Week of 9/12/16 – Powerlifting

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
Javorek Special Medball Ab Program #1: Day 1 & 3 only (DO NOT PERFORM IF YOU ARE COMPETING IN THE STATE GAMES)

#1

Back Squat (pause)
50/3 60/2 70/2 80/2 84/1 87/1 (do a 10RM set around 70-80% if not competing)
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
100%, 110%, 120%
Good Mornings (% of back squat)
20/5 30/5 35/5×2

#2

Bench Press (pause)
50/5×2 60/3 70/1 80/1 84/1 88/1 (do a 10RM set around 70-80% if not competing)
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 110%, 115%, 120%
Accessory work for those not competing only!
Batwings (medium DB or KB) – 3 sets of 5 (4 sec hold on each one)
Superset 3 Rounds of: 10 Lateral Raises (medium DB) + 200M Farmers Walk

#3

Deadlift
50/5×2 60/3 70/1 75/1 (do a 10RM set around 70-80% if not competing)
RDL (% of front squat)
60/5 70/4 80/3
DB Complex (only if not competing) – 3 sets of 5 Reps
Squat Jump to Upright Row, Push Press, Jump Squats, Clean & Jerk, Bent Over Row

#4 (Competition!)

Back Squat
50/3 60/2 70/2 80/2 90/1 95/1 … Attempt #1 (90-95%), Attempt 2 (100-105%), Attempt #3 (105%+)
Bench Press (pause)
50/5 60/3 70/2 80/1 84/1 88/1 92/1 96/1 … Attempt #1 (90-95%), Attempt 2 (100-105%), Attempt #3 (105%+)
Deadlift
60/3 75/1 85/1 92/1 96/1 … Attempt #1 (90-95%), Attempt 2 (100-105%), Attempt #3 (105%+)

#5 (Only if not doing USAPL meet)

Power Clean + Power Jerk
50/6 60/3 70/3 75/3 80/2 85/1 90/1
Bulgarian Split Squats – 3 sets of 10 (light DB’s at side)
50/6 60/3 70/3 75/3 80/3 85/2×2
Strict Press
50/5 60/5 70/5 75/5

Recent Posts