Week of 6/5/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 5)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
Your Choice, but do not skip :p

#1
Close Grip Bench Press
40/10 50/5 60/5 70/3 80/2 85/1 … Work to Daily Max, then one set Max – 25%/Max Reps
Front Squat (2 sec pause)
40/3 50/3 60/2 70/2 75/1 80/1 84/1 88/1
Good Mornings
4 sets of 5 (start at 35% of max back squat, go up each set if possible)
DB Complex: 2 sets, 6 reps each (go up in weight each set if possible, try to perform unbroken)
Upright Row, Alt Arm Snatches, Thrusters, Bent Over Row, Alt Arm Snatch

#2
Rack Deadlift (1″ below knee cap)
40/10 50/5 60/5 70/3 80/3 … Work to 3RM
Romanian Deadlifts (% of front squat max)
40/8 50/8 60/8 65/8
BB Complex: 2 sets, 6 reps each (go up in weight each set if possible, try to perform unbroken)
Upright Row + Hip Snatch + Snatch Thruster + Overhead Walking Lunges + Bent Over Row

#3
Clean Pull + Clean
55/5 60/4 65/4 70/4 75/4
Push Press
55/5 60/3 65/3 70/3 75/3 80/3 … Work to Daily 3RM
Bulgarian Split Squats
3 sets of 8 (each leg, fairly light DBs – work up a little each set)
Pull/Push Complex: 3 sets
10 Cal Row Sprint + 10 Cal Ski Erg Sprint + 5 Weighted Pullups + 5 Weighted Chinups

#4
Speed Deficit Deadlift (45# Bumper, Chains, Complete set every 45 sec)
30/5 40/3 50/1×10 (use chains appropriate to maintain speed in ascent)
Floor Press
55/5 65/5 70/4 75/3 80/3×3
Grip Complex: 3 sets
80M Farmers Walk (AHAP) + 10 DB Hammer Curls (medium) + 10 Dynamic Barbell Shrugs (medium to heavy)

#5
Speed Squats (3 sec decent, Chains, EMOTM)
30/5 40/2×10 (use chains appropriate to maintain speed in ascent)
Speed Bench (Pause, Chains, EMOTM)
35/5 45/2×10 (use chains appropriate to maintain speed in ascent)
GH Raises – 5 sets of 5 (use box to assist if needed)
Sprint Complex: 3 sets (sprint on each)
100′ Prowler Push (light) + 100′ Sled Drag (light) + 15 Cal Assault Bike Sprint

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