102119 Novice Powerlifting Training

Week of 10/21-10/26

Day 1:

Bench  Press 5×3 @ 1-5kg Heavier

Heavy Lockout Holds 3×15 sec @ 110%

RDL 5×5 @ 50%

Pullups SSPT 10 Retest

Turkish Get Ups 3×5/side

3×25 Banded Facepulls

Day 2:

Deadlift 5×3 @ 1-5kg Heavier

Iso Press 5×10 sec @ 55%

GHR SSPT 10 Retest

SS: 3×10

Arnold Press and Lat Pulldowns (^ wt)

Monster Steps: 2 x15 each

Day 3:

Press 5×3 @ 1-5kg heavier

Box Squat 5×4 @ 65%

Dips SSPT 10 Retest

Weighted Glute Bridges

Hanging Leg Raise: 3x:30 AMRAP

Day 4:

Back Squat 5×3 @5-10kg heaver

Heavy Walk Out: 3×15  sec @ 110%

Reverse Grip Bench Press: 5×5 @ 65%

SS: 3×8

Front Rack Walking Lunges 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).