11
Jan
Powerlifting workouts for the week of 1/13/20
| Monday |
| Back squat 3-2-1 |
| (find heavy triple for day, add 5% for 2, add 5% for 1 |
| Romanian Deadlift 4 x 8-10 heavy |
| Weighted Step-ups, 4 x 8-10/leg |
| Glute Ham Raise negative, 3 x 5 as slow AP |
| GHD Situps 4 x 10, minimal rest |
| Tuesday |
| Bench Press 3-2-1 |
| (find heavy triple for day, add 5% for 2, add 5% for 1 |
| Z-Press, 3 x 6-10 heavy |
| Standing Arnold Press 4 x 10-12 |
| DB chest fly 3 x10-12 |
| Cable Tricep extension 3 x15 (301) |
| Thursday |
| Box Squat 8 x 3, focus on speed up |
| Deadlift 6 x 1 @60% |
| Seated Box Jump 4×6 |
| Banded Cald-raise 3 x 25 |
| GHD Paddling 3 x 20 (L+R = 1) |
| Friday |
| Push Press 6 x 6 (30X1) |
| Wide Grip Bench Press 8 x 3 @ 55% |
| Cuban Press 3 x 8-12 |
| Seated Banded Row x100 |
| Hammer Curls 4 x 6-10 |