Phil Horwood: Week 3 of Powerlifting Competition prep
Day 1 (Raw bench training and upper accessory) Warm Up Cable Internal / External Rotation (2 sets) Cable Rear delt flyes (single arm) (2 sets) Prone Dumbbell Y raises (2 sets) Dumbbell External Rotation (2 sets) Barbell Guillotine Bench Press (3 sets) Up to 60kg for 6’s. A. Raw Bench Variation – Reverse Grip 3 brd Bench – Trebles up to 190kg B. Reverse Grip Bench to touches – 3 x 3 reps @ 140-150kg C. Feet Up Wide Grip Bench (5’s @ 90-120kg) D. Rolling Dumbbell Tricep Extensions (3 sets of 10 @ 35kg DBs) E. Dips (2 sets of reps) Bodyweight. F. Football Bar Inverted Rows (50+ reps total) G. Lat Pull Downs (Wide grip) 3 sets of 10 @ 80-115kg H. Seated dumbbell Power Cleans (performed like a cuban press) 2 sets of 13 @ 12kgs. Day 2 (dynamic lowerbody) Warm up Single Leg Reverse