Lifting Programs: Week of 10.29.18

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Week of 10.29.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1.1 heavier than last week
2) Back Squat: 3-2-2-1-1 building heavier than last week
3a) DB upright row + Arnold press, 5+5: 4 sets ea arm
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: 3-2-2-1-1 building heavier than last week
2) Strict press: 5×1.1.1.1 heavier than last week (rest 5s in active front rack between singles)
3a) Front rack front foot elevated split squat: 4×8 ea at controlled tempo
3b) Single leg goblet squat to bench: 4×8 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: 4×14 (7 ea arm) at last week’s weight
1b) DB pec fly: 4×10-12 slightly heavier than last week
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×6-8 heavier than last week
2b) Single arm DB Push Jerk: 4×5 ea with pause in catch ea rep heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×6-8 challenging
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Halting Clean (knees) + front squat + Jerk, 1+2+1: Build to heavy
2) Clean + Jerk: 3 sets @ 100-105% of today’s heavy complex
3) Push press: Build to heavy set of 4 for the day
4) Back Squat: 3-2-2-1-1 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, 2+2: 4 sets building
2) Halting snatch (knee): 5×1.1 building to heavy
3) Front squat: 5×3 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: 4×14 (7 ea arm) at last week’s weight
1b) DB pec fly: 4×10-12 slightly heavier than last week
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×6-8 heavier than last week
2b) Single arm DB Push Jerk: 4×5 ea with pause in catch ea rep heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×6-8 challenging
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

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