Lifting Programs: Week of 10.10.16

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Week of 10.10.16

POWERLIFTING
Day 1:
1) Deadlift: 6×4 same weight as last week
2) Banded back squat with 3s pause in bottom: 6×3 moderate for speed (50-55% of 1RM squat) with band tension
3a) Weighted back extensions: 3×10
3b) Glute-ham raises: 3×5-7 unweighted or 3×3-5 weighted
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 5×3.3 heavier than last week across
2a) DB bench press: 4×8 moderate
2b) Standing DB tricep extension: 4×8 heavy
3) Back squat: 4-2-2-1-1 increasing weight each set heavier than last week
4a) Lateral DB/plate raise (overhead): 4×8-10
4b) Plate front raise (overhead): 4×8-10

Day 3:
1a) Neutral grip alternating DB bench press (palms facing each other; start with both arms extended; lower one arm, then press; lower opposite arm, then press; that is one rep): 4×8
1b) DB single arm row: 4×10 ea arm heavier than last week
2) Front squat @ 40×1 tempo + front squat (no tempo), 1+3: 5 sets heavier than last week
3) Stripper squats: 5×5 moderate/perfect
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) 3-stop snatch-grip deadlift (just off floor, below knee, above knee) + low hang power snatch + power snatch: 5 sets heavy across
2) Snatch-grip DL from deficit + snatch pull from deficit, 3+2: 4 sets heavier than Part 1
3) Back squat: 4-2-2-1-1 increasing weight each set heavier than last week
4a) SA DB push press: 4×8 ea arm
4b) SA DB OH squat: 4×3-5 ea arm (go immediately from push press to overhead squat, then switch arms)

Day 2:
1) Clean + front squat + clean + jerk: Build to heavy for the day
2) Clean + front squat + clean + jerk: 2 sets @ 90% of Part 1
3) Push press + jerk, 4+2: 5 sets same weight as last week
4) Front squat @ 40×1 tempo + front squat (no tempo), 1+3: 5 sets heavier than last week

Day 3:
1) Jerk balance + press from split, 5+2: 5 sets heavy across
2) Snatch-grip RDL: 4×4 heavy across
3) Clean pull + standing shrug, 3+5: 4 sets heavy across
4) Weighted back extensions: 4×8 heavy across

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