Lifting Programs: Week of 10.23.17

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Week of 10.23.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.2 @ 75-80%
2) Strict press: 2×10 perfect position
3) Strict press: 6×1 heaviest possible
4a) DB/KB split squats (NOT Bulgarian): 4×8 ea leg heavy
4b) DB reverse fly (from hang): 4×12-15

Day 2:
1) Deadlift: 5×2.2 @ 75-80%
2) Front squat @ 23×1 tempo: 5×4 heavy across (65-70%)
3) Close-grip bench press: 4×6-8
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×10-12 heavier than last week
1b) Single arm DB row: 5×10-12 moderate
1c) Band pull-aparts: 5×15
2a) DB upright row: 4×10-12
2b) Strict pull-ups: 4×8-10 (assisted if necessary)
3) Barbell back squat: 3×12 @ 50% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Side plank dip-up + side plank: 4×10 + 20-30s ea side
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + low hang snatch, 1+3: 5 sets heavy across
2) BTN snatch-grip push press + OH squat, 4+1: 5 sets heavy across
3) Back squat: 5×2.2 @ 75-80%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + low hang clean + jerk, 1+2+2: 5 sets heavy across
2) Strict press: 2×10 perfect position
3) Strict press: 6×1 heaviest possible
4) Front squat @ 23×1 tempo: 5×4 heavy across (65-70%)
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×10-12 heavier than last week
1b) Single arm DB row: 5×10-12 moderate
1c) Band pull-aparts: 5×15
2a) DB upright row: 4×10-12
2b) Strict pull-ups: 4×8-10 (assisted if necessary)
3) Barbell back squat: 3×12 @ 50% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Side plank dip-up + side plank: 4×10 + 20-30s ea side
5) Stretch

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