Week of 7/9/18 – Powerlifting

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

Competition Week!

Session 1
Back Squat
50/5 60/5 70/4 75/3 x 2
Bench Press (pause)
50/5 60/5 70/4 75/3 80/3 85/3
Deadlift
50/5 60/5 70/4 75/2 80/2 85/1 90/1 95/1

Session 2
Back Squat
50/8 60/3 70/2 75/2 80/1 85/1 90/1 95/1 90/1
Bench Press (pause)
50/5 60/5 70/4 75/3 80/2 85/1 90/1 95/1
Bent Over Rows (barbell)
3 sets of 8 (light)

Session 3
Back Squat
50/8 60/3 65/3 67.5/2 x 2
Cable Lat Pulldowns
3 sets of 10 (light)

Session 4
Bench Press (pause)
50/5 60/4 70/2 80/2 85/2 90/2
Deficit Deadlift (stand on 45# bumper plate)
40/5 50/5 60/2 65/2

Session 5
Competition – Test Squat, Bench, Deadlift if not competing…

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