Lifting Programs: Week of 8.14.17

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Week of 8.14.17

POWERLIFTING
Day 1:
1) Deadlift: 5×5 heavy across (aim for 70-75% of 1RM)
2) Front squat: Build to heavy set of 3 for the day with perfect position
3a) Front squat: 3×3 @ 90% of Part 2
3b) Strict pull-ups: 3×5-7 weighted (OR unweighted/minimal assistance)
3c) DB skull crushers: 3×15
4) Seated good-mornings: 3×10 light

Day 2:
1) Back squat: 5×5 heavy across (aim for 70-75% of 1RM)
2) Bench press: 5×5 heavy across (aim for 70-75% of 1RM)
3) Strict press: Build to heavy set of 3 for the day
4a) Strict press: 3×3 @ 90% of Part 3
4b) Push-ups or dips: 3×10-15
5) Weighted GHD back extensions: 3×10

Day 3:
1a) Seated strict press: 5×5 moderate
1b) DB row from plank: 5×14 (7 ea arm) heavy
2a) Banded tricep press-down: 4×15
2b) DB bicep curl: 4×12 (both arms simultaneous) moderate
2c) DB front raise: 4×12
3) Back-racked lunges: 3×12 ea leg moderately heavy
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) Hang snatch: Build to heavy set of 3 for the day
2a) Hang snatch: 3×2 @ 90% of Part 1
2b) Snatch grip push press: 3×4-6 @ same weight as 2a
3) Back squat: 5×5 heavy across (aim for 70-75% of 1RM)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Low hang clean + clean + jerk: Build to heavy for the day
2) Low hang clean + clean + jerk: 3 sets @ 90% of Part 1
3) Front squat: Build to heavy set of 3 for the day with perfect position
4a) Front squat: 3×3 @ 90% of Part 2
4b) Strict pull-ups: 3×5-7 weighted (OR unweighted/minimal assistance)
4c) DB skull crushers: 3×15
5) GHD back extensions: 4×8 heavy across

Day 3:
1a) Seated strict press: 5×5 moderate
1b) DB row from plank: 5×14 (7 ea arm) heavy
2a) Banded tricep press-down: 4×15
2b) DB bicep curl: 4×12 (both arms simultaneous) moderate
2c) DB front raise: 4×12
3) Back-racked lunges: 3×12 ea leg moderately heavy
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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