Lifting Programs: Week of 8.8.16

 In Weekly Lifting Program

Week of 8.8.16

POWERLIFTING
Day 1:
1) Deadlift: 5×2.2 heavier than last week across
2) Behind-the-neck strict press (wide grip): 5×3 moderately heavy
3) 4 sets of: 10 barbell upright rows, 10 barbell tricep extensions, 10 barbell bicep curls, 10 barbell forearm curls
4) Weighted back extensions: 3×10

Day 2:
1) Close-grip bench press: 5×3.2 same weight as last week (rest 5-15s between set of 3 and 2)
2) Back squat: 5×3 heavier than last week
3a) Banded row + external rotation: 4×10 ea arm
3b) Banded V-fly: 4×10 ea arm
3c) Lateral plate/DB raise (full overhead): 4×10 heavier than last week if possible
4) Glute-ham raises:4×5-7

Day 3:
1) Front squat: 4×3 @ last week’s weight
2) Single leg barbell RDL: 5×8 ea leg same weight as last week or heavier
3) Pendlay row @ 21×1: 5×2-4 heavier than last week
4a) SA DB strict press: 4×6 ea arm heavier than last week
4b) Standing double DB/KB calf raise: 4×12-15 heavier than last week
4c) DB/plate front raise: 4×12 moderate

WEIGHTLIFTING
Day 1:
1) Pause snatch (3s pause at knees) + snatch, 2+1: 5 sets heavier than last week
2) Snatch pull + snatch-grip RDL, 3+3: 4 sets @ 105+% of Part 1
3) Back squat: 5×3 heavier than last week
4) 4 sets of: 10 barbell upright rows, 10 barbell tricep extensions, 10 barbell bicep curls, 10 barbell forearm curls

Day 2:
1) Low hang clean + clean, 2+1: 5 sets heavy across (aim for same weight as last week)
2) Front squat + jerk, 3+1: 5 sets heavier than last week
3a) Banded row + external rotation: 4×10 ea arm
3b) Banded V-fly: 4×10 ea arm
3c) Lateral plate/DB raise (full overhead): 4×10 heavier than last week if possible
4) Weighted back extensions: 4×8 weighted

Day 3:
1) Muscle snatch + 3-position OH squat, 3+1: 5 sets heavy across
2) Clean pull from low hang: 4×4 heavy across
3) Behind-the-neck jerk: 5×3 heavier than last week
4) Weighted back extensions: 3×10

0

Start typing and press Enter to search