Week 3 Linear Progression Program

Squats Tuesday
Warm up
Bar x 10
40kg x 6
50kg x 3

65kg x 3, 5
65kg x 8
65kg x 8

Paused Squats
Wider stance
50kg x 6, 6, 6

Bench Thursday
Powerband Mobility work
Warm up
Bar x 10
30kg x 6

(60%)36kg 10,10,10
First set paused 3 secs
Second and third set first 5 paused 3 secs

CGBD
30kg x 10,10

Floor Presses
35kg x 8,10,10

Week 2 Linear Progression Plan

Squat Day
I changed how I hold the bar and have gone for a wider grip. I'm thinking it may be beneficial to add some static holds to get used to it.
Increased 1RM weight as I felt strong warming up.

Warm Up
Bodyweight x 10
22.5kg x 10
40kg x 5
50kg x 3

(55%) 60kg 3 x 10
These were a bit of a grinder towards the end  Last of the 10 rep squats!

Paused squats

Abs x lots


Bench Day
Felt tight and strong under the bar. Chest injury behaved.

Warm up
Bar x 10
30kg x 5
(58%)35kg 2 x 10 general pause
         35kg x 10 3 sec pause

Floor presses
(58%)35kg 3 x 10

Dips with Orange Band
8,8,8

Another shitty diet day.

Deadlift Day
Not alot of energy today, I'm putting it down to my lazy winter diet. Bloated and sluggish.
All deadlifts were from deficit.

Warm Up
Bar x 20
40kg x 7
50kg x 7

(50%)70kg x 10 (Should have been 80kg)
(57%)80kg x 10
          80kg x 10

Paused Deadlifts
These aren't in my program usually but may incorporate.
Complete 3 sec pause
70kg 5,5,5

GHR
8,8,8

Week 1 Linear Progression Program

Doing a linear progression program we wrote in the Powerlifting Australia Course I attended last year.
Aiming for 4 days training, 3 days training the main lifts then a 4th day for additional bench and upper body.
So here is day one....
Squats
Day 1 Week 1
Warm up
20kg 2 x 10
30kg x 5
40kg x 3
50kg x 2
(Didn't realise first working set was this weight, duh!)
50kg 3 x 10 (Felt good and mobile)

Paused Squats
Slightly closer stance than comp lift
30kg 10, 10, 10
Abs 20, 20, 20

Week 1 Bench 
Warm up
20kg x 2 x 10
25kg x 5
(55%)32.5kg 3 x 10

Dips
Orange Band to fail
8, 10, 10
DB Flyes Incline
6kg 2 x 10
CG Tricep Bench25kg 2 x 12

Deadlift Week 1
Warm up
Bar x 10
40kg x 5
60kg x 5
(55%) 75kg x 10 (Felt easy so increased)
(60%) 80kg x 10, 11

SLDL
60kg 10,10,10

Row Machine Thing
10kg 12,12

Reverse Hyper
5kg 10, 10

Weighted Ab Work
5kg 20, 20, 20