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.
Ask me a question-Be sure and Type to Murph in the header
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Vincere vel mori
