Lifting Program: Week of 1.11.16

 In Weekly Lifting Program

Week of 1.11.16

** This week we will begin posting both the weekly powerlifting and weightlifting programs in this post. These are designed for the average athlete looking to improve their skills. Those seeking more advanced lifting programs should contact me directly at justin@trainedwright.com

POWERLIFTING
Day 1:
1) Strict press: Build to 5RM (start conservative)
2a) Push press: 4×4 @ 115-120% of Part 1, alternating sets with
2b) Lateral plate raises: 4×10 moderate
3) Back squat: Build to 10RM (aim for 70-75% of 1RM to start)

Day 2:
1) Deadlift: Build to 5RM for the day (start conservative for this week)
2a) LIGHT good-morning: 4×8, alternating sets with
2b) Unweighted back extensions: 4×15, alternating sets with
2c) GHD sit-ups: 4×15-20
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1a) DB step-ups: 5×4 ea leg heaviest possible, alternating sets with
1b) Jumping lunges (unweighted): 5×4 ea leg for maximum height
2a) Barbell bent-over row with 2s pause at chest: 5×6
2b) Seated single-arm DB/KB press: 5×6 ea arm
3) 3 sets of:
10 Barbell upright rows
10 Standing barbell tricep extensions
10 Standing barbell bicep curls
10 Barbell forearm curls
* Use same weight for all exercises and move through quickly

WEIGHTLIFTING
Day 1:
1) Snatch + snatch balance + OH squat: Build to heavy for the day
2) Snatch deadlift: 4×4 @ 105+% of Part 1
3) Back squat: Build to 10RM heavier than last week (aim for 70-75% of 1RM to start)

Day 2:
1) Clean + low hang clean + jerk, 1+1+2: Build to heavy for the day, then 1 set @ 90%
2) Push press: 4×5 @ 65% of 1RM jerk
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Clean pull: 5×5 @ 90-100% of 1RM clean
2a) Strict press from split: 5×5 moderately heavy, alternating sets with
2b) Barbell bent-over rows with 2s pause at chest: 5×6-10 with same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

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