Powerlifting workouts for week of 12/16-12/20

16
Dec

Powerlifting workouts for week of 12/16-12/20

Monday:
Back Squat 5 x 10 @57.5%
Push press 5 x 8 @55% 31×1
Super set: 3 x 10
Barbell Good mornings
Lunges (10/leg)
Super set: 3 x 20
Seated Row
Banded face pull
GHR SSPT 7
Tuesday
Strict Press 5 x 10 @57.5%
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 7
3 x 30 second weighted planks
Thursday
Deadlift 5 x 10 @57.5%
Front Squat 5 x 5 @55% 3 second pause
Lat pull downs 3 x 10 (31×1)
Super set: 3 x 10
Banded leg extensions (31×1)
Box Jumps
Super set: 3 x 10
Reverse Hyper
Belt Squat
Friday
Bench Press 5 x 10 @57.5%
Anderson Squat 4 x 6 @ 60% (31×1)
Bent-over Row 3 x 8 31×1
Pull-ups SSPT 7
Super set: 3 x 10
DB chest fly (31×1)
DB reverse fly
GHD sit-ups 4 x 10