082619 Intermediate Powerlifting Training

Week of 8/26-8/30

Day 1:

Back Squat:

1×3 @ RPE 8

3×5 @ 70%

RDL: 4×5 @ 45-50% of DL max

GHR SSPT Week 2

Weighted GHD Situps: 3×10

Day 2:

Press 1×3 @ RPE 8

Press 3×5 @ 70%

Incline DB BP (med) 4×6 @ same wt

Dips SSPT 2

SS:

3×12- Single arm DB Row and Chest Fly (Increase wt)

Standing barbell side bends: 3×12

Day 3:

Day 4:

DISCLAIMER: This programming is intended for use by athletes who are full time participants in Bull City Powerlifting Club. It is not to be used as a supplement for any other program at CFD (Strength & Conditioning, Hustle, or Open Gym athletes).