Powerlifting workouts for the week of 12/30/19-1/3/19

30
Dec

Powerlifting workouts for the week of 12/30/19-1/3/19

Monday
Back squat 3-2-1 
(find heavy triple for day, add 5% for 2, add 5% for 1
Barbell Good mornings 4 x 6-10 heavy
Bulgarian Split Squat, 4 x 6-10/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
Pendlay Row, 3 x 6-10 heavy
JM Press 4 x 10-12
DB chest fly 3 x10-12
Cable Tricep extension 3 x15 (301)
Thursday
Box Squat 8 x 2, focus on speed up
Dimmel Deadlift 4 x 8-12
Box Jump 4×6
3 way calf raise, 3 x 20/each
Cable Crunch 3 x 25
Friday
Close Grip Bench Press 4 x 6-10
DB Bench Press 6 x 6, heavy and fast
DB Lat pull-overs 3 x 8-12
Arnold Press 3 x 8 -12
Hammer Curls 4 x 6-10