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Week 13

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  TCS Powerlifting Week 12 Deadlift Day - Monday Warmup, 3 sets of 21 kettlebell (dumbbell) swings. 3 sets of 10 burpees. 3 sets of 10 deep, slow squats (stretch during each squat) New deadlift technique for conventional lifters.            Deadlift. Heavy 2x1.  Accessories  GHD Hingers, 4 sets of 10 Rope Cable Pull-Throughs, 3 sets of 15 Reverse Hypers, 3 sets of 12  Straight Leg Deadlifts, 3 sets of 8 Kettlebell Swings, 3 sets of 21 Calves, 3 sets of 20 ___________________________________________________________________________________ Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 2 sets of 1. Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15  Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squee
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Week 12

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  TCS Powerlifting Week 12 Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 3 sets of 3. 3x5 with a 2 second pause BELOW Parallel afterwards. Workout - Ignore Accessories 21-15-9 Air Squats Situps Lunges (22-16-10, -----  11, 8, 5 each leg)  Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15  Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: 5x5 Heavy. 75-81% of 1 Rep Max based on how you are feeling. If it is too easy, you need to go up in weight. Accessories  Tricep Rolls , 5 sets of 8 Cable Chest Flies, 2 directions , 3 sets of 15 each direction SQUEEZE your pecs Pulldowns, 3 sets of 15.  Tricep
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Week 11

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  TCS Powerlifting Week 10 Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 2 sets of 1 HEAVY. 5x5 afterwards. Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15  Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: 5x5 Heavy. 75-81% of 1 Rep Max based on how you are feeling. If it is too easy, you need to go up in weight. Accessories  Tricep Rolls , 5 sets of 8 Cable Chest Flies, 2 directions , 3 sets of 15 each direction SQUEEZE your pecs Pulldowns, 3 sets of 15.  Tricep Cables (Rope), 3 Sets, do 12 reps  Downwards  AND  Overhead  each Dumbbell Chest Flies, 3 sets of 12  Landmine  Rows , 3 Sets of 12
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Week 10

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  TCS Powerlifting Week 10 Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 4 sets of 2. Go very heavy and make your sets difficult. Use a spotter always. Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15  Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: 5x5 Heavy. 75-81% of 1 Rep Max based on how you are feeling. If it is too easy, you need to go up in weight. Accessories  Tricep Rolls , 5 sets of 8 Cable Chest Flies, 2 directions , 3 sets of 15 each direction SQUEEZE your pecs Pulldowns, 3 sets of 15.  Tricep Cables (Rope), 3 Sets, do 12 reps  Downwards  AND  Overhead  each Dumbbell Chest Flies,
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Week 9

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  TCS Powerlifting Week 9 Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 4 sets of 2 until failure. Go heavy and make your sets difficult Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15  Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: 5x5 Heavy. 75-81% of 1 Rep Max based on how you are feeling. If it is too easy, you need to go up in weight. Accessories  Tricep Rolls , 5 sets of 8 Cable Chest Flies, 2 directions , 3 sets of 15 each direction SQUEEZE your pecs Pulldowns, 3 sets of 15.  Tricep Cables (Rope), 3 Sets, do 12 reps  Downwards  AND  Overhead  each Dumbbell Chest Flies, 3 sets of 12 
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Week 8

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  TCS Powerlifting Week 8 Squat Day Already done, 5x5 day ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: Speed Bench. VERY LIGHT, just the bar or maybe up to 10 lbs. Do 3 reps AS FAST AS YOU CAN and as explosive as you can; punch the ceiling. Rest 20 seconds in between each set and do 15 sets. You can take up to a 2 minute break once in the 15 rounds, and only if you need to and the bar is starting to move really slow. Accessories  Tricep Rolls , 8 sets of 8 (yes 8 sets, fit them in often) Cable Chest Flies, 2 directions , 3 sets of 15 each direction Pulldowns, 3 sets of 15.  Tricep Cables (Rope), 3 Sets, do 12 reps  Downwards  AND  Overhead  each Dumbbell Incline Bench, 3 sets of 12  Landmine  Rows , 3 Sets of 12 Finish with Tabata Biceps Do not record these cool-down access
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Week 6

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  TCS Powerlifting Week 6 Squat Day 1 Rep Max Day for Each lift ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Overhead, straight ahead, and straight ahead underhanded. Squeeze your back muscles down each rep.  Light inclined dumbbell bench press Light pulldowns Bench Press: Speed Bench. VERY LIGHT, just the bar or maybe up to 10 lbs. Do 3 reps AS FAST AS YOU CAN and as explosive as you can; punch the ceiling. Rest 20 seconds in between each set and do 15 sets. You can take up to a 2 minute break ONCE in the 15 rounds, and only if you need to and the bar is starting to move really slow. Accessories  Tricep Rolls , 8 sets of 8 (yes 8 sets, fit them in often) Cable Chest Flies, 2 directions , 3 sets of 15 each direction Pulldowns, 3 sets of 15.  Tricep Cables (Rope), 3 Sets, do 12 reps  Downwards  AND  Overhead  each Dumbbell Incline Bench, 3 sets of 12  Landmine  Rows , 3 Sets of 12 Finish with Tabata Biceps Do not record these cool-down
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