POWERLIFTING WORKOUT

Week of 11/19/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 5

Session 1
Front Squat
50/5 60/5 70/4 75/4 80/6 x 3
Bench Press (pause)
50/5 60/5 70/4 75/4 80/6 x 3
EZ Bar Skull Crushers
3 sets of 12 (strict and controlled, assisted with band if needed)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 70/4 75/3 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 90/3 95/3 x 3
DB Curls + DB Bent Over Row
4 sets of 5 (each arm, medium-ish)

Session 3
Deficit Deadlift (3″)
50/5 60/5 70/5 75/8 x 2
Bulgarian Split Squat
4 sets of 8 (light, 4 each leg, heavier than last week)
Weighted Planks
3 sets x 60 sec (medium weight plate)

Session 4
Incline DB Bench Press
5 sets of 6, work to heavier than last week
Back Squat (chains, 2 sec pause)
40/5 45/3 50/3 57/3 62/2 x 3
Russian KB Swings (AHAP)
5 sets of 10 (focus on explosive hips, squeezing the glutes hard!)
Cable Lat Pulldown
5 sets of 6 (work to fairly heavy)

Session 5
Deadlift
50/5 60/3 70/2 75/1 x 15 (1 rep every 90 seconds)
Strict Press
50/5 60/5 70/5 75/5 x 2
Cable Tricep Extensions
5 sets of 6 (work to fairly heavy)

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Week of 10/22/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 2

Session 1
Back Squat
50/5 60/5 67/8 x 2
Bench Press
50/5 60/5 70/8 x 2
Med Ball Half Jackknives
3 sets of 15
DB Tricep Kickbacks
3 sets of 8 (each arm)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 70/4 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 85/5 x 2
EZ Bar Curls
3 sets of 10 (medium)

Session 3
Deficit Deadlift (3″)
50/5 60/5 65/5 70/8 x 2
Bulgarian Split Squat
2 sets of 10 (light, 5 each leg, little heavier than last week)
Weighted Planks
3 sets x 40 sec (medium weight plate)

Session 4
Incline DB Bench Press
4 sets of 10, start light but work up to daily max set of 10
Back Squat (3 sec decent, 2 sec pause)
50/5 55/3 60/3 65/3 70/2 x 3
Strict Press
50/5 60/5 65/3 70/3 x 2
Cable Lat Pulldown
3 sets of 10 (work to fairly heavy)

Session 5
Deadlift
40/5 50/3 60/2 65/1 x 20 (1 rep every 40 seconds)
Bent Over Rows (Barbell)
4 sets of 10 (fairly light)
DB Lateral Raises + DB Front Raises
3 sets of 10 (light)
Cable Tricep Extensions
3 sets of 10 (work to fairly heavy)

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Week of 10/15/18 – Powerlifting

New Cycle: 12 Week Offseason Strength / Volume Cycle, Week 1

Session 1
Back Squat
50/5 60/5 63/8 x 2
Bench Press
50/5 60/5 65/8 x 2
Weighted Situps
3 sets of 10
Ez Bar Skull Crushers
3 sets of 8 (medium)

Session 2
Front Squat (2 sec decent, 2 sec pause)
50/5 60/5 65/3 x 3
Bench (3 board)
50/5 60/5 70/5 80/5 x 2
Hammer Curls
3 sets of 8 (medium)

Session 3
Deficit Deadlift (3″)
50/5 60/5 65/8 x 2
Bulgarian Split Squat
2 sets of 10 (light, 5 each leg)
Weighted Planks
3 sets x 30 sec (medium weight plate)

Session 4
CG Bench Press (2 sec decent, 2 sec pause)
50/5 60/5 65/3 x 3
Strict Press
50/5 60/5 65/3 x 3
Cable Lat Pulldown
3 sets of 8 (work to fairly heavy)

Session 5
Deadlift
40/5 50/3 60/1 x 20 (1 rep every 30 seconds)
Batwings
3 sets of 4 (4 sec hold at top, light)
DB Lateral Raises + DB Front Raises
3 sets of 8 (light)
Cable Tricep Extensions
3 sets of 8 (work to fairly heavy)

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Week of 9/3/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 5 of 5) – Meet Week!

Finisher:
None

Session 1
Bench Press (pause)
50/8 60/5 70/3 76/2 82/1 86/1
Deadlift
50/4 60/3 70/3 75/1 80/1×2
Complex: 2 sets
10 Barbell Bent Over Row (light)

Session 2
Back Squat
50/8 60/5 70/3 76/2 82/1 86/1
Cable Lat Pull Downs – 3 sets of 10 (light)

Session 3
RDL (% of front squat max)
40/4 50/4 60/4

Session 4
Close Grip Bench Press (pause)
40/4 50/3 60/3×3
Back Hypers – 3 sets of 10 (slow and controlled)

Competition Day

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Week of 8/20/18 – Powerlifting

Comp Prep Cycle, Fortius Lift and Labor Open (Week 3 of 5)

Finisher:
After Session 1,3,5 = Hanging Knee Raises (3 sets of 20) or Med Ball Millers (3 sets of 8)

Session 1
Bench Press (pause on 1st rep each set)
50/8 60/5 70/3 76/3 80/3×2
Good Mornings (% of back squat)
30/8 40/8 50/8
Complex: 3 sets
8 DB Flys (light) + 5 Barbell Bent Over Row (heavy)

Session 2
Back Squat
50/8 60/5 70/3 80/3 85/3×3
RDL (% of front squat max)
30/8 40/8 50/8
Back Hypers – 3 sets of 15 (slow and controlled)

Session 3
Bench Press
50/5 60/5 70/3 80/2 85/2 90/1 95/1×3
Back Squat (chains, 2 sec pause)
45/5 55/3 65/1 x 5
Cable Lat Pull Downs – 4 sets of 7 (heavier than last week)

Session 4
Deadlift
50/4 60/3 70/3 80/2 85/2 90/2×3
Cable Tricep Extensions – 3 sets of 12 (heavier than last week)

Session 5
Squat Overloads (unrack, hold 5 sec, rerack
80/1 90/1 100/1 110/1 115/1
Close Grip Bench (chains, 3 sec pause)
45/5 55/3 65/1 x 6
Complex: 3 sets
15 Russian KB Swings (AHAP) + 10 Cal Ass Bike Sprint

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