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)