Lifting Programs: Week of 7.31.17

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Week of 7.31.17

POWERLIFTING
Day 1:
1) Back squat: Build to new 10RM
2) Close-grip bench press: Build to new 10RM
3a) Front squat @ 23×1 tempo: 4×4 light/moderate (50-55%)
3b) DB tricep kickback: 4×12 ea arm
3c) DB pull-overs: 4×12 moderately heavy
4) Stretch

Day 2:
1) Deadlift: Build to new 10RM
2) Front squat: Build to heavy set of 4 for the day
3a) Seated BTN barbell strict press: 4×6 moderate
3b) DB pec fly (on bench): 4×12-16 heavy
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Barbell strict press: 5×4 moderate
1b) Strict pull-ups: Build to heavy single weighted in 5 sets or perform 5×5 with minimal assistance
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB bicep curl: 4×12 (both arms simultaneous)
2c) Underhand band pull-apart: 4×12-16
3) RDL: 3×8 @ 50-60% of new 10RM deadlift
4) 3 sets of:
10 Side plank dip-ups right side
10 Powell raises from side plank right arm
10 Side plank dip-ups left side
10 Powell raises from side plank left arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat, 1+2: 5 sets building heavier than last week
2) Power snatch + snatch + hang snatch: Build to heavy for the day
3) Back squat: Build to new 10RM
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk, 1+1+2: Build to heavy for the day
2) Push press: Build to heavy set of 2 for the day
3) Front squat: Build to heavy set of 4 for the day
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Barbell strict press: 5×4 moderate
1b) Strict pull-ups: Build to heavy single weighted in 5 sets or perform 5×5 with minimal assistance
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB bicep curl: 4×12 (both arms simultaneous)
2c) Underhand band pull-apart: 4×12-16
3) RDL: 3×8 @ 50-60% of new 10RM deadlift
4) 3 sets of:
10 Side plank dip-ups right side
10 Powell raises from side plank right arm
10 Side plank dip-ups left side
10 Powell raises from side plank left arm
5) Stretch

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