Lifting Programs: Week of 7.24.17

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Week of 7.24.17

POWERLIFTING
Day 1:
1) Back squat: 5×10 @ 80-90% of 10RM (same weight as last week)
2) Close-grip bench press: 5×10 @ 80-90% of 10RM (same weight as last week)
3a) Box squat: 4×6 @ 85-90% of Back squat weight from today
3b) Band pull-aparts (overhand grip): 4×12-16
3c) DB/plate reverse fly: 4×12-16
4) Stretch

Day 2:
1) Deadlift: 5×10 @ 80-90% of 10RM (same weight as last week)
2) Front squat: 4×8 same weight as last week
3a) DB floor press: 4×10-12 heavier than 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: 5×7 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 reverse curl: 4×12-16
2c) Seated single DB tricep extension (hold with both hands): 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 + OH squat, 2+2: 5 sets building
2) Halting power snatch (3s pause at the knees): 5×3 heavy across
3) Back squat: 5×10 @ 80-90% of 10RM (same weight as last week)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Power clean + clean + jerk: 5 sets heavy across
2) Push press + jerk, 3+2: 5 sets heavy across (aim for same weight as last week)
3) Front squat: 4×8 same weight as last week
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Wide-grip bench press: 5×7 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 reverse curl: 4×12-16
2c) Seated single DB tricep extension (hold with both hands): 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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