Lifting Programs: Week of 4.16.18

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Week of 4.16.18

POWERLIFTING
Day 1:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on all sets)
2) Bench press: 4×3 heavier than last week
3a) Semi-supinated incline DB bench press: 4×6-8 heavy
3b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Double DB/KB deadlift: 3×10

Day 2:
1) Deadlift: 3-2-1-3-2-1 (go heavier than last week on all sets)
2) Front squat: 4×4 heavier than last week
3a) Double DB/KB front rack wall sit: 4x :30 heavy
3b) Single arm DB curl and press: 4×5-7 ea arm heavier than last week
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×6-8 heavy
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Slow pull snatch: 5×2 heavy across
2) Slow pull clean: 5×2 heavy across
3) Front squat @ 23×1: 5×2 heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on all sets)
2a) Push press: 4×4 heavy across
2b) Single arm DB curl and press: 4×5-7 ea arm heavier than last week
3) Front squat + jerk, 4+2: 4 sets moderate
4a) Semi-supinated incline DB bench press: 4×6-8 heavy
4b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×6-8 heavy
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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