Tuesday, August 31, 2021

 Cycle 4/Week 2

Back Squat 
5(135) 3(225) 1(315-365-405-405) 2(455) 5(405)

Walk Out 
1(585) 

Back Extension
2x10 (0)



Monday, August 30, 2021

 Cycle 4/Week 2 (peaking)

Bench Press
8(135) 5(185) 3(225) 1(245-275-315)

Pause Bench Press
1(365) 

Bench Press
3(335) 

Sling Shot 
1(405) 

Bisolator 
15(90) 12(105) 10(120) 8(135) 

Incline Sit-up 
2x10 (0) 



Friday, August 27, 2021

 Cycle 4/Week 1 (peaking)

Deadlift
5(135) 3(225) 1(315-365-405-455-495) 2(525)

Bent Barbell Row 
8(135-185-225) 

Single-Arm Hammer Strength Low Row 
8(270-360)

Band Pull Apart 
2x30 (red) 

Weighted Back Extension
2x10 (25) 



Thursday, August 26, 2021

 Cycle 4/Week 1 (peaking)

Close Grip bench Press
5(135-185-225-245) 

Standing Shoulder Press
5(95-115-135-155)

Weighted Dip 
5(0-45-90-90)

JM Press
8(65-85-105-155)

Weighted Plank Hold
:20 (90-135) 



Tuesday, August 24, 2021

 Cycle 4/Week 1 (peaking)

Back Squat 
5(135-185) 3(225) 1(275-315-365-405) 3(440) 5(365) 

Walk Out 
1(545) 



Monday, August 23, 2021

 Cycle 4/Week 1 (peaking) 

Bench Press
8(135) 5(185) 3(225) 1(245-275-315) 

Pause Bench Press
1(350) 

Bench Press
4(330)

Sling Shot Bench Press 
1(405-405) 5(355) 

Bisolator 
15(90) 12(105) 10(120) 8(135) 

Incline Sit-up 
2x10 (0) 



Friday, August 20, 2021

 Cycle 3/Week 4 (deload)

Deadlift
8(135) 5(225) 3(275) 1(315-365-405)

Single-Arm Hammer Strength Low Row
8(270-270)

Single-Arm Hammer Strength Front Pulldown
8(180-180)

Back Extension 
10(0-0)

Side Hold
2x :20 (0)

Band Pull Apart 
2x30 (red) 



Thursday, August 19, 2021

 Cycle 3/Week 4 (deload)

Close Grip Bench Press
5(135-185-205-225)

Pendulum Shoulder Press
8(180-180-180)

Dip
8(0-0-0)

JM Press
8(65-85)

Russian Twist 
15(0-0)



Tuesday, August 17, 2021

 Cycle 3/Week 4 (deload)

Bench Press
5(135-185-225) 1(275) 5(315)




Friday, August 13, 2021

 Cycle 3/Week 3

Deadlift 
5(135-225) 3(315) 1(365-405-455) 5(455)

Bent Barbell Row 
10(135) 8(185) 6(225) 4(275) 

Hammer Strength Front Pulldown 
10(90) 8(140) 6(180) 4(230)

Single-Arm Hammer Strength Low Row 
8(180) 6(270) 4(360)

Dumbbell Rear Delt Fly 
12(20-20-20)

Back Extension 
2x10 (0)

Side Hold 
2x :15 (each side) 



Thursday, August 12, 2021

 Cycle 3/Week 3

Close Grip Bench Press
5(135-185-205) 1(225-245) 5(265) 

Standing Shoulder Press 
8(95) 5(115) 3(135) 1(165) 5(185) 

Weighted Dip 
5(0-25-45) 1(90) 5(135)

Dumbbell Lateral Raise 
8(25-25-25)

Skull Crusher 
8(80-110-130)

Cybex Shoulder Press
12(50-50-50)




Wednesday, August 11, 2021

 Monday 8/9/21

Cycle 3/Week 3


Bench Press
5(135-185-225) 1(245-275-315) 5(330)



Tuesday, August 3, 2021

 Cycle 3/Week 2

Back Squat 
5(185-225) 3(275) 1(315-365) 5(395) 

Walk Out 
1(525)

Pause Squat (:02 in bottom) 
3(225)

Reverse Hyper 
20(250-250)

Weighted Plank Hold 
20(115-115)



Monday, August 2, 2021

Cycle 3/Week 2

Bench Press
5(135-185-225) 1(245-275) 8(300)

Sling Shot Bench Press
5(360)

Alternating Arm Dumbbell Curl
8(40-45-50-60)

Hammer Strength Incline Press
10(140) 8(180) 6(230) 4(270)

EZ Bar Curl
8-10-12-15 (65)
(constant load)

Incline Sit-up 
3x10 (0) 


 

 Cycle 3/Week 1 (Friday) 

Madtown Fitness, Madison, WI 

Deadlift 
5(154-198-264) 1(308-374-440) 5(440)

Body Masters Cup Pulldown 
10(90-180-270)

Body Masters Cup Row 
10(180-270) 

Flex Leverage Pulldown 
10(90) 6(180)

Rogers Pendulum Row 
10(180-270)

Paramount Rotary Pulldown 
10(90-180)