WEEK 2

 TCS Powerlifting

Week 2

Squat Day

Heavy Squat, finding/estimating 1 Rep Max

Accessories

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

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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: 4 sets of 8, 75% of estimated 1 rep max. If it is too hard, go down, if it is too easy, go up.

Accessories 

1. Diamond Pushups, 3 sets of maximum reps
2. Cable Chest Flies, 2 directions, 3 sets of 15 each direction
3. Pulldowns, 3 sets of 15. 
4. Tricep Cables (Rope), 3 Sets, do 12 reps Downwards AND Overhead each
5. Incline Bench, 3 sets of 12 USE SPOTTER
6. Landmine Rows, 3 Sets of 12

Do not record these cool-down 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

Warmup, 3 sets of 21 kettlebell swings. 3 sets of 10 burpees. 3 sets of 10 deep, slow squats (stretch during each squat 

Deadlift. 3 sets of 8. Go light and maintain form, do not do your heaviest set of 8

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