Powerlifting workouts for 12/23-12/27

27
Dec

Powerlifting workouts for 12/23-12/27

Day 1
Back Squat 5 x 12 @55%
Push press 5 x 8 @55% 31×1
Super set: 3 x 10
Barbell Good mornings
Lunges (10/leg)
Super set: 3 x 25
Seated Row
Banded face pull
GHR SSPT 8
Day 2
Strict Press 5 x 12 @55%
Pause Deadlift 5 x 5 @55% 2 seconds @knee
Single arm Rows, 3 x 10/arm 31×1
Superset: 3 x 10
DB bicep curls (31×1)
Cable Tricep Push downs (31×1)
Dips SSPT 8
3 x 30 second weighted planks
Day 3
Deadlift 5 x 12 @55%
Front Squat 5 x 5 @55% 3 second pause
Lat pull downs 3 x 10 (31×1)
Super set: 3 x 10
DB chest fly (31×1)
DB reverse fly
Super set: 3 x 10
Reverse Hyper
Belt Squat
Day 4
Bench Press 5 x 12 @55%
Anderson Squat 4 x 6 @ 60% (31×1)
Bent-over Row 3 x 8 31×1
Pull-ups SSPT 8
Super set: 3 x 10
Banded leg extensions (31×1)
Box Jumps
GHD sit-ups 4 x 10