092319 Novice Powerlifting Training

Week of 9/23-9/27

Day 1:

Bench Press 5 x 3 @ 1-5 Kg heavier

Deficit Deadlift 5 x 5 @ 65%

Pushups (Weighted if possible) 4xAMRAP

Pull-ups SSPT 6

Single Leg DL 2×10

Banded Tricep Push Downs 2×30

Day 2:

Deadlift 5 x 3 @ 1-5Kg heavier

Z Press 5 x 5 @55%

Overhead Squats 5×4 @ same wt.

GHR SSPT 6

SS 3 x 15 Reverse Grip Curls and French Press

Banded Leg Extensions 2 x 30

Day 3:

Press 5 x 3 @ 1-5Kg heavier

Anderson Squats 5×2 @ 60%

Dips SSPT 5

Reverse Hyper 3×10

Band Face pulls x 100 reps (in as few sets as possible)

3 x 15 Russian Twists

Day 4:

Back Squat 5 x 3 @ 1-5Kg heavier

Wide grip Bench Press 5 x 4 @ 65%

SS 3 x 12 1 Bar Landmine Rows and Bulgarian Split Squats

SS 3 x 8 ITY

3 x 10 V-ups/Hovers/Bicycles

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).