Week of 5/28/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 6)

Daily Finisher:
#1 & #5 = 3 sets of 15 Barbell Roll Outs
#2 – #4 = 3 sets of 10 GHD Situps (weighted if able) + 3 sets of 15 Russian Twists on GHD

Session 1
Back Squat
50/5 60/5 70/5 77.5/5×5
Deadlift
40/8 50/8 60/5 70/3 77.5/2 82.5/1 x 10 (EMOTM)
DB Bent Over Row – 3 sets of 10 (light, 5 each arm, 2 sec hold at top each rep
Cardio Complex: 3 sets of 60 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Bench Press
40/7 50/7 60/5 70/4 80/3 85/3×4
Bench (3 board)
85/3 90/3 95/2 100/1 85/3×2
Bulgarian Split Squats
6 sets of 3 (each leg, heavier than last week)
Static Bar Dips
6 sets of 5 (superset with squats, go weighted if able)

Session 3
Back Squat (chains)
40/3 50/3 60/2 x 10 (every 90 sec, should be light enough to accelerate on accent)
Deadlift (3 sec pause Bkn-low)
40/5 50/5 60/2 70/3 80/3×3
Complex: 4 sets of 8, light
DB Flys (light) + DB Hammer Curls (work to heavy)

Session 4
Power Clean + Push Press
55/3 60/3 65/3 70/3 75/3 80/3
Weighted Glute Bridges
4 sets of 6 (work to heavier than last week)
GH Raises – 6 sets of 5 (use box to assist if needed)

Session 5
Bench Press (1 board)
50/5 60/4 70/4 75/4 80/4×5
Close Grip Bench (3 sec pause)
55/5 65/5 75/3 80/3×3
Cable Lat Pulldowns – 6 sets of 6 (heavier than last week)
Skullcrushers (EZ Curl bar) – 6 sets of 6 (start light work up in weight each set, superset with pulldowns)

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