5thSet
Powerlifting
Coach
Coach Swede
Mesocycle 1 of Silverback Strength (5thSet MSM Sequence System)
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // dumbbells // bands
Sample Week
Week 1 of 8-week program
Sunday
Micro 1: Bench
A
Bench Press
3, 3, 3, 3, MAX
B
1-Board Bench Press
1 x 8
C
Cable Side Raises
2 x 10
D
Cable Rear Raises
2 x 10
Tuesday
Micro 1: Squat
A
Back Squat
2, 2, 2, 2, MAX
B
Front Squat
1 x 8
C
Weighted Walking Lunge
2 x 10
D
Reverse Hypers
3 x 10
E
Barbell Rows
2 x 8
F
Dumbbell Rows to Lower Chest
1 x 8
G
Cable Throat Pulls
2 x 8
H
Calf Raises
2 x MAX
Thursday
Micro 1: 2nd Pressing
A
Incline Barbell Press
2 x 10
B
Close Grip Bench Press (with band)
2 x 10
C
Cable Tricep Extensions
2 x 10
D
Cable Rear Delt Raise
2 x 10
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