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Darian's 7 Week Powerlifting Program

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Darian's 7 Week Powerlifting Program Darian’s 7 Week Powerlifting Program Week #1: 75% (3 sets x 9 reps) Squat=335 lbs., Bench=215 lbs., Deadlift=375 lbs Week #2: 80% (3 sets x 7 reps) Squat=355 lbs., Bench=230 lbs., Deadlift=400 lbs Week #3: 85% (5 sets x 5 reps) Squat=380 lbs., Bench=245 lbs., Deadlift=425 lbs Week #4: 90% (5 sets x 3 reps) Squat=400 lbs., Bench=260 lbs., Deadlift=450 lbs Week #5: 95% (4 sets x 2 reps) Squat=425 lbs., Bench=275 lbs., Deadlift=475 lbs Week #6: 65% (3 sets x 10 reps) Squat=290 lbs., Bench=190 lbs., Deadlift=325 lbs (Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light) Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!) Mon=Squat 1RM Tues= (NO TRAINING-RECOVERY/REST) Wed=Bench 1RM Thrs= (NO TRAINING-RECOVERY/REST) Fri=Deadlift 1RM Coach: Jeremy Barnett 239-851-3940 www.CrossFitTB.com [email protected] Darian’s 7 Week Powerlifting Program Week# 1: Monday 75% 3 x 9 Squat: 155 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x2, 335 x 3 sets x 9 reps BB Overhead Squat: 4 x 6 Plyo Jumps: 3 x 5 Week# 1: Tuesday Core Work ONLY! Sit Ups 3 x 20, KTE’s 3 x 20, Planks 3 x 60 sec. Week# 1: Wednesday 75% 3 x 9 Bench: 135 x 5, 155 x 5, 175 x 3, 195 x2, 215 (was able to do 230 today) x 3 sets x 9 reps (Cambered Bar + 2- 20lb KB’s on chains) Dumbbell Push Press: 80 x 3 x 4 sets, 85 x 3 each side (each hand) Dips: 4 x 10 Week# 1: Thursday Core Work ONLY! Sit Ups 3 x 20, KTE’s 3 x 20, Planks 3 x 60 sec. Week# 1: Friday 75% 3 x 9 Deadlift: 135 x 3, 185 x 3, 200 x 3, 255 x 3, 285 x 3, 300 x 3, 345 x2, 375 x 3 sets x 9 reps Lat Pull Down: 150 x 10, 160 x 8, 170 x 6, 180 x 4 BB Rows: 95 x 10, 115 x 8, 135 x 6 Darian’s 7 Week Powerlifting Program Week# 2: Monday 80% 3 x 7 Squat: 185 x 5, 225 x 5, 255 x 5, 295 x 3, 325 x2, 355 x 3 sets x 7 reps DB Box Step Ups: 40 x 10 each leg, 45 x 8 each leg, 50 x 6 each leg (each hand) Week# 2: Tuesday Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec. Week# 2: Wednesday 80% 3 x 7 Bench: 135 x 5, 185 x 5, 205 x 3, 215 x2, 230 x 3 sets x 7 reps DB Incline Bench Press: 75 x 5, 85 x 5, 95 x 3, 100 x 3 (each hand) DB Lateral Raises: 3 sets x 10 reps x 25 lbs. Week# 2: Thursday Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec. Week# 2: Friday 80% 3 x 7 Deadlift: 135 x 3, 185 x 3, 225 x 3, 255 x 3, 285 x 3, 330 x 3, 375 x2, 400 x 3 sets x 7 reps Pull Ups 4 x 10 Weighted (2 – 20 lb. vests) Barbell Cleans: 135 x 5, 185 x 5, 200 x 5, 225 x 3 Darian’s 7 Week Powerlifting Program Week# 3: Monday 85% 5 x 5 Squat: 185 x 5, 225 x 5, 255 x 3, 295 x 3, 325 x 3, 350 x2, 380 x 5 sets x 5 reps DB Overhead Lunges: 35 x 10 each leg, 40 x 8 each leg, 45 x 6 each leg (each hand) Week# 3: Tuesday Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec. Week# 3: Wednesday 85% 5 x 5 Bench: 155 x 5, 185 x 5, 200 x 3, 235 x2, 245 x 5 sets x 5 reps Barbell Push Press: 175 x 3, 195 x 3, 215 x 3, 230 x 3 sets x 3 reps Dips: 4 x 10 (Weighted 10-20 lbs.) Week# 3: Thursday Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec. Week# 3: Friday 85% 5 x 5 Deadlift: 185 x 3, 225 x 3, 240 x 3, 275 x 3, 315 x 3, 350 x 3, 390 x2, 425 x 5 sets x 5 reps Lat Pull Down: 145 x 10, 155 x 8, 165 x 6, 175 x 4 DB Rows: 85 x 10, 95 x 8, 100 x 6 Darian’s 7 Week Powerlifting Program Week# 4: Monday 90% 5 x 3 Squat: 185 x 5, 225 x 5, 250 x 5, 295 x 3, 315 x 3, 345 x 2, 375 x2, 400 x 5 sets x 3 reps DB Box Step Ups: 45 x 10 each leg, 50 x 8 each leg, 55 x 6 each leg (each hand) Plyo Jumps 3 x 5 Week# 4: Tuesday Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec. Week# 4: Wednesday 90% 5 x 3 Bench: 185 x 5, 200 x 5, 230 x 3, 250 x2, 260 x 5 sets x 3 reps DB Strict Press 5 x 5 each arm (35, 35, 45, 55, 65) DB Lateral Raises: 4 sets x 10 reps x 25 lbs. Week# 4: Thursday Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec. Week# 4: Friday 90% 5 x 3 Deadlift: 155 x 3, 200 x 3, 245 x 3, 290 x 3, 315 x 2, 350 x 2, 390 x 1, 420 x1, 450 x 5 sets x 3 reps Pull Ups 4 x 10 Barbell Cleans: 155 x 5, 190 x 5, 215 x 3, 230 x 3 Darian’s 7 Week Powerlifting Program Week# 5: Monday 95% 4 x 2 Squat: 185 x 5, 235 x 5, 275 x 3, 300 x 3, 335 x 2, 360 x 2, 395 x2, 425 x 4 sets x 2 reps Front Squat: 185 x 3, 200 x 3, 215 x 3 DB Overhead Lunges: 2 sets x 50 lbs. each hand x 6 each leg Week# 5: Tuesday Core Work ONLY! Sit Ups 4 x 30, KTE’s 4 x 30, Planks 4 x 90 sec. Week# 5: Wednesday 95% 4 x 2 Bench: 155 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x2, 275 x 4 sets x 2 reps Barbell Push Press: 175 x 3, 195 x 3, 225 x 3, 250 x 3 sets x 1 reps Dips: 4 x 10 (Weighted 10-20 lbs.) Week# 5: Thursday Core Work ONLY! Sit Ups 4 x 30, KTE’s 4 x 30, Planks 4 x 90 sec. Week# 5: Friday 95% 4 x 2 Deadlift: 155 x 3, 200 x 3, 245 x 3, 295 x 2, 330 x 2, 375 x 2, 400 x 1, 435 x 1, 475 x 4 sets x 2 reps Lat Pull Down: 160 x 10, 170 x 8, 180 x 6, 190 x 4 DB Rows: 4 sets x 100 x 6 Darian’s 7 Week Powerlifting Program Week# 6 : Monday 65% 3 x 10 Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light) Squat: 185 x 5, 225 x 5, 255 x 5, 290 x 3 sets x 10 reps DB Overhead Lunges: 30lbs. each hand x 3 sets x 10 each leg, Week# 6: Tuesday Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec. Week# 6: Wednesday 65% 3 x 10 Bench: 135 x 10, 155 x 10, 195 x 3 sets x 10 reps DB Shoulder Press: 40 x 10, 50 x 8, 60 x 6 (each hand) Dips: 4 x 10 Week# 6: Thursday Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec. Week# 6: Friday 65% 3 x 10 Deadlift: 185 x 5, 200 x 5, 245 x 5, 295 x 3, 325 x 3 sets x 10 reps Lat Pull Down: 160 x 3 x 10 DB Rows: 80 x 3 x 10 Darian’s 7 Week Powerlifting Program Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!) Mon=Squat 1RM GOAL=500 lbs. 185 x 5, 235 x 5, 265 x 3, 295 x 2, 320 x 1, 350 x 1, 375 x 1, 400 x 1, 425 x 1, 1st attempt 440, 2nd attempt 460 NEW 1RM: Tues= (NO TRAINING-RECOVERY/REST) Wed=Bench 1RM GOAL=300 lbs. 135 x 5, 185 x 5, 200 x 3, 225 x 1, 250 x 1, 265 x 1, 280 x 1, 1st attempt 285, 2nd attempt 290 NEW 1RM: Thrs= (NO TRAINING-RECOVERY/REST) Fri=Deadlift 1RM GOAL=550 lbs. 185 x 5, 235 x5, 285 x 3, 325 x 2, 375 x 1, 405 x 1, 435 x 1, 475 x 1, 1st attempt 500, 2nd attempt 530 NEW 1RM: Coach: Jeremy Barnett 239-851-3940 www.CrossFitTB.com [email protected] .
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