Week of 6/11/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 8)

Session 1
Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
Good Mornings (% of back squat)
30/5 40/5 50/5 60/5
GH Raises
5 sets of 5 (use box to assist if needed)

Session 2
Bench Press (2 sec pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 3
Bench (3 board)
85/3 90/3 95/2 100/2×2
Bent Over Rows (DBs)
5 sets of 4 (each arm, knee on bench, work to heavy set)
DB Complex: 3 rounds of 7 each (light to medium weight)
Hammer Curls + Front Raise + Flys + Lateral Raise

Session 3
Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 6 (every 90 seconds)
Bulgarian Split Squats (with DBs)
5 sets of 3 (each leg, work to something heavy)
Cable Lat Pulldowns
5 sets of 5 (work to realy heavy set, but maintaining good form)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

Session 4
Front Squat (3 sec eccentric)
50/5 60/5 70/4 74/3
Close Grip Bench
55/5 65/5 75/3 85/1×3
Seated Single Arm DB Strict Press
4 sets of 5 (each arm, work up in weight each set)
Cable Tricep Extensions
4 sets of 5 (each arm, work up to something heavy but full ROM)

Session 5
Deficit Deadlift (chains, 3 sec pause at mid shin – light enough to maintain speed)
40/5 50/5 55/3 60/3 65/1 x 10 (EMOTM)
RDL (% of front squat)
50/4 60/4 70/4
PL Conditioning:
50/35 Cal Assault Bike + 10 Strict Chinups + 500M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

Recent Posts