Week of 5/14/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 4)

Daily Finisher:
#1 & #5 = 3 sets of 10 Barbell Ab Rollouts
#2 – #4 = 1 set of Javorek Ab Complex (will post on FB page)

Session 1
Back Squat
50/5 60/5 67/5 73/5×3
Deadlifts (chains)
40/8 50/8 60/5 70/1 x 12 (EMOTM)
Barbell Bent Over Row – 5 sets of 5 (each arm, work to heavy but maintain form)
Cardio Complex: 3 sets of 40 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Bench Press
40/7 50/7 60/5 70/4 80/4×4
Bench (3 board)
70/3 80/3 85/3 90/3
Bulgarian Split Squats
4 sets of 5 (each leg, heavier than last week)
Cable Tricep Extensions
3 sets of 8 (medium-ish weight)

Session 3
Bottom Up Squats
50/5 60/4 70/3 75/3×4
Deadlift (2 sec pause Bkn)
40/5 50/5 60/2 67/3 73/3×3
Complex: 3 sets of 10, light
DB Flys + DB Arnold Presses + DB Hammer Curls

Session 4
Clean Pull (shrug hard) + Power Clean + Front Squat + Push Press
55/2 60/2 65/1 70/1 75/1 80/1×4
Weighted Glute Bridges
3 sets of 6 (medium weight)
GH Raises – 5 sets of 6 (use box to assist if needed)

Session 5
Bench (chains, pause)
35/5 45/3 55/2×8 (chains should be at weight that’s challenging but able to maintain speed up)
Floor Press
55/5 65/5 75/3×3
Cable Lat Pulldowns – 5 sets of 7 (heavier than last week)
EZ Bar Curls – 5 sets of 8 (superset with pulldowns)

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