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The Powerlifting Training Plan: Week 5 Workout III

The sixth workout of our program for all-out strength.

1a) Deadlift

Sets: 5 Reps: 3

Stand with your feet about hip-width apart, then bend down and grab the bar with a slightly outside-shoulder-width, palms-down grip. Your shoulders should be over or slightly in front of the bar. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it's in front of your thighs.

  

1b) Glute Bridge

Sets: 3 Reps: 10

Lie on your back on the floor with your feet close to your butt. Extend your hips by driving your heels into the floor. Raise your butt up without arching your lower back and concentrate on feeling the contraction in your glutes, not your hamstrings. Afterward, rest until you're sure you feel recovered before returning to the deadlift.

  

2a Barbell Shoulder Press

Sets: 4 Reps: 8

Stand with your feet shoulder-width apart or slightly narrower and grab the bar with a slightly wider than shoulder-width grip. Squeeze your shoulder blades together, and push your chest out. Begin pressing the bar overhead, retracting your head as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head.

 

2b Cable Row

Sets: 4 Reps: 8

Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable. Now row the bar to the lower part of your chest.

 

3a Cable Curl

Sets: 4 Reps: 10

Attach a straight bar to the low pulley of a cable station and grab it with an underhand, shoulder-width grip. Keeping your elbows close to your sides, curl the bar up.

 

3b One-Arm Cable Lateral Raise

Sets: 4 Reps: 10

Attach a D-handle to the low pulley of a cable station and grab it with one hand, your palm facing the machine. Take a few steps away from the machine and stand perpendicular to it, so that there is tension on the cable. Raise your arm up until it's parallel to the floor, and then lower it back to the starting position. Complete all your reps, and then repeat on the opposite arm.

 

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