Week of 9/10/18 – Powerlifting

Deload Week, Post-Competition

Finisher:
None

Session 1
Bench Press
50/8 60/5 70/Max Reps
Deficit Deadlift
50/4 60/3 70/1 x 10 (EMOTM)
Complex: 2 sets
10 Barbell Bent Over Row (light) + 10 Good Mornings (light)

Session 2
Back Squat
50/8 60/5 70/Max Reps
Complex: 3 sets
10 Cable Lat Pull Downs + 10 EZ Bar Curls (light)

Session 3
Strict Press
Work to Daily Max
RDL (% of front squat max)
30/8 40/8 50/8

Session 4
Front Squat (3 sec pause)
40/4 50/3 60/2 x 10 (EMOTM)
Floor Press
40/4 50/3 60/3×3
Back Hypers – 3 sets of 10 (slow and controlled)

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