Week of 8/20/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 3 of 5)

Finisher:
After Session 1,3,5 = Hanging Knee Raises (3 sets of 20) or Med Ball Millers (3 sets of 8)

Session 1
Bench Press (pause on 1st rep each set)
50/8 60/5 70/3 76/3 80/3×2
Good Mornings (% of back squat)
30/8 40/8 50/8
Complex: 3 sets
8 DB Flys (light) + 5 Barbell Bent Over Row (heavy)

Session 2
Back Squat
50/8 60/5 70/3 80/3 85/3×3
RDL (% of front squat max)
30/8 40/8 50/8
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Bench Press
50/5 60/5 70/3 80/2 85/2 90/1 95/1×3
Back Squat (chains, 2 sec pause)
45/5 55/3 65/1 x 5
Cable Lat Pull Downs – 4 sets of 7 (heavier than last week)

Session 4
Deadlift
50/4 60/3 70/3 80/2 85/2 90/2×3
Cable Tricep Extensions – 3 sets of 12 (heavier than last week)

Session 5
Squat Overloads (unrack, hold 5 sec, rerack
80/1 90/1 100/1 110/1 115/1
Close Grip Bench (chains, 3 sec pause)
45/5 55/3 65/1 x 6
Complex: 3 sets
15 Russian KB Swings (AHAP) + 10 Cal Ass Bike Sprint

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