Powerlifting Cycle 11.18.14 - 12.18.14

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)