The Powerlifting Training Plan: Week 5 Workout II

The Powerlifting Training Plan: Week 5 Workout II

1a) Bench Press

Sets: 5 Reps: 3

Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.


1b) Scapular Wall Slide

Sets: 3 Reps: 10

Stand with your back against a wall with your arms overhead (you should look like you’re being held up). Squeeze your shoulder blades together. Keeping your back, shoulders, and arms flat against the wall, slowly pull your arms down, bending your elbows as you lower them until you look as if you’re in the bottom of a shoulder press. Recover fully before you return to the bench press.


2a Dumbbell or Kettlebell swing

Sets: 4 Reps: 8

Get into an athletic, shoulder-width stance, holding a dumbbell with both hands. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level. Reverse the motion to return to the starting position and immediately begin the second rep.



2b Chinup

Sets: 4 Reps: 8

Grab the chin-up bar with a shoulder-width, underhand grip. Cross your ankles behind you and hang. Pull yourself up as high as you can, squeezing your shoulder blades together. (if you can’t do the prescribed amount of chinups, do lat-pulldowns instead. If you can do the reps easily, attach a weighted belt or hold a dumbbell between your feet)


3a Rope Pushdown

Sets: 4 Reps: 10

Attach a rope handle to the top pulley of a cable station. Hold an end of the rope in each hand and tuck your elbows tight against your sides. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms. Reverse the motion to return to the starting position.


3b Hanging Knee Raise

Sets: 4 Reps: 10

Hang from a chinup bar with your hips and knees bent 90 degrees. Contract your abs and raise your knees, trying to touch your chest.


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