Lifting Programs: Week of 10.16.17

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Week of 10.16.17

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy single for the day
2) Strict press: Build to heavy single for the day
3) Box squat (at parallel): 4×3 @ 50-60% of current 1RM back squat; must be FAST and perfect
4) Empty barbell seated good-mornings: 4×10

Day 2:
1) Back squat: Build to heavy single for the day
2) Bench press: Build to heavy single for the day
3) Front squat: Build to heavy single for the day
4) Unweighted GHD back extension: 4×12

Day 3:
1a) DB neutral grip bench press: 5×10-12 moderate
1b) Single arm DB row: 5×10-12 moderate
1c) DB upright row: 5×10-12 moderate
2a) DB JM press on bench: 4×8-10 same weight as last week
2b) Strict pull-ups: 4×8-10 (assisted if necessary)
3) Barbell back squat: 3×10 @ 50% of 1RM from this week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Push press: Build to heavy single for the day
3) Snatch pull + snatch pull from below knees, 1+2: 5 sets @ 90+% of current 1RM snatch
4) Empty barbell seated good-mornings: 4×10

Day 2:
1) Snatch: Build to heavy single for the day
2) Clean and jerk: Build to heavy single for the day
3) Front squat: Build to heavy single for the day
4) Unweighted GHD back extensions: 4×12

Day 3:
1a) DB neutral grip bench press: 5×10-12 moderate
1b) Single arm DB row: 5×10-12 moderate
1c) DB upright row: 5×10-12 moderate
2a) DB JM press on bench: 4×8-10 same weight as last week
2b) Strict pull-ups: 4×8-10 (assisted if necessary)
3) Barbell back squat: 3×10 @ 50% of 1RM from this week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

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