Week of 6/18/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 9)

Note: Final 4 week cycle before Cal State!

Session 1
Back Squat
50/8 60/6 70/4 75/3 80/3 x 4
Bench Press
50/8 60/6 70/4 75/3 80/3 x 4
Good Mornings (% of back squat)
35/5 45/5 55/5 65/4

Session 2
Deadlift
50/8 60/6 70/4 75/2 80/1 85/1 x 8
Back Squat
50/8 50/3 60/3 68/2 x 5
Bent Over Rows (barbell)
5 sets of 5 (work to heavy set)

Session 3
RDL (% of front squat)
45/5 55/5 65/5
Bench Press (1 board)
50/8 60/6 70/4 80/2 90/1 x 8
Cable Lat Pulldowns
3 sets of 10 (start light but work up)

Session 4
Close Grip Bench (chains)
35/5 45/3 55/1 x 6
DB Complex: 3 rounds of 5 each (light weight)
Front Raise + Flys + Lateral Raise
Cable Tricep Extensions
5 sets of 5 (work up to something heavy but full ROM)

Session 5
Back Squat
50/8 60/6 70/4 80/3 90/1 x 3 82.5/2 x 3
Deficit Deadlift (stand on 45# bumper plate)
50/5 60/4 70/3 75/1 x 6
Tabata Situps (or V-Ups) + Tabata Ski Erg

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