Med Ball Millers (3 x 10)
2/4 – Weighted Planks (2 sets of 60 sec, heavy)

Session 1
Back Squat
40/5 50/3 60/2 65/1 70/1 75/1 80/1 83/1 86/1 90/1 93/1
Squat Overload (walkout, 5 second hold, walk in to rack, USE SPOTTER!)
100%, 110%, 120%
Deadlift
40/5 50/3 60/3 65/2 70/1 75/1 80/1 84/1 88/1
Good Mornings – 3 sets of 10 (very light to stretch, to around 20-30% of back squat)

Session 2
Bench Press (pause)
40/5 50/5 60/3 70/2 75/2 80/1 84/1 88/1 91/1 94/1
Bench Overload (lift off, 5 second hold, USE SPOTTER!)
95%, 105%, 110%, 115%
Squat Overload (walkout, 5 second hold, walk in to rack, USE SPOTTER!)
100%, 110%, 120%
Bent Over Rows (DB) – 3 sets of 10 (5 each arm, medium-ish weight)

Session 3
Bench Press (3 sec pause)
40/5 50/2 60/2 70/2×2
Deficit Deadlift (45# plate)
40/5 50/3 60/3 65/1×4

Session 4 (REST IF COMPETING)
Front Squat (2 sec pause)
50/4 60/3 65/3×2 70/2×3
RDL (% of front squat)
40/5 50/5 60/5 70/5
Cable Lat Pull Downs – 10 sets of 5 (heavy AF)
Cable Rope Tricep Extensions – 5 sets of 8 (heavy)

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

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