LC Wrestling Postseason Block 3

by M K.

27 athletes joined

Program Description

strength/peaking

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 28, 2024 09:37
Last Edited
Aug 14, 2024 11:36

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

3

1 reps

2 reps

5 reps

RPE 8

RPE 8

RPE 6

2

Bench Press (Paused)

1

1

3

1 reps

2 reps

5 reps

RPE 8

RPE 8

RPE 6

3

Seated Overhead Press (Dumbbell)

3

6 reps

RPE 9

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

1

3

1 reps

4 reps

RPE 8

RPE 6

2

Bench Press (Paused)

1

3

1 reps

4 reps

RPE 8

RPE 6

3

Seated Overhead Press (Dumbbell)

3

6 reps

RPE 8

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

1

3

1 reps

3 reps

RPE 8

RPE 7

2

Bench Press (Paused)

1

4

1 reps

3 reps

RPE 9

RPE 7

3

Seated Overhead Press (Dumbbell)

2

5 reps

RPE 9

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

1

3

1 reps

2 reps

RPE 5

RPE 5

2

Bench Press (Paused)

1

3

1 reps

2 reps

RPE 5

RPE 5

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 8

Day 2

1

Deadlift (Barbell)

1

1

2

1 reps

2 reps

5 reps

RPE 8

RPE 8

RPE 6

2

Bench Press (Paused)

3

3 reps

RPE 9

3

Squat (Barbell)

3

4 reps

RPE 7

4

Single Arm Row (Dumbbell)

3

10 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

2

1 reps

5 reps

RPE 8

RPE 6

2

Bench Press (Paused)

3

2 reps

RPE 9

3

Squat (Barbell)

3

4 reps

RPE 7

4

Single Arm Row (Dumbbell)

4

8 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

3

1 reps

3 reps

RPE 8

RPE 7

2

Bench Press (Paused)

3

4 reps

RPE 8

3

Squat (Barbell)

2

2 reps

RPE 8

Day 2

1

Deadlift (Barbell)

1

2

1 reps

2 reps

RPE 5

RPE 5

2

Bench Press (Paused)

4

1 reps

RPE 6

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 8

Day 3

1

Squat (Paused)

1

2

2 reps

5 reps

RPE 8

RPE 9

2

Tempo Bench

2

2 reps

RPE 7

3

Larsen Press (Barbell)

2

6 reps

RPE 9

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Squat (Paused)

1

2

1 reps

2 reps

RPE 8

RPE 9

2

Tempo Bench

3

3 reps

RPE 7

3

Larsen Press (Barbell)

2

3 reps

RPE 9

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Squat (Paused)

1

3

1 reps

4 reps

RPE 8

RPE 8

2

Spoto Press

2

3 reps

RPE 9

3

Larsen Press (Barbell)

2

4 reps

RPE 9

Day 3

1

Squat (Barbell)

1

2

1 reps

2 reps

RPE 6

RPE 5

2

Bench Press (Paused)

1

3

1 reps

2 reps

RPE 6

RPE 5

3

Deadlift (Barbell)

1

2

1 reps

2 reps

RPE 5

RPE 5

4

Pull-Up (Bodyweight)

3

AMRAP

RPE 7

Day 4

1

Deadlift (Paused)

1

1

2

2 reps

4 reps

4 reps

RPE 8

RPE 9

RPE 8

2

Bench Press (Paused)

4

5 reps

RPE 8

3

Bent Over Row (Barbell)

3

8 reps

RPE 8

Day 4

1

Deadlift (Paused)

1

1

2

1 reps

2 reps

2 reps

RPE 8

RPE 9

RPE 8

2

Bench Press (Paused)

2

3 reps

RPE 9

3

Bent Over Row (Barbell)

3

3 reps

RPE 8

Day 4

1

Deadlift (Paused)

1

3

1 reps

5 reps

RPE 8

RPE 9

2

Bench Press (Paused)

3

3 reps

RPE 8

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 4

1

Squat (Barbell)

1

1

1

1 reps

1 reps

1 reps

RPE 8

RPE 9

RPE 10

2

Bench Press (Paused)

1

1

1

1 reps

1 reps

1 reps

RPE 8

RPE 9

RPE 10

3

Deadlift (Barbell)

1

1

1

1 reps

1 reps

1 reps

RPE 8

RPE 9

RPE 10

4

Pull-Up (Bodyweight)

1

AMRAP

RPE 10

Day 1

1

Squat (Barbell)

1 Set

1 Set

3 Sets

1 Reps

2 Reps

5 Reps

@8

@8

@6

2

Bench Press (Paused)

1 Set

1 Set

3 Sets

1 Reps

2 Reps

5 Reps

@8

@8

@6

3

Seated Overhead Press (Dumbbell)

3 Sets

6 Reps

@9

4

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

2 Sets

1 Reps

2 Reps

5 Reps

@8

@8

@6

2

Bench Press (Paused)

3 Sets

3 Reps

@9

3

Squat (Barbell)

3 Sets

4 Reps

@7

4

Single Arm Row (Dumbbell)

3 Sets

10 Reps

@8

Day 4

1

Deadlift (Paused)

1 Set

1 Set

2 Sets

2 Reps

4 Reps

4 Reps

@8

@9

@8

2

Bench Press (Paused)

4 Sets

5 Reps

@8

3

Bent Over Row (Barbell)

3 Sets

8 Reps

@8

Day 3

1

Squat (Paused)

1 Set

2 Sets

2 Reps

5 Reps

@8

@9

2

Tempo Bench

2 Sets

2 Reps

@7

3

Larsen Press (Barbell)

2 Sets

6 Reps

@9

4

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10