5thSet
Powerlifting
Coach
Coach Swede
Mesocycle 3 of Silverback Strength
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
5 x 3
B
1-Board Bench Press
1 x 5
C
Side Raises
2 x MAX
D
Rear Raises
2 x MAX
Tuesday
Micro 1: Squat
A
Back Squat
3, 3, 3, 3, MAX
B
Front Squat
1 x 5
C
Box Step Up
2 x 10
D
Reverse Hypers
3 x 10
E
Low Row Machine
2 x 6
F
High Row Machine
1 x 6
G
Cable Throat Pulls
2 x 6
H
Calf Raises
2 x MAX
Thursday
Micro 1: 2nd Pressing
A
Incline Dumbbell Press
2 x 6
B
Swede Crushers
2 x 6
C
Dips
2 x MAX
D
Band Pull Aparts
2 x 8
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