Week of 5/7/18 – Powerlifting

New Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 3)

Daily Finisher:
#1 & #5 = 3 sets of 8 Med Ball Millers
#2 – #4 = 3 sets of 15 GHD Situps

Session 1
Bench Press
40/10 50/7 60/5 70/4 75/Max Reps (Shoot for at least 10)
Romanian Deadlifts (% of front squat max)
40/8 50/8 60/5 70/5
Barbell Bent Over Row – 4 sets of 8 (work to heavy but maintain form)
Cardio Complex: 3 sets of 30 sec (superset, all out effort)
Cal Row + Cal Ski Erg

Session 2
Back Squat
40/10 50/7 60/5 70/4 75/Max Reps (Shoot for at least 10)
Deadlifts (2 sec pause below knee)
40/10 50/7 60/6 70/5 75/5
Bulgarian Split Squats
3 sets of 6 (each leg, light to medium DB)

Session 3
DB Bench
Work to Daily Max Triple, no more than 6 sets (8,6,4,3,3,3…)
Speed Bench (Chains)
40/5 45/5 55/2×10 (3 sec eccentric, speed up – exactly 1 min rest between sets)
Complex: 3 sets of 10, light
DB Upright Row + Incline Seated DB Flys + DB Lateral Raises

Session 4
Hang Clean Pull (shrug hard) + Power Clean
55/5 60/3 65/3 70/3 75/3
Front Squat
50/10 65/5 70/5 75/5 … Work to Daily 5RM
Push Press
50/10 65/5 70/5 75/5 … Work to Daily 5RM

Session 5
Speed Squats (Chains)
30/5 40/3 50/2×8 (3 sec eccentric, speed up – chains should be at weight that’s challenging but able to maintain speed up)
Floor Press
40/10 50/5 60/5 65/5 70/5
Cable Lat Pulldowns – 5 sets of 8 (go up in weight each set, last set should be hard – superset with GH Raises)
GH Raises – 5 sets of 5 (use box to assist if needed)

Recent Posts