Here, as promised, is Part 2 of the Free 8 Week PR Crushing Powerlifting program I posted a few days ago.
Without any more typing, you can start reading and prepare for more PR's! Week 5: Day 1-Intensity 1. Squat 5x3 RPE 9 (85% +/- 5%) 2. 2” Block Pull 3RM 3. HEAVY Prowler Push x Turph x 4 4. Full GHR w/1/1000 pause at middle 4x8 add weight or band if you can 5. GHR Paddle x 30 sec. + GHR Banded Twist x 12-15 each side X 4 Day 2 1. Bench-with press command 5x2 RPE 8 (85% +/- 5%) 2. Close Grip Pin Press with Bands 5RM 3. Dips-50 Use Slingshot if necessary Add weight if you can do more than 10 in a row 4. FG Pullups-60 + Lying Pullapart x 15 AR 5. Decline Skullcrusher with Bands 4x8 Day 3 1. Deadlift 3x1 RPE 9 (95% +/- 5%) If it feels good, hit a PR. 2. Paused Front Squat 1/1000 5RM 3. 45 Back Raise w/Band-60 + Back Attack x 10 AR 4. RH 4x12 5. Side Bends 4x6 each side Day 4 1. Close Grip Floor Press w/chain 5RM 2.Bandbell Timed Bench Hold 20 sec. each position x 3 3. Chain Flys x 12 + Pushups x AMAP x 3 4. Lateral Raise x 12 + HCOP x 8 x3 5. Hammer Row x12 +
Tricep Pushaparts x 12 x 3
Week 6: Day 1-Intensity 1. Squat 3x1 RPE 9 (95% +/- 5%) If it feels good, hit a PR. 2. 2” Block Pull 4x5 80% of last week’s best lift 3. HEAVY Prowler Push x Turph x 3 4. Full GHR w/1/1000 pause at middle 3x10 add weight or band if you can 5. GHR Paddle x 30 sec. + GHR Banded Twist x 12-15 each side X 3 Day 2 1. Bench 3x2 RPE 9 (90% +/- 5%) 2.
Close Grip Pin Press with Bands 4x3 80% of last week’s best lift 3. Dips-60 Use Slingshot if necessary Add weight if you can do more than 10 in a row 4. FG Pullups-70 + Lying Pullapart x 15 AR 5. Decline Skullcrusher with Bands 4x10 Day 3 1. Deadlift 3x3 RPE 9 (85% +/- 5%) 2. Paused Front Squat 2/1000 4x5 with 80% of last week’s best lift. 3. 45 Back Raise w/Band-70 + Back Attack x 10 AR 4. Reverse Hyper 4x15 5. Side Bends 4x8 each side Day 4 1. Close Grip Floor Press w/chain 3RM 2. Bandbell Timed Bench Hold 30 sec. each position x 3 3. Chain Flys x 12 + Pushups x AMAP x 4 4. Lateral Raise x 12 + HCOP x 8 x4 5. Hammer Row x12 + Tricep Pushaparts x 12 x 4 Week 7: **If you set a new PR last week or the week before, that is your new percentage. Day 1-Intensity with Volume Deload 1. Squat w/chain 4x3 RPE 8 (80% +/- 5%) 2. 2” Deficit Pull 5RM 3. Backward Sled Drag Turph x 4 4. GHR 30 5. Plank 2x ALAP Day 2 1. Bench 3x1 RPE 9 (95% +/- 5%) If it feels good, hit a PR. 2. Close Grip Pin Press 5RM 3. Dips-30 Use Slingshot if necessary Add weight if you can do more than 10 in a row 4. FG Pullups-40 + Lying Pullapart x 15 AR 5. Decline Skullcrusher with Bands 3x8 Day 3 1. Deadlift w/chain 4x4 RPE 8 (75% +/-5%) 2. SSB Anderson Goodmorning 3x5 3. FFES x8 each leg + Prowler Stride x Turph x3 4. RH-Single Leg 3 x 12 each Day 4 1. Pin Press 2” Off Chest 5RM 2. DB Bench x 8 + Svend Press x 8 x 3 3. Pulldowns 3x8 4. Rolling Tricep Extension 3x8 5. TGU 3x1 Week 8 Day 1-Volume 1. SSB Squat w/bands 5x5 RPE 9 (75% +/- 5%) 2. 2” Deficit Pull 3RM 3. Backward Sled Drag Turph x 6 4. GHR 75 5. Plank 4x ALAP Day 2 1. Bench w/bands 4x4 RPE 8 (75% +/- 5%) 2. Close Grip Pin Press 3RM 3. Dips-75 Use Slingshot if necessary Add weight if you can do more than 10 in a row 4. FG Pullups-100 + Lying Pullapart x 15 AR 5. Decline Skullcrusher with Bands 5x8 Day 3 1. DL + DL Below Knee**** 5x4 RPE 7 (70% +/- 5%) 2. SSB Anderson Goodmorning 4x6 3. FFES x8 each leg + Prowler Stride x Turph x4 4. RH-Single Leg 4 x 12 each Day 4 1. Pin Press 2” Off Chest 3RM 2. DB Bench x 8 + Svend Press x 8 x 3 3. Pulldowns 5x12 4. Rolling Tricep Extension 5x12 5. TGU 5x1 ***This is a position & control exercise. Be smooth and strong. Do not be quick and bouncy on the below knee part. Take your time and fight for good position. And there it is. A Free 8 Week PR Crushing Powerlifting Program. Hopefully you had a GREAT Christmas. And I hope you set a PR. If you try this, post back and let me know how well you did.
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