Week 10

 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

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. Leg Press - 3 heavy sets of 20

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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: 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 

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

Finish with Tabata Biceps

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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)

New deadlift technique for conventional lifters.         

Deadlift. Heavy 5X1. Build up and get a sweat going before you go heavy, don't jump too much weight at a time. Do a lot of reps at a really light weight and decrease as you go up. Do singles as you get close to working weight.

WOD: DL and DB Snatch Double Tabata

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

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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