101419 Novice Powerlifting Training

Week of 10/14-10/19

Day 1:

Bench  Press 5 x 3 @ 1-5 Kg heavier

Heavy Holds 3×10 secs S 110%

RDL 5×4 @ 50%

Pull-ups SSPT 9

3×5 Turkish Get Ups/side

2×25 Banded Facepulls

Day 2:

Deadlift 5×3 @ 1-5kg heavier

ISO Press 5×10 sec @ 50%

GHR SSPT 9

SS: 3×10

Arnold Press

Lat Pulldowns

Monster Steps 2×15

Day 3:

Press 5 x 3 @ 1-5Kg heavier

Box Squat 4×4 @ 65%

Dips SSPT 9

Weighted Glute Bridges: 3×15

3xAMRAP Hanging Leg Raises

Day 4:

Back Squat 5 x 3 @ 5-10 Kg heavier

Heavy Walk Outs 3×10 sec @ 110%

Reverse Grip BP 5×4 @ 65%

3×5 Front Rack Weighted Lunge and Windmills

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).