Lifting Programs: Week of 10.9.17

 In Weekly Lifting Program

Week of 10.9.17

POWERLIFTING
Day 1:
1) Deadlift: 5×1 heavier than last week (end at 90% of current 1RM at the heaviest)
2) Strict press @ 31×1 tempo: 5×1 @ last week’s weight
3) Box squat (at parallel): 5×2 heavier than last week
4) Seated good-mornings: 4×12 empty barbell

Day 2:
1) Back squat: 5×1 heavier than last week (end at 90% of current 1RM at the heaviest)
2) Bench press: 5×1 heavier than last week (end at 90% of current 1RM at the heaviest)
3) Front squat: Build to heavy set of 2 for the day
4) Weighted GHD back extensions: 3×10

Day 3:
1a) DB pec fly: 5×8-10 heavier than last week
1b) DB curl + press: 5×8 moderately heavy
1c) DB upright row: 5×10-12 moderate
2a) DB JM press on bench: 4×6-8 heavier than last week
2b) DB hammer curl with 2s pause at top of each rep: 4×8
3) Back-racked lunges: 3×4 ea leg heavier than last week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + snatch: 5 sets heavier than last week (end at 90% of current 1RM at the heaviest)
2) Snatch grip deadlift (no pause): 5×3 @ Part 1 weight
3) Back squat: 5×1 heavier than last week (end at 90% of current 1RM at the heaviest)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + clean: 5 sets heavier than last week (end at 90% of current 1RM at the heaviest)
2) Jerk from racks: 4×2 building
3) Front squat: Build to heavy set of 2 for the day
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) DB pec fly: 5×8-10 heavier than last week
1b) DB curl + press: 5×8 moderately heavy
1c) DB upright row: 5×10-12 moderate
2a) DB JM press on bench: 4×6-8 heavier than last week
2b) DB hammer curl with 2s pause at top of each rep: 4×8
3) Back-racked lunges: 3×4 ea leg heavier than last week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

0

Start typing and press Enter to search