Week of 6/25/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 10)

Session 1
Back Squat
50/8 60/6 70/4 75/3 80/3 82.5/3 x 4
Bench Press
50/8 60/6 70/4 75/3 80/3 82.5/3 x 4
Good Mornings (% of back squat)
40/5 50/5 60/5 70/4

Session 2
Deadlift
50/8 60/6 70/4 75/2 80/2 87.5/1 x 6
Back Squat
50/8 60/3 65/3 70/2 x 4
Bent Over Rows (barbell)
5 sets of 5 (work to heavier than last week)

Session 3
RDL (% of front squat)
50/5 60/5 70/5
Bench Press (1 board)
50/8 60/6 70/4 80/2 87.5/1 92.5/1 x 6
Cable Lat Pulldowns
4 sets of 8 (work to heavier than last week)

Session 4
Close Grip Bench (chains)
40/5 50/3 60/1 x 5
Back Hypers (on GHD)
3 sets of 10, slow and controlled
DB Complex: 3 rounds of 5 each (light weight)
Front Raise + Seated Incline Flys + Lateral Raise

Session 5
Back Squat
50/8 60/6 70/4 80/2 85/2 90/2 x 4
Deficit Deadlift (stand on 45# bumper plate)
40/10 50/5 60/4 70/3 77.5/1 x 6
Cable Tricep Extensions
5 sets of 5 (work up to something heavy but full ROM)

Recent Posts