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Week #1: 75% (3 sets x 9 reps) Squat=335 lbs., Bench=215 lbs., Deadlift=375 lbs
Week #2: 80% (3 sets x 7 reps) Squat=355 lbs., Bench=230 lbs., Deadlift=400 lbs
Week #3: 85% (5 sets x 5 reps) Squat=380 lbs., Bench=245 lbs., Deadlift=425 lbs
Week #4: 90% (5 sets x 3 reps) Squat=400 lbs., Bench=260 lbs., Deadlift=450 lbs
Week #5: 95% (4 sets x 2 reps) Squat=425 lbs., Bench=275 lbs., Deadlift=475 lbs
Week #6: 65% (3 sets x 10 reps) Squat=290 lbs., Bench=190 lbs., Deadlift=325 lbs
(Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)
Mon=Squat 1RM
Wed=Bench 1RM
Fri=Deadlift 1RM
239-851-3940
www.CrossFitTB.com
crossfittb@yahoo.com
Darian’s 7 Week Powerlifting Program
Week# 1: Monday 75% 3 x 9
Squat: 155 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x2, 335 x 3 sets x 9 reps
BB Overhead Squat: 4 x 6
Plyo Jumps: 3 x 5
Week# 1: Tuesday
Core Work ONLY! Sit Ups 3 x 20, KTE’s 3 x 20, Planks 3 x 60 sec.
Bench: 135 x 5, 155 x 5, 175 x 3, 195 x2, 215 (was able to do 230 today) x 3 sets x 9 reps (Cambered Bar
+ 2- 20lb KB’s on chains)
Dips: 4 x 10
Week# 1: Thursday
Core Work ONLY! Sit Ups 3 x 20, KTE’s 3 x 20, Planks 3 x 60 sec.
Deadlift: 135 x 3, 185 x 3, 200 x 3, 255 x 3, 285 x 3, 300 x 3, 345 x2, 375 x 3 sets x 9 reps
Squat: 185 x 5, 225 x 5, 255 x 5, 295 x 3, 325 x2, 355 x 3 sets x 7 reps
DB Box Step Ups: 40 x 10 each leg, 45 x 8 each leg, 50 x 6 each leg (each hand)
Week# 2: Tuesday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.
Week# 2: Thursday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.
Deadlift: 135 x 3, 185 x 3, 225 x 3, 255 x 3, 285 x 3, 330 x 3, 375 x2, 400 x 3 sets x 7 reps
Squat: 185 x 5, 225 x 5, 255 x 3, 295 x 3, 325 x 3, 350 x2, 380 x 5 sets x 5 reps
DB Overhead Lunges: 35 x 10 each leg, 40 x 8 each leg, 45 x 6 each leg (each hand)
Week# 3: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec.
Week# 3: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec.
Deadlift: 185 x 3, 225 x 3, 240 x 3, 275 x 3, 315 x 3, 350 x 3, 390 x2, 425 x 5 sets x 5 reps
Squat: 185 x 5, 225 x 5, 250 x 5, 295 x 3, 315 x 3, 345 x 2, 375 x2, 400 x 5 sets x 3 reps
DB Box Step Ups: 45 x 10 each leg, 50 x 8 each leg, 55 x 6 each leg (each hand)
Plyo Jumps 3 x 5
Week# 4: Tuesday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.
Week# 4: Thursday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.
Deadlift: 155 x 3, 200 x 3, 245 x 3, 290 x 3, 315 x 2, 350 x 2, 390 x 1, 420 x1, 450 x 5 sets x 3 reps
Pull Ups 4 x 10
Squat: 185 x 5, 235 x 5, 275 x 3, 300 x 3, 335 x 2, 360 x 2, 395 x2, 425 x 4 sets x 2 reps
Week# 5: Tuesday
Core Work ONLY! Sit Ups 4 x 30, KTE’s 4 x 30, Planks 4 x 90 sec.
Bench: 155 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x2, 275 x 4 sets x 2 reps
Week# 5: Thursday
Core Work ONLY! Sit Ups 4 x 30, KTE’s 4 x 30, Planks 4 x 90 sec.
Deadlift: 155 x 3, 200 x 3, 245 x 3, 295 x 2, 330 x 2, 375 x 2, 400 x 1, 435 x 1, 475 x 4 sets x 2 reps
Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)
Week# 6: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec.
Dips: 4 x 10
Week# 6: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE’s 3 x 30, Planks 4 x 60 sec.
DB Rows: 80 x 3 x 10
Darian’s 7 Week Powerlifting Program
NEW 1RM:
135 x 5, 185 x 5, 200 x 3, 225 x 1, 250 x 1, 265 x 1, 280 x 1, 1st attempt 285, 2nd attempt 290
NEW 1RM:
185 x 5, 235 x5, 285 x 3, 325 x 2, 375 x 1, 405 x 1, 435 x 1, 475 x 1, 1st attempt 500, 2nd attempt 530
NEW 1RM:
239-851-3940
www.CrossFitTB.com
crossfittb@yahoo.com