Week of 6/4/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 7)

Daily Finisher:
#1 & #5 = 3 sets of 20 Weighted Situps
#2 – #4 = 3 sets of 10 Med Ball Millers

Session 1
Back Squat
50/5 60/5 70/5 80/5×5
Deadlift
40/8 50/8 60/5 70/3 80/2 85/1 x 8
Batwings – 5 sets of 5 (light KBs, 4 sec hold at top – squeeze tight!)

Session 2
Bench Press
40/7 50/7 60/5 70/4 82.5/2×2 87.5/2×3
Bench (3 board)
85/2 90/3 95/2 100/1 105/1
EZ Bar Curls
3 sets of 12 (work to medium weight)
Cable Rope Tricep Extensions
3 sets of 12 (superset with curls, work to medium weight with good form)

Session 3
Back Squat (chains)
40/3 50/3 60/2 x 10 (every 90 sec, should be light enough to accelerate on accent)
Deficit Deadlift (3 sec pause at mid-shin)
40/5 50/5 60/3 67.5/3 72.5/2×4
Complex: 3 sets of 8, work up each set
DB Arnold Presses + DB Lateral Raises + DB Front Raises

Session 4
Hang Clean + Front Squat
55/3 60/3 65/3 70/3 75/3 80/2 85/2
Weighted Glute Bridges
4 sets of 5 (work to heavier than last week)
GH Raises – 3 sets of 10 (use box to assist if needed)

Session 5
Bench Press (chains, light enough to maintain good speed)
50/5 50/3 60/1 x 7
Close Grip Bench (3 sec pause)
55/5 65/5 75/3 82.5/2×3
Cable Lat Pulldowns – 3 sets of 12 (heavy but with good ROM)
3 sets of 8 Strict Pullups + 12 Ring Rows + 8 Ring Dips (assisted as needed)

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