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

Formstack Submission For: TCS Power Lifting Submitted at 12/10/21 5:04 PM Name: Sam Anderson Today's Date: 12/10/2021 Work out of the Day: Bench Day Deadlift Day Main Lift: Deadlift Sets:

Formstack Submission For: TCS Power Lifting Submitted at 12/10/21 5:04 PM Name: Jacob Michalski Today's Date: 12/10/2021 Work out of the Day: Deadlift Day Main Lift: Deadlift Sets:

Formstack Submission For: TCS Power Lifting Submitted at 12/08/21 4:49 PM Name: Jacob Michalski Today's Date: 12/08/2021 Work out of the Day: Bench Day Main Lift: Bench Sets: