Lifting Programs: Week of 8.21.17

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Week of 8.21.17

POWERLIFTING
Day 1:
1) Deadlift: 5×5 heavier than last week (add 5-10# total)
2) Front squat: Build to heavy set of 2 for the day with perfect position
3a) Front squat: 3×2 @ 90% of Part 2
3b) Strict pull-ups: 3×5-7 weighted (OR unweighted/minimal assistance)
3c) Single arm DB row: 3×10-12 ea arm heavy
4) Seated good-mornings: 3×10 light

Day 2:
1) Back squat: 5×5 heavier than last week (add 5-10# total)
2) Bench press: 5×5 heavier than last week (add 5-10# total)
3) Strict press: Build to heavy set of 2 for the day
4a) Strict press: 3×2 @ 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: 5×4 heavier than last week
1b) DB reverse fly: 5×12 moderate
1c) DB lateral raise: 5×12 moderate
2) Russian arm complex – 4 sets of:
10 barbell upright row
10 barbell tricep extension
10 barbell bicep curl
10 barbell forearm curl
3) Back-racked lunges: 3×10 ea leg heavier than last week
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) Power snatch + low hang snatch: Build to heavy for the day
2a) Power snatch + low hang snatch: 3×1 @ 90% of Part 1
2b) Snatch grip push press: 3×3-5 @ same weight as 2a
3) Back squat: 5×5 heavier than last week (add 5-10# total)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + jerk, 2+1: Build to heavy for the day
2) Clean + jerk, 1+2: 3 sets @ 90% of Part 1 (note that this is different than Part 1 complex)
3) Front squat: Build to heavy set of 2 for the day with perfect position
4a) Front squat: 3×2 @ 90% of Part 2
4b) Strict pull-ups: 3×5-7 weighted (OR unweighted/minimal assistance)
4c) Single arm DB row: 3×10-12 ea arm heavy
5) GHD back extensions: 4×8 heavy across

Day 3:
1a) Seated strict press: 5×4 heavier than last week
1b) DB reverse fly: 5×12 moderate
1c) DB lateral raise: 5×12 moderate
2) Russian arm complex – 4 sets of:
10 barbell upright row
10 barbell tricep extension
10 barbell bicep curl
10 barbell forearm curl
3) Back-racked lunges: 3×10 ea leg heavier than last week
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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