Lifting Programs: Week of 9.4.17

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Week of 9.4.17

POWERLIFTING
Day 1:
1) Deadlift: 5×4 @ 80-85% of last week’s 5RM
2) Front squat: 5×3 @ 75-80% of last week’s heavy single
3a) Box squat: 3×5 moderate for speed (heavier than last week)
3b) Strict pull-ups: 3×6-8 weighted (OR unweighted/minimal assistance)
4) Seated good-mornings: 3×10 light

Day 2:
1) Back squat: 5×4 @ 80-85% of last week’s 5RM
2) Bench press: 5×4 @ 80-85% of last week’s 5RM
3a) Strict press: 4×3 @ 80-85% of last week’s heavy single
3b) Push-ups or dips: 4×10-15
4) Weighted GHD back extensions: 3×10

Day 3:
1a) Seated strict press: 5×2 heavier than last week
1b) DB front raise: 5×12 moderate
1c) DB upright row: 5×12 moderate
2a) Incline bench DB bicep curl: 4×12
2b) DB tricep kickback: 4×12 ea arm
3) Back-racked lunges: 3×10 ea leg same weight as 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) Snatch: Build to heavy triple for the day
2a) Snatch pull + low hang snatch + OH squat, 1+2+1: 3×1 @ 90% of Part 1
2b) Snatch grip push press: 3×3-5 @ same weight as 2a
3) Back squat: 5×4 @ 80-85% of last week’s 5RM
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + clean + jerk, 1+2+1: 5 sets heavy across
2) Front squat: 5×3 @ 75-80% of last week’s heavy single
3a) Box squat: 3×5 moderate for speed
3b) Strict pull-ups: 3×6-8 weighted (OR unweighted/minimal assistance)
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Seated strict press: 5×2 heavier than last week
1b) DB front raise: 5×12 moderate
1c) DB upright row: 5×12 moderate
2a) Incline bench DB bicep curl: 4×12
2b) DB tricep kickback: 4×12 ea arm
3) Back-racked lunges: 3×10 ea leg same weight as 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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