Lifting Programs: Week of 11.13.17

 In Weekly Lifting Program

Week of 11.13.17

POWERLIFTING
Day 1:
1) Back squat: 5×3.1 @ 75-80%
2) Strict press: 5×1.1 @ 90-95% of last week’s heaviest 2
3) Push press: 3×6 heavy across
4a) Banded jump squat: 4×15 (band wrapped around legs just below knee)
4b) DB front raises (all the way overhead; neutral grip palms facing each other): 4×10-12 controlled

Day 2:
1) Deadlift: 5×3.1 @ 75-80%
2) Front squat @ 23×1 tempo: 5×3 heavier than last week
3a) Close-grip bench press: 4×4 heavy across
3b) Elevated single-leg bridge (foot on bench/box): 4×20 (10 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm seated DB Arnold press: 5×8-10 ea arm
1b) Single arm DB row: 5×8-10 heavier than last week
1c) Barbell reverse curl: 5×10-12
2a) Barbell upright row: 5×8-10
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×12 @ 55% 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 + snatch, 2+2: 5 sets heavy across
2) BTN snatch-grip push press + snatch balance + OH squat, 2+1+2: 5 sets heavier than last week
3) Back squat: 5×3.1 @ 75-80%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk, 2+2+2: 5 sets building
2) Strict press: 5×1.1 @ 90-95% of last week’s heaviest 2
3) Push press: 3×6 heavy across
4) Front squat @ 23×1 tempo: 5×3 heavier than last week
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm seated DB Arnold press: 5×8-10 ea arm
1b) Single arm DB row: 5×8-10 heavier than last week
1c) Barbell reverse curl: 5×10-12
2a) Barbell upright row: 5×8-10
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×12 @ 55% 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