Lifting Programs: Week of 10.17.16

 In Weekly Lifting Program

Week of 10.17.16

IMPORTANT NOTE: This will be the final week of the “power program” being posted to the blog. The website will evolve to offer the weekly strength programs (like the one below) here at a discounted rate ($10 monthly vs the current $20 monthly) and we will also be offering stand-alone strength programs for sale at a substantially discounted rate versus monthly customized programming options. If you have any questions, feel free to reach out at justin@trainedwright.com!

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POWERLIFTING
Day 1:
1) Deadlift: 5×5 same weight as last week
2) Banded back squat with 3s pause in bottom: 7×3 heavier than last week
3a) Weighted back extensions: 3×10
3b) Glute-ham raises: 3×6-8 unweighted or 3×4-6 weighted
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 5×3.2 heavier than last week across
2a) DB bench press: 4×6-8 heavy
2b) DB skull crushers (lying down): 4×10-12 moderately heavy
3) Back squat: 3-2-1-1-1 increasing weight each set heavier than last week if possible
4a) Plate front raise (overhead): 4×8-10
4b) Overhead plate lunges: 4×12-16 (6-8 each leg)

Day 3:
1a) Neutral grip alternating DB bench press (same as last week) + neutral grip alternating DB bench press from bottom (same as neutral grip but starting with DB’s on chest instead of extended), 4+4: 4 sets heavy across
1b) DB power row: 4×8 ea arm heavy (power row starts like a regular bent-over row with opposite hand/knee on bench and ends with DB arm extended overhead and body rotated to the side with chest open
2) Front squat @ 40×1 tempo + front squat (no tempo), 2+3: 5 sets same weight or heavier than last week
3) Stripper squats + jumping back squats, 6+4: 4 sets moderate/perfect
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Muscle snatch into squat (no hook grip, no contact, no foot movement): 4×3 moderate and perfect
2) Power snatch + power snatch from below knees + OH squat, 1+1+2: 5 sets heavy across
3) Snatch-grip DL from deficit + snatch pull from deficit, 3+3: 4 sets heavier than Part 2
4) Back squat: 3-2-1-1-1 increasing weight each set heavier than last week if possible

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

Day 3:
1) Push jerk + split jerk + jerk balance, 2+1+4: 5 sets moderate
2) Snatch-grip RDL: 4×4 heavier than last week
3) Clean pull + low hang clean pull, 2+2: 4 sets heavy across (95-105% of 1RM C&J)
4) Weighted back extensions: 4×8 heavy across

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