Lifting Programs: Week of 8.7.17

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Week of 8.7.17

POWERLIFTING
Day 1:
1) Back squat: 5×4 @ 95-100% of new 10RM weight
2) Close-grip bench press: 5×4 @ 95-100% of new 10RM weight
3a) Front squat @ 23×1 tempo: 4×4 light/moderate (50-55%)
3b) Seated Arnold press: 4×8-10 moderate
3c) DB pull-overs: 4×10 heavier than last week
4) Stretch

Day 2:
1) Deadlift: 5×4 @ 95-100% of new 10RM weight
2) Front squat: 4×3 @ 80-90% of last week’s 4RM
3a) Seated BTN barbell strict press: 4×5 heavier than last week
3b) Single arm DB row: 4×10-12 ea arm heavy
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Barbell strict press: 5×4 moderate
1b) DB row from plank: 5×12 (6 ea arm) heavy
2a) Standing DB tricep extension (DB each hand): 4×12 moderate
2b) DB bicep curl: 4×12 (both arms simultaneous) moderate
2c) Banded face pull: 4×12
3) RDL: 3×10 @ 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+1: 5 sets building heavier than last week
2) Snatch + OH squat: Build to heavy for the day
3) Back squat: 5×4 @ 95-100% of new 10RM weight
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk: Build to heavy for the day
2) Push press: 4×2 @ 80-85% of last week’s 2RM
3) Front squat: 4×3 @ 80-90% of last week’s 4RM
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Barbell strict press: 5×4 moderate
1b) DB row from plank: 5×12 (6 ea arm) heavy
2a) Standing DB tricep extension (DB each hand): 4×12 moderate
2b) DB bicep curl: 4×12 (both arms simultaneous) moderate
2c) Banded face pull: 4×12
3) RDL: 3×10 @ 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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