Lower Body:
Deficit DL (on 25lbs plate) with (red) band Week 1: 6-8 x3 Week 2: 4-6 x4 Week 3: 2-4 x5 Week 4: 1-2 x6 Week 5: Find DL 1RM Accessory: Week 1-2: 3 x10 1 1/4 Back squat 3x15 Banded Sidestep/side 3x10 BB Hip Thrusts Week 3-5: 3x15 Glute Bridges 3x10 Back Extensions 3x10 Russian Step-ups/leg Upper Body: Floor Press Week 1: Every 90 seconds: 5 reps, alternating between close, reg and wide grip x6 sets total (back off of 5RM 10-15%) Week 2: No class, Thanksgiving Week 3: Every 2 min: 3 reps, alternating between close, reg and wide grip x6 sets total (slightly higher than last week) Week 4: Every 2:30, 2 reps, all close grip x4 total sets (add from last week) Week 5: Find 1RM Floor Press Accessory: Week 1-2: 3x10 Paused Ring Rows 3x1 min Hollow Hold 3x10 Hammer Curl Week 3-5: 3x :30 Batwing Hold 3x 10 Trap 3 Raise 3x10 Pallof Press (3 sec each to straighten and rebend arms)
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CFNOLA PowerliftingPowerlifting Coach: Archives
October 2019
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