Lifting Programs: Week of 11.19.18

 In Weekly Lifting Program

Week of 11.19.18

POWERLIFTING
Day 1:
1) Deadlift: 5×4 @ 85-90% of last week
2) Back Squat: 5×2 @ 85-90% of last week
3a) DB upright row + DB hang muscle snatch, 6+6: 4 sets ea arm at last week’s weight
3b) Strict chin-up/ring row: 4×6-12 accumulated reps
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Bench press: 5×2 @ 85-90% of last week
2) Strict press: 5×4 @ 85-90% of last week
3a) Front rack front foot elevated split squat: 4×5-7 ea at controlled tempo heavier than last week
3b) Jumping split squat (unweighted): 4×6 ea for height/power
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×6 ea (12 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×8
1c) DB Tate press: 4×8 slightly heavier than last week
2a) Semi-supinated DB bench press: 4×8-10
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×3-5 heavier than last week
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) Clean + front squat: 5 sets @ 85-90% of last week’s heavy
2) Push press + push jerk, 1+2: 4 sets heavier than last week
3) Back Squat: 5×2 @ 85-90% of last week
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Muscle snatch + OH squat, 1+1: 4 sets building
2) Snatch: 5×1 @ 85-90% of last week
3) Front squat: 5×2 @ 85-90% of last week
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×6 ea (12 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×8
1c) DB Tate press: 4×8 slightly heavier than last week
2a) Semi-supinated DB bench press: 4×8-10
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×3-5 heavier than last week
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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