Week of 5/21/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 5)

Daily Finisher:
#1 & #5 = 3 sets of 20 Russian Twists + Weighted Situps
#2 – #4 = 3 sets of 10 Reverse Hypers (off of the GHD, use band if desired)

Session 1
Back Squat
50/5 60/5 67/5 75/5×5
Deadlifts (chains)
40/8 50/8 60/5 65/3 73/1 x 10 (EMOTM)
Pendlay Rows – 3 sets of 10 (light and controlled)
Cardio Complex: 3 sets of 50 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Bench Press
40/7 50/7 60/5 70/4 77/3 83/3×4
Bench (3 board)
70/3 80/3 85/3 90/3 95/3
Bulgarian Split Squats
5 sets of 4 (each leg, heavier than last week)
Cable Tricep Extensions
4 sets of 8 (start light, build to heavier than last week)

Session 3
Back Squat (3 sec pause at bottom)
50/5 60/4 70/3 77/3×5
Deadlift (3 sec pause Bkn)
40/5 50/5 60/2 70/3 74/3×4
Complex: 3 sets of 10, light
DB Incline Flys + DB Front Raises + DB Lateral Raises

Session 4
Hang Clean + Front Squat + Power Jerk
55/2 60/2 65/1 70/1 75/1 80/1 85/1
Weighted Glute Bridges
4 sets of 6 (work to heavier than last week)
GH Raises – 5 sets of 7 (use box to assist if needed)

Session 5
Bench (chains)
35/5 45/3 55/2×9 (chains should be at weight that’s challenging but able to maintain speed up)
Close Grip Bench (3 sec pause)
55/5 65/5 75/3×4
Cable Lat Pulldowns – 5 sets of 8 (heavier than last week)
JM Presses (EZ Curl bar) – 5 sets of 8 (light, superset with pulldowns)

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