Lifting Programs: Week of 10.30.17

 In Weekly Lifting Program

Week of 10.30.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.1 @ 80-85%
2) Strict press: 2×8 perfect position
3) Strict press: Build to heavy set of 2 for the day
4a) Banded jump squat: 4×15 (band wrapped around legs just below knee)
4b) Banded face pulls: 4×15

Day 2:
1) Deadlift: 5×2.1 @ 80-85%
2) Front squat @ 23×1 tempo: 5×4 heavier than last week
3) Close-grip bench press: 8-6-5-4 increasing weight each set
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×8-10 heavier than last week
1b) Single arm DB row: 5×10-12 heavy
1c) DB bicep curl: 5×10 ea arm (one arm at a time)
2a) DB upright row: 4×10-12
2b) Strict pull-ups: 4×9-11 (assisted if necessary)
3) Barbell back squat: 3×14 @ 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 + hang snatch, 1+2+2: 5 sets heavy across (aim for 70%)
2) BTN snatch-grip push press + OH squat, 4+2: 5 sets heavy across
3) Back squat: 5×2.1 @ 80-85%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk, 2+1+2: 5 sets heavy across
2) Strict press: 2×8 perfect position
3) Strict press: Build to heavy set of 2 for the day
4) Front squat @ 23×1 tempo: 5×4 heavier than last week
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×8-10 heavier than last week
1b) Single arm DB row: 5×10-12 heavy
1c) DB bicep curl: 5×10 ea arm (one arm at a time)
2a) DB upright row: 4×10-12
2b) Strict pull-ups: 4×9-11 (assisted if necessary)
3) Barbell back squat: 3×14 @ 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

0

Start typing and press Enter to search