Powerlifting workouts for the week of 1/27/20

Monday
Back Squat, build to a heavy single, take 70% and do 4 x 5
Sumo Deadlift, 4 x 6-10 (heavy)
SS: A)Weighted Step-ups, 4 x 8-10/leg
B: DB Romanian Deadlift 4 x 10-12
Glute Ham Raise negative, 4 x 5 as slow AP
Plank Pull-throughs, 4 x 20 (L+R = 2)
Tuesday
2 Board Bench Press (Heavy single, 4 x 5 @75%)
Z-Press, 3 x 8-10
SS: A) DB Chest Fly 3 x 10-12
B) French Press 3 x 10-12
Cable tricep extension, 3 x 20 (301)
Standing Arnold Press, 4 x 10-12 (Light to moderate)
Thursday
Low Box Squat 8 x 3 @50ish % (below parallel)
Dimmel Deadlift, 3 x 15-20 @40ish%
Banded KB Swings, 4 x 8-12
Banded Box Step-ups, 3 x 20/leg
Banded Leg extensions x 100 reps
GHD Situp, tabata
Friday
Band Resisted Bench Press, 8×3 @50%
Supinated Pull-up Negatives 5 x 5 (301)
See-Saw Press, Tabata
Banded Push-up, Tabata
Banded Tricep Push-downs x 150
Banded bicep curls x 150