Lifting Programs Week of 7.17.17

 In Weekly Lifting Program

Week of 7.17.17

POWERLIFTING
Day 1:
1) Back squat: 5×9 @ 80-90% of 10RM (same weight as last week)
2) Close-grip bench press: 5×9 @ 80-90% of 10RM (same weight as last week)
3a) Box squat: 4×5 @ 85-90% of Back squat weight from today
3b) Banded/cable tower tricep press-downs: 4×12-16 heavy
3c) Standing DB hammer curl: 4×12-16 heavy
4) Stretch

Day 2:
1) Deadlift: 5×9 @ 80-90% of 10RM (same weight as last week)
2) Front squat: 4×7 same weight as last week
3a) DB floor press: 4×10-12 same weight as last week
3b) DB pec fly (on bench): 4×12-16 heavy
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Wide-grip bench press: 5×6 same weight as last week
1b) Strict pull-ups: 5×8-10 (less assistance or weighted)
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB front raise: 4×12-16 heavy
2c) DB lateral raise (to shoulder height): 4×12-16 heavy
3) Deadlift from plates (8” off floor): 3×8 moderately heavy
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + snatch balance + 3-position OH squat: 5 sets building
2) Snatch pull + hang power snatch + power snatch, 1+3+1: 5 sets heavy across
3) Back squat: 5×9 @ 80-90% of 10RM (same weight as last week)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) 3-stop clean-grip deadlift (just off floor, below knee, above knee) + hang clean + clean + jerk: 5 sets building
2) Push press + jerk, 2+4: 5 sets heavier than last week across
3) Front squat: 4×7 same weight as last week
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Wide-grip bench press: 5×6 same weight as last week
1b) Strict pull-ups: 5×8-10 (less assistance or weighted)
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB front raise: 4×12-16 heavy
2c) DB lateral raise (to shoulder height): 4×12-16 heavy
3) Deadlift from plates (8” off floor): 3×8 moderately heavy
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

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