Monday:Back Squat 5 x 8 @60%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 25Seated RowBanded face pullGHR SSPT 4 Tuesday:Strict Press 5 x 8 @60%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Close Grip Bench Press 4 x 6 @60%Superset:...Read More
Monday Strong: Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. restWeighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. restZ-Press 5 x 8 (30×1) 30 sec. restSingle leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. restLat pulldown...Read More
MondayBack Squat 5 x 10 @55%Push press 5 x 8 @55% 31×1Incline DB BP (low) 3 x 10 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 20Seated RowBanded face pullGHR SSPT 2 TuesdayStrict Press 5 x 10 @ 55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x...Read More
MondaySumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restIncline DB Bench Press 5 x 8 (light) (30×1) 30 sec. restStanding Arnold Press 5 x 8 (Light) (30×1) 30 sec. restGlute Bridges 5 x 8 /leg 30 sec. restSkull Crushers (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30...Read More
Monday 11/11/19 Strong: Bench Press 5 x 8 (light) (30×1) 30 sec. rest Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest DB Hang Power clean 5 x 8 (light-moderate) 30 sec. rest Cable Cross-over 3 x 15 (light-moderate) (30×1) Zottman Curls 5 x 8 (light) (30×1) 30 sec. rest Tabata...Read More
Monday 11/11/19 Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell Chest fly 5 x 8 (Light) (30×1) 30 sec. rest Weighted step-ups 5 x 8 /leg 30 sec. rest French Press (light) 5 x 8 (30×1) 30 sec. rest Side delt raise 5 x 8 (30×1) 30...Read More
Powerlifting Workouts for the Week of 111119 Monday 11/11/19 Back Squat 5 x 10 @55% Push press 5 x 8 @55% 31×1 Incline DB BP (low) 3 x 10 @55% 31×1 Super set: 3 x 10 Barbell Good mornings Lunges (10/leg) Super set: 2 x 20 Seated Row Banded face pull GHR SSPT 2 Tuesday 11/12/19...Read More
Day 1: Back Squat 5 x 12 @50% Push press 5 x 8 @50% 31×1 Incline DB BP (low) 3 x 10 @50% 31×1 Super set: 3 x 10 Barbell Good mornings Lunges (10/leg) Super set: 2 x 20 Seated Row Banded face pull GHR SSPT 1 Day 2: Strict Press 5 x 12 @...Read More
Day 1: Romanian Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell BP 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. rest Banded Hamstring Curls 5 x 8 (30×1) 30 sec. rest Standing Tricep Extension (machine) 5 x 8 (30×1) 30 sec. rest Side...Read More
