Week of 6/19/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 7)

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
#1/3/5: 2×20 Russian Twists w/ Plate on GHD, 2×30 sec Plank Hold (AHAP)
#2/4: Accumulate 50 Hollow Rocks (break up however)

#1

Back Squat
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
105%, 115%, 120%
Good Mornings (% of back squat)
30/5 40/5 50/5 60/5
GH Raises
5 sets of 5 (use box to assist if needed)

#2

Bench Press (pause)
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 120%
Bent Over Rows (Ds)
5 sets of 4 (each arm, knee on bench, work to heavy set)
DB Complex: 3 rounds of 7 each (light to medium weight)
Hammer Curls + Front Raise + Tricep Kickbacks + Lateral Raise

#3

Deadlift
50/8 60/6 70/4 80/2 82/1 84/1 x 5
Bent Over Rows (barbell)
6 sets of 4 (each arm, work up to heavy set)
Upright Row (barbell)
3 sets of 10 (relatively light)
Weighted Pullups – Work to 1RM
(if unable to do weighted pullup, accumulate 20 strict or assisted strict pullups)

#4

Front Squat (3 sec eccentric, + 3 sec pause)
50/5 60/5 70/4 74/3 78/3
Close Grip Speed Bench (chains, 3 sec eccentric with pause, light enough to have speed through press)
30/5 40/3 50/2×8 (EMOTM)
Bulgarian Split Squats (with DBs)
6 sets of 3 (each leg, work to something heavy)

#5

Power Clean + Push Press (base of PP max)
50/6 60/3 70/3 75/3 80/3 85/2×2
RDL (% of front squat)
40/5 50/5 60/5 70/5
PL Conditioning:
0.5 Mile Assault Bike + 10 Strict Chinups + 1000M Ski Erg + 10 Strict Chinups + 500M Row + 10 Strict Chinups

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