Powerlifting Training 4/22/18

Warm Up

Correct Stretching (Hip Flexors, Piriformis, Pec Minor, Hamstrings, and Calves) - 5 minutes
Foam Rolling (IT Band, Quads, Upper Back, and Traps) - 8 minutes
Sumo Deadlifts - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps

Workout

Sumo Deadlifts - 475lbs, 525lbs, 565lbs, and 585lbs - 1 rep
2" Deficit Deadlifts - 495lbs, 515lbs, 535lbs, and 545lbs - 1 rep
Speed Bench - 135lbs and 225lbs - 10 reps, and 5 sets - 275lbs - 5 reps
Hoist Dip Machine - 250lbs - 10 reps, and 4 sets - 345lbs - 10 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 3 sets - 250lbs - 5 reps
Cable Pulldowns - 3 sets - 220lbs - 6 reps
Rope Triceps Extensions - 4 sets - 195lbs - 12 reps
Superset - Face Pulls + 3" Thick Bar Isometric Hangs - 3 set - 150lbs - 15 reps + Bodyweight - 10 seconds
Planks - 3 sets - 1 minute