P1 Day 1 Date A1) SSB Squat- wk 1-3x5 1xAMAP (heels) % wk 2- SSB 2x8 1xAMAP heels) 70-75% Wk 3 5x5 Squat high bar 75-80% Wk 4 Reg Bar Sq 8RM

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Tamsyn Francis
5 years ago
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P Day Date A) SSB Squat- wk -x5 xamap (heels) 7.5-77.

1 P Day Date A) SSB Squat- wk -x5 xamap (heels) % wk - SSB x8 xamap heels) 70-75% Wk 5x5 Squat high bar 75-80% Wk Reg Bar Sq 8RM comp stance go for PR OR 80% AMAP A) ct Pause Duffalo - wk -x5 xamap % wk - Duffalo x8 xamap ct Pause % Week Long Pause Bench 5x5 ct Paused 70-75% Week Paused BB BP 8RM OR 80% AMAP then x0 C) Short Side Plank Clamshell week - x 6, week - x 8 week x5 week x0 C) GHR or Back Ext slow eccentric. - week - x 8, week - x 0, week x8, week x0 *D) Standing Abduction slow eccentric - week - x 5, week - x 0 week x week x5 *D) Band Pull Apart or Rear Delt slow eccentric- wk - x 5, wk - x 0 wk x wk x5 Wk & If no special bars use a straight bar hit last set as many as possbile w/ no misses or form breaks Perform w/ a high bar posiiton go deep with good form wear squat shoes if you have them Wk Focus on getting quality work in leaving - reps in tank each set Wk Go for a new 8 RM Max or hit one set AMRAP with no misses!

2 P Day Date B) Tempo High Bar Heels Pause Squat wk x8 0%, wk - x8 5% wk 5x6 50% wk x8 5% -5 ct eccentr B) Tempo CG Bench Paused wk - 5x 8 55%, wk - x 6 60% wk 6x5 65% Wk x8 50% -5 ct eccentr C) DB Chest Supported Row Pause - week - x 8, week - x, week x0 week x0 C) Two Way Delt Raise w/ Pause - week - x 8, week - x week x6 week x0 *D) Band or Cable Curls slow eccentric week - x 8, week - x 0 week x8 week x0 *D) DB or machine Flys slow eccentric week - x 5, week - x week x0 Week x5 Focus on grooving your movement and muscles Lower yourself with good form for a to 5 count on the way down and explode up Eccentric means lower slow

3 P Day Date A) Stiff bar DL oppostite stance - wk -x % week Stiff Bar DL Opp. stance x % week 5x5 speed stiff bar DL 70-75% week Reverse Band Deads 6x speed 80%-85% B)Tempo RDL/ Stiff wk - x 8 60% wk - x 0 50% wk x8 60% wk wk x0 50% use straps -5 ct eccentr B) Side Plank Wk x :0 Wk x:5 Wk x:0 Wk x :5 C) DB Glute Bridge with ct Pause - week - x 8, week - x, week x0 week x0 *D) Sit Ups or Reverse Crunch slow eccentric week - x 0, week - x week x8 week x **D) Goblet Revserse Lunge- week - x 8, week - x, week x6 week x5 Use stiff bar all weeks (no deadlift bar and if you compete USAPL use a harder barbell then comp) Wk Opposite stance means if you normally go sumo go conventional and vice versa Wk Opposite stance means if you normally go sumo go conventional and vice versa Wk Goal is good speed and form

4 Wk Goal is to get around a 5RM weight in hands for top set P Day Date A) Incline Press - wk -x % week Incline x % week Incline Press 5x % week Incline x8 speed 60%-65% B) Overhead Press wk - x 8 0% wk - x 0 0% wk x8 5% wk wk x0 0% B) Pendlay Barbell Rows wk - x 8, 55% wk - x 5% Wk 5x0 50% Wk x 5% C) Triceps Push Down slow eccentric - week - x 8, week - x, week x0 week x0 C) One Arm DB Row with ct Pause - week - x 8, week - x, week x0 week x0 C) DB Curls week - x 8, week - x, week x0 week x0 For all barbell movement base % of training max for bench Focus more like body builder and try to build muslce and increase time under tension Don't go close to failure on this day.

5 P0 Day 5 Date A) Leg Press Versus Bands - wk -x0-5 50% wk Leg Press versus Bands x % Wk Leg Press versus Bands x5-5 at 5-50% Wk Leg Press versus Bands x0-5 at 55% B) Barbell 5/Back Extension wk - x 8 wk - x 0 Wk X8 Wk X8 B)Barbell or DB Glute Bridge wk - x 0, wk - x5 wk - x 0, wk - x5 C) Calf Raise - wk - 80 Total Reps, wk - 60 Total Reps wk -00 Total Reps, wk - 0 Total Reps C)Hamsring Curl wk - 80 Total Reps, wk - 60 Total Reps wk -80 Total Reps, wk - 0 Total Reps Optional extra body building lower body day for weak points

Powerbuilding Phase 5. Everyday Movements

Powerbuilding Phase 5. Everyday Movements Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side)