Week 5

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 TCS Powerlifting

Week 5

Squat Day

Warmup: Slow assisted squats, 3 sets of 10, Good Mornings, 3 sets of 8. Use Barbell or no weight at all. 3 sets of 7 burpees.

ALWAYS BUILD to working weight. Start with bar, and work up with increasing weight and decreasing reps.

Workout

Squats. 75% of 1 rep max, 3 sets of 2 until failure. Go up in weight if it is easy. If you get to 10, move up in weight and try again, set does not count for three. Aim for 6-9 reps.

Accessories

  1. Vertimax Squat Jumps, 4 sets of 20
  2. Leg Curls, 3 sets of 15
  3. Leg Extensions, 3 sets of 15
  4. GHD Hamstrings, 3 sets of 10
  5. Box Jumps, 3 sets of 15 
  6. SPECIAL - 3 sets
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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 2 until failure, pause bench. Aim for 6 to 9 reps, if you can do 10, go up. TAP the chest lightly, do not rest the bar.

Accessories 

  1. JM Press, 4 sets of 15
  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. Dumbbell Incline Bench, 3 sets of 12 
  6. Landmine Rows, 3 Sets of 12
Finish with Tabata Pushups

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 (dumbbell) swings. 3 sets of 10 burpees. 3 sets of 10 deep, slow squats (stretch during each squat)         

Deadlift. 3 sets of 2 till failure (6 to 9 reps) TRAP BAR (hex) Deadlifts. 

WOD: Diane

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
______________________________

Bench Day 2

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: 3 sets of 4, Heavy Bench Day

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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