Coggles Fitness
PowerliftingA 6 week powerlifting strength development plan with a bench focus. the week is built up with a squat session, a deadlift session, both with accessories and 3 bench sessions with accessories. Each bench session has a specific stimulus and focus, speed, strength and overload.
Suitable for anyone who wants to develop strength in the big 3 lifts but potentially needs to improve their bench or wants to progress bench more than the other 2 lifts.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Bike
1 x 10:00
Prep
B
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
C1
RDL
3 x 12
C2
Paloff Press
3 x 10
D
Back Squat
5, 5, 3, 2, 2, 2 @ 50, 60, 70, 75, 80, 85 %
E
Back Squat
3 x MAX @ 198.41 kg
F
Basic Stretch Routine
1 x 8:00
Prep
A
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
B1
Bench Press
10, 8, 6, 4, 2, 2 @ 50, 60, 70, 80, 85, 90 %
B2
1-Arm DB Row
6 x 5
C1
Slingshot Bench
4, 3, 2, 1
C2
Pendlay Row
4 x 8
D
Basic Stretch Routine
1 x 8:00
A
Rest
B
Supplements
C
Sleep Score
Recovery
D
Sleep (hrs)
E
20 Minute Hip Flow
1 x 20:00
Prep
A
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
B
Bench Press
10, 8, 6, 4 @ 50, 60, 70, 80 %
C1
Bench Press
4 x 2 @ 85 %
C2
Gorilla Rows
4 x 8
D
Lat Pulldown
3 x 12
E
Basic Stretch Routine
1 x 8:00
A
Rowing
1 x 500
Prep
B
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
C
Snatch Grip Deadlift
2 x 5 @ 30, 4 %
D
Sumo Deadlift
5, 3 @ 50, 60 %
E
Sumo Deadlifts
8 x 2 @ 70 %
F1
GHD Hip Extension
3 x 12
F2
Side Plank
3 x 10
G
Basic Stretch Routine
1 x 8:00
Prep
A
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
B
Bench Press
10, 5, 3, 3, 3 @ 30, 40, 50, 55, 60 %
C
Bench Press
@ 50, 55, 60 %
D
Bench Press
3 x 3 @ 50, 55, 60 %
Conditioning
E
Bro day pump
Tabatta style (20s work//10s Rest// twice through) Use an empty barbell for all of the movements Bicep Curls Shoulder to overhead Bent over row Skull Crushers
F1
DB Arnold Press
3 x 12
F2
Bent Over Rear Delt Fly
3 x 12
F3
Seated Row Wide
3 x 12
G
Basic Stretch Routine
1 x 8:00
A
Rest
B
Supplements
C
Sleep Score
Recovery
D
Sleep (hrs)
E
20 Minute Hip Flow
1 x 15:00
