Lifting Programs: Week of 2.1.16

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Week of 2.1.16

POWERLIFTING
Day 1:
1) Strict press: Build to 4RM (heavier than last week)
2a) Close-grip bench press: 4×5 @ 115-120% of Part 1, alternating sets with
2b) Single DB standing tricep extension: 4×12 moderate
3) Back squat: Build to 5RM (start at ~85% of current 1RM or, ideally, 10# heavier than last week)

Day 2:
1) Deadlift: Build to 4RM for the day (heavier than last week)
2a) Unweighted Bulgarian split squat: 4×8 ea leg, alternating sets with
2b) Jumping good-mornings: 4×6 light/moderate, alternating sets with
2c) Weighted Russian twists: 4×10 ea side heavy
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Back squat + reverse lunge ea leg, 1+2: 5×5 heaviest possible
NOTE: Each rep is one squat plus a reverse lunge on each leg.
2a) DB pull-overs: 5×8 heaviest possible, alternating sets with
2b) Russian KB swings: 5×10-12 heaviest possible
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

WEIGHTLIFTING
Day 1:
1) Snatch + OH squat, 2+2: Build to heavy for the day, then 2 sets @ 90%
2) Snatch pull from below knees: 5×4 @ 105+% of Part 1
3) Back squat: Build to 5RM (start at ~85% of current 1RM or, ideally, 10# heavier than last week)

Day 2:
1) 3-position Clean (above knee, below knee, floor): Build to heavy for the day, then 1 set @ 90%
2) Push press: 5×3 @ 72.5% of 1RM jerk
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Power clean: 5×3 same weight as last week’s set of 2
2a) Strict press from split: 5×4 heavier than last week
2b) Supinated bent-over barbell row: 5x Max reps with brief pause at chest (without failure) 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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