Lifting Programs: Week of 7.25.16

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Week of 7.25.16

POWERLIFTING
Day 1:
1) Deadlift: 5×3.3 heavy across (roughly 70-75% of 1RM)
2) Strict press: 5×2.1 heavy across (rest 5-10s between set of 2 and 1)
3a) DB front raise: 4×10
3b) DB lateral raise: 4×10
4) Weighted back extensions: 3×10

Day 2:
1) Close-grip bench press: 4×8 moderately heavy across
2) Back squat: 5×5 heavy across
3a) DB bicep curl + DB half curl, 5+5: 4 sets
3b) DB hammer curl + DB half hammer curl, 5+5: 4 sets
3c) DB skull crusher: 4×10
4) Glute-ham raises: 4×5-7

Day 3:
1) Front squat: Build to heavy double for the day
2) RDL: 4×8 moderately heavy
3) Pendlay row @ 21×1: 5×4-6 heaviest possible
4a) DB Cuban press: 4×12
4b) Band internal rotation: 4×12 ea arm
4c) Standing double DB calf raise (hold DB in each hand, stand on edge of 45# plate): 4×12-15 heavy

WEIGHTLIFTING
Day 1:
1) Snatch pull + snatch, 1+2: 5 sets heavy across (keep it perfect)
2) Snatch-grip deadlift + snatch pull, 1+2: 4 sets @ 105+% of Part 1
3) Back squat: 5×5 heavy across
4a) DB front raise: 4×10
4b) DB lateral raise: 4×10

Day 2:
1) Clean: Build to heavy 3 for the day
2) Front squat + jerk, 3+1: 5 sets heavy across
3a) DB bicep curl + DB half curl, 5+5: 4 sets
3b) DB hammer curl + DB half hammer curl, 5+5: 4 sets
3c) DB skull crusher: 4×10
4) Weighted back extensions: 3×10 weighted

Day 3:
1) Snatch-grip BTN push press + OH squat, 3+2: 5 sets heavy across
2) Snatch-grip RDL @ 31×1 tempo: 5×5 heavy across
3) Press from split: 4×4 heavy across
4) Weighted back extensions: 3×10

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