Lifting Programs: Week of 2.25.19

 In Weekly Lifting Program

Week of 2.25.19

** This will be the last week of the lifting program being posted on the blog. The website is going to be updated with lots of new continuous blog content and the ability to subscribe to a newsletter. Stay tuned.

POWERLIFTING
Day 1:
A. Back squat: 5×4 heavier than last week across
B1. Stagger stance barbell RDL: 3×6-8 ea leg heavier than last week
B2. Prone opposite arm/leg arch lifts: 3×20 (10 ea)
C. Strict press: 5×3 heavier than last week across
D1. Wide-grip supinated barbell row: 3×10-12
D2. Deficit push-up: 3x ME without failure (sub regular push-ups)

Day 2:
A. Deadlift: 5×4 heavier than last week across
B1. Box squat (parallel): 3×5-7 @ 75-80% of Day 1 squat weight
B2. Seated band/cable row with upper back flexion: 3×10-12 controlled and deliberate
C. Bench press: 5×4 heavier than last week across
D1. DB Floor wipers (left/middle/right = 1 rep): 3×8-10
D2. Medball hamstring curls @ 21×2 tempo: 3×8-12

Day 3:
A1. Seated Filly press: 4×8 ea arm
A2. DB pull-over: 4×10-12 heavier than last week
A3. Double DB bicep curl + double DB bent-over row, 10-12+ME: 4 sets at last week’s weight
B1. Barbell Pendlay row: 4×5-7 heavier than last week
B2. Pull-up + ring row, ME + 12-15 accumulated: 4 sets
C1. Standing calf raises (toes elevated on plate; weighted if needed): 3×20-25
C2. Seated banded dorsiflexion: 3×20-25
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted Turkish sit-up (DB or KB extended in ea hand): 4×12-15

WEIGHTLIFTING
Day 1:
A. Snatch + OH squat, 1+2: 5 sets heavier than last week across
B1. BTN Snatch-grip push press + BTN snatch-grip jerk, 3+2: 4 sets building
B2. Prone opposite arm/leg arch lifts: 4×20 (10 ea)
C. Back squat: 5×4 heavier than last week across
D1. Wide-grip supinated barbell row: 3×10-12
D2. Deficit push-up: 3x ME without failure (sub regular push-ups)

Day 2:
A. Clean + front squat + jerk, 2+1+2: 5 sets at last week’s weight
B. Split jerk: 4×2 heavier than last week
C. Bench press: 5×4 heavier than last week across
D. Front squat: 4×2 heavier than last week across

Day 3:
A1. Seated Filly press: 4×8 ea arm
A2. DB pull-over: 4×10-12 heavier than last week
A3. Double DB bicep curl + double DB bent-over row, 10-12+ME: 4 sets at last week’s weight
B1. Barbell Pendlay row: 4×5-7 heavier than last week
B2. Pull-up + ring row, ME + 12-15 accumulated: 4 sets
C1. Standing calf raises (toes elevated on plate; weighted if needed): 3×20-25
C2. Seated banded dorsiflexion: 3×20-25
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted Turkish sit-up (DB or KB extended in ea hand): 4×12-15

0

Start typing and press Enter to search