Week of 8/27/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 4 of 5)

Finisher:
None

Session 1
Bench Press (pause)
50/8 60/5 70/3 76/3 82/1 86/1 91/1 96/1 100/1×2
Good Mornings (% of back squat)
40/5 50/5 60/5
Complex: 3 sets
10 Barbell Bent Over Row (heavy)

Session 2
Back Squat
50/8 60/5 70/3 76/3 82/1 86/1 91/1 96/1×2
RDL (% of front squat max)
40/5 50/5 60/5
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Close Grip Bench Press
45/8 55/4 65/3 75/3×3
Cable Lat Pull Downs – 5 sets of 6 (heavier than last week)

Session 4
Deadlift
50/4 60/3 70/3 80/2×2
Rack DL (right above knee cap)
80/2 90/2 95/2 100/1×2
Back Squat (pause 3 sec)
40/5 50/3 60/4×3
Cable Tricep Extensions – 3 sets of 8 (heavier than last week)

Session 5
Squat Overloads (unrack, hold 5 sec, rerack)
80/1 90/1 100/1 110/1 115/1
Bench (3 sec pause)
45/5 55/3 65/3×3
Bench Overloads (unrack, hold 5 sec, rerack)
80/1 90/1 100/1 110/1 115/1

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