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360STRONG Powerlifting Phase - III Week1 PDF

The document outlines a powerlifting training program for Phase III Week 1. It includes 4 days of lifting - Mondays focus on squats with assistance exercises like planks, Tuesdays target bench press and rows, Wednesdays are for deadlifts and front squats, and Thursdays are for pulling movements like rows and pullups. Fridays repeat Mondays squat routine. Saturdays include overhead pressing, pullups, and accessory exercises. Each workout lists the main lifts, sets, reps, and notes for that day.

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280 views1 page

360STRONG Powerlifting Phase - III Week1 PDF

The document outlines a powerlifting training program for Phase III Week 1. It includes 4 days of lifting - Mondays focus on squats with assistance exercises like planks, Tuesdays target bench press and rows, Wednesdays are for deadlifts and front squats, and Thursdays are for pulling movements like rows and pullups. Fridays repeat Mondays squat routine. Saturdays include overhead pressing, pullups, and accessory exercises. Each workout lists the main lifts, sets, reps, and notes for that day.

Uploaded by

gi123
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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STRONG360 PROGRAMMING

POWERLIFTING: PHASE III WEEK 1

DAY EXERCISE SETS / REPS NOTES

MONDAY
1) Competition Squat 55%x12x3
2) Olympic Squat 60%x3x6
3) Pause Squat 50%x3x8-10
4) Weighted Plank 3x30 sec

TUESDAY
1) Competition Bench 70%x2-3x8-12
2) Closegrip Bench 75%x2x6-8
3) Bench w/ Pause 1" Off Chest 65%x2-3x10-12
4) DB Chest Supported Rows 5x15
5a) DB Front Raises 2x15
5b) DB Skullcrushers 2x15

WEDNESDAY
1) Competition Deadlift 80%x5x2
2) Block Pulls w/ Opposite Stance 85%x2x1-3
3) Front Squat 55/60/65/70/75%x5
4) Weighted Plank 3x30 sec

THURSDAY 1) Bentover Rows 5x10


2) Pullups 3xAMAP
3) Hammer Curls 3x15

STRONG360 PROGRAMMING
POWERLIFTING: PHASE III WEEK 1

DAY EXERCISE SETS / REPS NOTES

FRIDAY
1) Competition Squat 60%x5x8-12
2) Olympic Squat 65%x3x8-10
3) Pause Squat 55%x3x10-12
4) Weighted Plank 3x30 sec

SATURDAY
1) Military Press 55/60/65/70/75%x5
2) Pullups 5x8
3a) Face Pulls 3x20
3b) Band Pushdowns 3x20

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