Week of 5/22/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 3)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
#1 & #5 = 2 sets of 8 Med Ball Millers
#2 – #4 = 2 sets of 60 sec Weighted Plank (AHAP)

#1
Bulgarian Split Squats
3 sets of 10 (light to medium DB’s, go up a little each set if possible)
Bench Press (pause 1st rep of each set)
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Romanian Deadlifts
3 sets of 10 (about 40% of front squat, lower weight for form if needed)
Complex: 2 sets of 12 reps (superset)
DB Lateral Raises (light) + Barbell Curls (light) + Barbell Bent Over Rows (light) + Cal Ski Erg

#2
Back Squat
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Deficit Deadlifts
40/10 50/7 60/6 70/5 74/4 78/3 82/2
Complex: 2 sets of 12 (superset)
DB Seated Strict Press (light) + Strict Pullups (lightly weighted if possible) + DB Shrugs (heavy)

#3
Incline DB Bench
Work to Daily Max, start light with sets of 10,7,5,3,2,2,1,1…
Speed Bench (Chains)
30/5 40/5 50/2×10 (3 sec eccentric, speed up – exactly 1 min rest between sets)
Front Squat
50/10 65/5 70/5 75/5×3
Complex: 3 sets
10 DB Upright Row (medium) + 10 Incline Seated DB Flys (light) + 80M Farmers Carry (heavy AF)

#4
Clean Pull + Power Clean (pause below knee each rep)
55/5 60/3 65/3 70/3 75/3
Push Press
55/5 65/5 75/5×3
Complex: 2 sets of 10 reps (superset)
Strict Chinup + Arm Only Row (Cals) + American KB Swings (AHAP) + Static Bar Dips (weighted if possible)

#5
1 1/4 Speed Squats (Chains)
30/5 35/3 40/1×15 (3 sec eccentric, speed up – EMOTM, if too light, add more chains and/or bands)
Floor Press
40/10 50/5 60/5 … Up to 3RM (at least 2 sec eccentric – be safe!)
GH Raises – 3 sets of 9 (use box to assist if needed)
Complex: 3 sets of…
50′ Prowler Push -> 50′ sprint (heavy)
50′ Sled Drag -> 50′ sprint (heavy)

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