Week 4

MONDAY DEADLIFT DAY
1)Speed deficit deadlifts with bands:  115x6x1
2)RDL: 175x3x8
3)Single leg reverse hypers: 45x12/55x2x12
4)Barbell hip thrusts w/2 second hold: 185x5/205x5/215x4x5 (10 second hold last rep, last set)
5a)Hanging leg raises: 4x10
5b)Band clams: 1x20(right)/2x20(left) / Seated abductions: 1x40

WEDNESDAY BENCH DAY

1)Bench(2 board)press: 135x3x3
2)Fat grip pin press: 115x5/ 125x2x5
3)Chest supported row: 35x2x10/40x2x10
4)Chinup: 10/ 8+2/10(with assistance from my trainer/husband!)
5)Seated DB reverse fly: 12x3x12
Finisher:
Low handle prowler push down and back x 5 (115lbs) + KB farmer's walks x 45-55 seconds x5
Lsits and handstand practice

FRIDAY
1)Box squats: 185x3x3
2)Wide stance squats box squats: 145x2x5/150x2x5
3)Front squats: 105x3x8
4)GHR: 15x6/20x2x5
5a)Ab wheel:3x10 negatives
5b)Seated band abductions: 1x25/2x20

SATURDAY
1)Speed press:(50%) 75x 9x3
2a)Incline press: 80x2x8/85x8
2b)BB glute bridge: 135x15/145x3x15
3a)Lateral raises: 15x3x10
3b)Band pull-aparts: 3x15
3c)Tricep pushdown: 3x15
Finisher:
Reverse sled drag ~12 seconds(one way) x12 +
1 arm overhead carries x 30 seconds x 4/ 2 arm DB carry x3

Powerlifting Week 3

MONDAY DEADLIFT DAY
1)Rack pulls: 190x3x3
2)Good mornings: 85x3x8
3)Hip thrusts:155x10/185x4x10
4)Reverse hypers: 90x3x12
5a)Hanging knee raises: 4x15
5b)Band walks3x15
6)Band clams: 2x20(left side-working on a glute imbalance)

WEDNESDAY BENCH DAY
1)Bench with chains: 95+chains(about 22lbs each side) x4x3
2a)Rolling db extension: 3x8(forgot what the weight was! 20s?)
2b)Prone Y: 3x12
3)Bentover wide grip barbell row: 95x10/115x4x10(these were ugly!)
4)Lat pulldown: 70x3x10
Finisher: Sled pulls one way, reverse sled drags back + 10 pushups x 4 rounds

FRIDAY
1)Safety bar squats: 160x3/170x4x3
2)Wide stance squats box squats: 145x4x5
3)Front squats: 95x8/105x2x8
4)GHR: 15x3x5
5a)Ab wheel: 1x15/2x10(negatives)
5b)Seated band abductions: 1x30/ 2x20

SATURDAY
1)Speed press:(50%) 75x 8x3
2a)Incline press: 80x3x8
2b)BB glute bridge: 135x4x15
3)Ring pullups: 1x8/2x6
4a)Lateral raises: 3x10
4b)Tricep pressdowns: 3x15
4c)Band pull-aparts: 3x15
Finisher:
Sled push(low handles down, high back about 8 seconds each way), 6x + 1 arm plate carry(25lb) x 4 between each sled push

Powerlifting Week 2

MONDAY-DEADLIFT DAY

1)Speed deadlift w/bands:  50%(115) x6x1

2)RDLs: 155x8/175x3x8

3)Hip thrusts: 155x10/185x4x10

4)Reverse hyperextensions: 90x3x12 

5)Hanging knee raises: 4x15(hated these! 

6)Side lying band clams: 2x20(left)/ 1x20 (right)

WEDNESDAY-BENCH DAY

1)Bench press: 125x3/125x3/125x3

2)Floor press: w/pause 95x5/115x5/115x5 

3a)Chinups: 3x10 

3b)Straight arm band pulldown: 3x10

(Lats were about to explode at this point)

4a)DB reverse flyes: 10x3x12

4b)Seated cable row: 70x2x10

5)Band tricep pushdowns: 1x25

5 minutes jump rope high knees (30 seconds)

FRIDAY-SQUAT DAY

1)Pause Box Squat: 185x3x3

2)Wide stance box squat: 145x3x5

3)Front squat: 95x3x8

4)GHR: 10 x 4x6

5a)Ab wheel rollouts: 1x12/ 2x10(negatives)

5b)Band seated abductions: 3x20

SATURDAY-

1)Wide grip pullups: 3x6

2)Speed bench press( @50%): 75lbsx7x3

3a)Incline bench press: 80x3x8

3b)Single leg hip thrust: 4x12

4a) Lateral raise 3x10

4b)Pull aparts 3x15

4c)Cable tricep pushdowns 3x15

Conditioning:

Reverse sled drag one way, low handle sled push back w/90lbs for 10 rounds +

Plate carries(25lbs) x 20 seconds x 3, then Farmer walks 53lbs x 45 seconds x3 



Powerlifting Week 1

TUESDAY-DEADLIFT DAY

1)Sumo deadlift:  (1 rep max) 225x1 / 235-FAIL  :(

2)RDLs: 155x6/175x6/6  (not for sure on the weight!)

3)Reverse hyperextensions: 90x2x10
4)Hip thrusts: 175x10/195x10/10
5)Band clams: 2x15

WEDNESDAY-BENCH DAY

1)Bench press: Worked up to 1 rep max- 145x1

2)Pin press: 135x3x5

3)Cable row: 70x10/90x10/10

4)Lat pulldown: 70x2x10

5)Pull-aparts: 2x12

FRIDAY-SQUAT DAY

1)Squat: (beltless)215x2x1

2)Wide stance box squat: 145x4x5

3)Glute ham raise: 3x10

4)Ab wheel rollouts: 3x12

4b)Band seated abductions: 3x15

SATURDAY-

1)Speed bench press: 75x6x3

2a)Incline bench press: 75x3x8

2b)Pullups: 2x8

3a) Lateral raise 3x10

3b) Pull aparts 3x15

3c)Cable tricep pushdowns 3x15

Prowler-

10 rounds (alternating high and low handles)