Week of 7/2/18 – Powerlifting

Cycle: 12 Week 2018 Cal State Games Prep Cycle (Week 11)

Session 1
Back Squat
50/5 60/5 70/4 75/3 x 4
Bench Press (pause on 1st rep of each set)
50/5 60/5 70/4 75/3 80/3 85/3 x 4
Deadlift
50/5 60/5 70/4 75/2 80/2 85/1 90/1 92.5/1 x 4

Session 2
Back Squat
50/8 60/3 65/3 67.5/2 x 5
RDL (% of front squat)
55/5 65/3 75/3 x 2
Bent Over Rows (barbell)
3 sets of 8 (heavy)

Session 3
Bench Press (pause)
50/5 60/5 70/4 75/2 80/2 85/1 90/1 x 6
Cable Lat Pulldowns
5 sets of 5 (heavy)
DB Complex: 3 rounds of 10 each (light)
Front Raise + Hammer Curls

Session 4
Back Squat
50/8 60/6 70/4 80/2 87.5/2 92.5/1 x 2 87.5/2 x 2
Deficit Deadlift (stand on 45# bumper plate)
40/10 50/5 60/4 70/2 75/1 x 4
Back Hypers (on GHD)
3 sets of 10, slow and controlled

Session 5
Bench (1 board, pause)
50/5 60/5 70/4 75/2 80/2 85/2 90/2 x 2
Cable Tricep Extensions
3 sets of 12 (fairly light but work up each set)

Recent Posts