TCS Power Lifting

TCS Powerlifting

Week 1

Squat Day

Form and Technique for all 3 lifts, Focus on Squats

Accessories

1. Leg Curls, 4 sets of 15
2. Leg Extensions, 3 sets of 15
3. Leg Press AND calves, 3 sets of 15 each
4. DB Single Leg Deadlifts, 3 sets of 20
5. GHD Hamstrings, 3 sets of 10
6. Split Squats, 3 sets of 15 on each leg

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Bench Day

Bench Form Focus

Accessories 

1. Tricep Rolls, 4 sets of 12 
2. Cable Chest Flies, 3 directions, 3 sets of 12 each direction
3. Pulldowns, 3 sets of 8
4. Tricep Cables (Rope), 3 Sets, do 12 reps Downwards AND Overhead each
5. Incline Dumbbell Bench, 3 sets of 15
6. Inverted Rows, 3 Sets of 12

Do not record these accessories:

1. Rotator Cuff Twists, 3 sets of 12, NO MORE THAN 5 LBs
2. Pot Stirs, 3 Sets of 12

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Deadlift Day

Deadlift Form Focus

Accessories 

1. GHD Hingers, 4 sets of 10
2. Rope Cable Pull-Throughs, 3 sets of 15
3. Reverse Hypers, 3 sets of 12 
4. Straight Leg Deadlifts, 3 sets of 8
5. Kettlebell Swings, 3 sets of 21
6. Calves, 3 sets of 20