Week of 9/5/16 – Powerlifting

REMINDER: 2 weeks out till the USAPL Right to Bear Iron Competition!

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
Superset 3 rounds of: 3 x 8 Med Ball Millers, 3 x 25 Half Jackknives

#1

Back Squat
50/3 60/2 70/2 80/2 84/1 88/1 92/1 95/1 60/8
Squat Overload (walkout, 5 second hold, walk in to rack -> USE SPOTTER!)
100%, 110%, 120%
Good Mornings (% of back squat)
20/5 30/5 35/5×3

#2

Bench Press (pause)
50/5×2 60/3 70/1 80/1 84/1 88/1 92/1 96/1 100/1
Bench Overload (unrack, 5 second hold, re-rack -> USE SPOTTER!)
105%, 115%, 120%
Bent Over Rows (Barbell, medium) – 3 sets of 6
DB Complex – 3 sets of 7:
Curls, Front Raise, Upright Row, Strict Press, Lateral Raise, Bent Over Flys, Hammer Curls

#3

Front Squat (2 sec pause)
50/8 60/6 70/4 74/2 78/1 82/1×2
Close Grip Speed Bench (pause)
40/5 50/3 60/2×4
DB Incline Press
3 sets of 8 (light, should be easy sets of 8)

#4

Deadlift
50/5×2 60/3 70/1 75/1 80/1 84/1 88/1 92/1
Bulgarian Split Squats
5 sets of 5 (each leg) – heavy DB’s in each arm
RDL (% of front squat)
60/5 80/4 85/4×2

#5 (Optional if doing competition)

Hang Power Clean (HH)
50/6 60/3 70/3 75/3 80/3 85/2×2
Prowler Push – 6 sets of 100′ (heavy as possible)
Push Press – Work up to Daily Max (only two failures allowed, then backoff set Max -25% x 8 reps)

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