Week 13

By

 TCS Powerlifting

Week 12

Deadlift Day - Monday

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 2x1. 

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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Squat Day

Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12.

Squat. 2 sets of 1.

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: 3x1 Heavy. 

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. Bench Dips 3 sets of 15
  5. Dumbbell Chest Flies, 3 sets of 12 
  6. Landmine Rows, 3 Sets of 12
Finish with Tabata Biceps

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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

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