Week of 6/12/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 6)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
1/3/5:  3 sets – 20 sec Hanging L-Sits + 20 Hollow Rocks
2/4: 2 sets of 8 Med Ball Millers (with partner if available)

#1

1 1/4 Deadlift (1 sec pause at below knee cap for 1/4)
50/5 60/5 70/4 80/2 83/2 86/1
Incline Bench Press
40/10 50/5 60/5 70/3 80/2 85/1 … Work to Daily Max, then one set: Daily Max minus 30%/Max Reps
Good Mornings
Work up to 3 sets of 4 (40-50% of back squat if able – should be heavy)

#2

Front Squat
50/5 60/5 70/4 80/2 83/2 86/1 90/1 94/1 … Work to Daily Max (only 1 miss allowed), then Daily Max – 30%/Max Reps
Incline Bent Over Rows (landmine)
5 sets of 5 (work up each set to something heavy)
Dynamic Barbell Shrugs
5 sets of 5 (work up each set to something heavy)
DB Complex – 3 sets, 5 reps each (light!, go up in weight each set if possible, try to perform unbroken)
Dual Arm Curls, Upright Row, Bent Over Row, Lateral Raises, Strict Press, Thrusters, Front Raises, Hammer Curls

#3

1 1/4 Bench Press (1 sec pause at sticking point)
40/10 50/5 60/5 70/3 80/2 85/1 … 60/Max Reps (no 1/4, just regular)
Speed Deadlifts (chains, fast as possible up, 5 second eccentric)
45/3 55/3 65/1×6  (1 min rest in between)
Push/Pull Complex – 9,8,7,6,5 Reps (perform weighted if possible)
Pullups + Ring Dips + Ring Rows

#4

Speed Squats (chains, as fast as possible up, 3 second eccentric)
30/3 40/3 50/2×6 (90 sec rest in between)
RDL (% of front squat max)
50/5 60/4 70/4 80/4
Conditioning Complex – 5 Rounds of:
10 Cal Row + 10 Cal Assault Bike + 10 Cal Ski Erg

#5

Power Clean
50/4 60/3 70/3 75/3 80/2 84/2 88/1 … Work to Daily Max
Strict Press
50/4 60/3 70/3 75/3 80/2 84/2 88/1 … Work to Daily Max then one set: Daily Max – 30%/Max Reps
GH Raises – 3 sets of 8 (use box to assist if needed)
Sprint/Power Complex:
Prowler Push – 3 x 50′ then immediate sprint 50′ (heavy as possible)
Sled Drag – 3 x 50′ then immediate sprint 50′ (heavy as possible)

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