Powerlifting Training 8/1/18 – 8/8/18

8/1/18 – Bench Day

Speed Bench – 45lbs, 135lbs, and 225lbs – 10 reps, and 3 sets – 275lbs – 5 reps

8/2/18 – Squat Day

Barbell Squats – 45lbs, 135lbs, and 225lbs – 10 reps, 315lbs – 5 reps, 405lbs – 2 reps, 495lbs – 1 rep, and 4 sets – 545lbs – 5 reps

8/4/18 – Deadlift Day

Sumo Deadlifts – 135lbs, 225lbs, and 315lbs – 5 reps, 405lbs – 2 reps, 495lbs – 1 rep, and 545lbs – 4 reps
Speed Deadlifts – 3 sets – 405lbs – 6 reps
Hoist Pulldown Machine (Pronated Grip) – 3 sets – 345lbs – 10 reps
Jump Squats – 5 sets – 5 reps
Core Work – 5 minutes

8/7/18 – Bench and Squat Day

Barbell Bench Press – 135lbs, 225lbs, and 280lbs – 10 reps, 325lbs – 2 reps, 2 sets – 330lbs – 2 reps, and 330lbs – 1 rep
Bottom-Up Bench Press – 3 sets – 320lbs – 1 rep
Barbell Squats – 135lbs – 10 reps, 245lbs and 340lbs – 5 reps, 430lbs – 2 reps, 515lbs and 565lbs – 1 rep, 615lbs – 3 reps, and 515lbs – 6 reps
Cybex Pulldown Machine (Pronated Grip) – 270lbs – 10 reps, and 4 sets – 360lbs – 6 reps