Lifting Programs: Week of 11.21.16

 In Weekly Lifting Program

Week of 11.21.16

POWERLIFTING
Day 1:
1) Deadlift first pulls (to knee, hold for 3 seconds, return to ground): 5×3 heavy across
2) Deadlift from blocks (barbell elevated to just above knees): 5×4 slightly heavier than Part 1
3) Close-grip bench press: 5×5 heavy across with perfect elbow position
4) Weighted GHD back extension: 3×10

Day 2:
1) Pause back squat with 3s hold in bottom: 5×4 heavy across (roughly 70%)
2) Box squat: 6×4 @ 50% of Part 1 for speed and position
3) RDL: 4×5 @ 50-60% of Day 1 Part 2 weight
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB front raise: 4×10
1b) DB upright row: 4×10
1c) DB lateral raise: 4×10
2a) Barbell bicep curl: 4×12
2b) Standing DB tricep extension (one DB held with both hands): 4×8-10 heavy
3a) Banded hamstring curl (lying face down): 4×12-15
3b) DB calf raise (stand on edge of 45# plate with DB or KB in each hand for weight): 4×12-15 heavy
3c) DB lunge: 4×12 (6 ea leg) heavy
4a) DB reverse fly: 4×12-15 light
4b) DB bench press: 4×12-15 light/moderate
5) Stretch

WEIGHTLIFTING
Day 1:
1) High hang snatch: 5×4 heavy across
2) Halting snatch pull (3s pause below knees): 5×3 heavier than Part 1
3) OH squat with 3s pause in bottom: 4×4 heavy across
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean without moving the feet + clean + front squat, 2+1+1: 5 sets heavy across
2) Jerk from racks with 3s pause in catch position: 5×3 heavy across
3) Pause back squat with 3s hold in bottom: 5×4 heavy across (roughly 70%)
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB front raise: 4×10
1b) DB upright row: 4×10
1c) DB lateral raise: 4×10
2a) Barbell bicep curl: 4×12
2b) Standing DB tricep extension (one DB held with both hands): 4×8-10 heavy
3) Front squat: 5×5 heavy across
4a) DB reverse fly: 4×12-15 light
4b) DB bench press: 4×12-15 light/moderate
5) Stretch

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