MARISSA
IRON RITUAL · POWERLIFTING
2–3 lifting days
This week’s training.
Two required sessions cover all three competition lifts. Add the third when recovery is on your side.
squat
Still due
bench
Still due
deadlift
Still due
Clean estimated maxes
squat
—
No baseline
bench
—
No baseline
deadlift
—
No baseline
Assisted bench reps and incomplete-depth squats remain in history, but do not count as clean PRs.
REQUIRED5 movements
Session A
Squat strength + bench volume
Barbell Back Squat4×5 @ 125
Barbell Bench Press3×8 @ 65
Gravitron Pull-Up3×8 @ 140
Front-Foot-Elevated Split Squat3×8
Pallof Press3×10 @ 30
REQUIRED5 movements
Session B
Deadlift strength + bench intensity
Conventional Deadlift1×4 @ 175
Barbell Bench Press1×6 @ 75
Barbell Hip Thrust3×8 @ 155
Single-Arm Dumbbell Row3×10 @ 50
Suitcase Carry3×30s @ 40
OPTIONAL5 movements
Session C
Optional technique + volume
Paused Back Squat3×5 @ 105
Barbell Bench Press4×5 @ 70
Dumbbell Romanian Deadlift3×10 @ 35
Wide-Grip Lat Pulldown3×10 @ 70
Farmer Carry3×40s @ 45
If only two lifting days happen, complete A and B. Add C when recovery is green. New or worsening pain stays a coach decision, not an automatic progression.