Powerlifting Training 7/13/18 - Deadlift Day & 7/15/18 - Bench and Squat Day

7/13/18 Workout

Warm Up

Barbell Deadlifts - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs and 565lbs - 1 rep and 585lbs - 3 reps
Speed Deadlifts - 3 sets - 405lbs - 5 reps
Hoist T-Bar Row (Pronated Grip) - 135lbs - 10 reps, and 3 sets - 250lbs - 5 reps
Hoist T-Bar Row (Neutral Grip) - 3 sets - 180lbs - 8 reps
​Jump Squats - 5 sets - 5 reps
Planks - 2 sets - 60 seconds

7/15/18 Workout

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 285lbs - 5 reps

Workout

Board Press with Squat Pad - 330lbs - 1 rep, 340lbs and 345lbs - 2 reps, and 345lbs - 1 rep
Paused Bench Press - 2 sets - 330lbs - 1 rep, and 315lbs - 1 rep - 3 seconds hold
Barbell Box Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs, 545lbs, and 585lbs - 1 rep
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps, 220lbs, 235lbs, and 250lbs - 6 reps
Towel Cable Pulldowns - 220lbs - 8 reps
Planks - 3 sets - 60 seconds