Lifting Programs: Week of 10.22.18

 In Weekly Lifting Program

Week of 10.22.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1.1 at last week’s weight
2) Back Squat: 4-3-2-1-1 building heavier than last week
3a) Semi-supinated DB bench press @ 21×1: 4×4-6 heavier than last week
3b) Wide-grip barbell Supinated bent-over row: 4×8 heavier than last week
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 4-3-2-1-1 building
2) Strict press: 5×1.1.1.1 at last week’s weight (rest 5s in active front rack between singles)
3a) Lateral DB/KB box step-up (far leg step across): 4×6 ea leg at last week’s weight
3b) Single leg goblet squat to bench: 3×8 ea leg challenging
4a) Glute-ham raise (scale to harop curl): 3×8-10
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) DB pec fly: 4×10-12 moderate
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8 heavier than last week
2b) Single arm DB Push Jerk: 4×5 ea with pause in catch ea rep heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low hang Clean + Front squat, 1+2: Build to heavy
2) Low hang Clean + Front squat, 2+2: 3 sets @ 80-85% of today’s heavy complex
3) Push press: 4×4 heavier than last week across
4) Back Squat: 4-3-2-1-1 building heavier than last week
5a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
5b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Muscle snatch + snatch balance, 3+1: 4 sets building
2) Low hang Snatch + halting snatch (pause at knee): 5 sets building to heavy for the day
3) Front squat (no tempo): 4×4 heavier than last week
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) DB pec fly: 4×10-12 moderate
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8 heavier than last week
2b) Single arm DB Push Jerk: 4×5 ea with pause in catch ea rep heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

0

Start typing and press Enter to search