Cycle 3/Week 3 (Meet Week)

Back Squat 
8(135) 5(225) 3(315) 1(365)

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

 Cycle 3/Week 2 (peaking)

Deadlift 
8(135) 5(225) 3(315) 1(405-455)

Barbell Bent Row 
6(135-185) 

Good Morning 
6(45-95)

Weighted Plank Hold 
1x :20 (135)

50 Band Pull Apart 

 Cycle 3/Week 2 (peaking)

Close Grip Bench Press
8(135) 5(185) 3(205-225-245) 

Standing Shoulder Press
5(95-115-135) 

Weighted Dip 
5(0-45-90)

Cross Body Hammer Curl
10(35) 8(45) 6(55) 

Overhead Triceps Extension 
8(65-85-105) 

 Cycle 3/Week 2 (peaking)

Back Squat 
8(135) 5(225) 3(315) 1(365-405-455)

Walkout 
1(585) 

Back Squat 
3(365) 

40yd Walking Lunge (0) 

Weighted Plank Hold
2x :20 (110) 

 Cycle 3/Week 2 (peaking)

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

Pause Bench Press
1(275-315)

Sling Shot Bench Press
2(365-365) 

Bench Press
1(275) 5(295)

Weighted Chin-up 
3(0-25-50-25-0)

Single-Arm Hammer Strength Low Row
8(180) 6(270) 4(450) 

Nautilus Rear Delt Fly 
15(50-50)

 Cycle 3/Week 1 (peaking)

Deadlift 
8(135) 5(225) 3(315) 1(405-455) 3(525)

Barbell Bent Row
6(135-185-225)

Good Morning 
6(95-135-185) 

Weighted Plank Hold 
2x :20 (135) 

100 Band Pull Apart

 Cycle 3/Week 1 (peaking)

Close Grip Bench Press
8(135) 5(185) 3(205-225-245-245) 

Standing Shoulder Press
8(95) 8(115) 8(135) 

Weighted Dip
 5(0-45-90)

Cross Body Hammer Curl 
10(35) 8(45) 6(55) 

Overhead Triceps Extension 
8(65-85-105) 

 Cycle 3/Week 1 (peaking)

Back Squat 
8(135) 5(225) 3(315) 1(365-405) 3(455-405-365) 

Walk Out
1(545)

Walking Lunge 
40yd (0) 

 Cycle 3/Week 1 (peaking)

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

Pause Bench Press
1(285-315)

Sling Shot Bench Press
2(365-365)

Bench Press
1(245) 8(265) 

Weighted Chin-up
6(0) 5(25) 4(50) 3(75) 

Single-Arm Hammer Strength Low Row
10(180) 8(270) 6(360) 

Nautilus Rear Delt
15(40-40-50) 

 Cycle 2/Week 4 (deload)

Deadlift 
8(135) 5(225) 3(315) 1(405-455)

Good Morning 
8(Bar-95-135)

Standing Hammer Strength Row
12(180-180)

Ab Wheel
2x12 

 Cycle 2/Week 4 (deload)

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

Standing Shoulder Press
8(95-115-135)

Dip 
8(0-0-0)

Single-Arm Nautilus Multi-Biceps
12(90-100)

Decline Skull Crusher
12(80-80)

 Cycle 2/Week 4 (deload)

Back Squat 
8(135) 5(225) 3(315) 1(335-375)

Cybex Squat Press
8(270-360-450)

40yd Walking Lunge (0)

1:00 Plank Hold (0) 

 Cycle 2/Week 4 (deload) 

Bench Press
5(135-185-225) 1(245-265) 2(285-285)

Sling Shot Bench Press
2(315-315) 

Chin-up 
5(0-0-0)

Flex Seated Row 
12(140-140)

Prone Incline Rear Delt Fly 
15(15-15) 

 Cycle 2/Week 3

Deadlift 
8(135) 5(225) 3(315) 1(405-455) 5(495)

Pause Deadlift (BK) 
3(365) 

2 rounds:
15 Barbell Shrug (275) 
20 Band Pull Apart
(alternate rounds with a partner) 

Good Morning 
6(95-135-185-225)

Pendulum Hip Press
6(270-360-450-540)

Flex Leverage Row
8(180) 6(225) 5(270) 

Ab Wheel 
1x20 

 Cycle 2/Week 3

Reverse Grip Bench Press
5(135-185-225) 1(245) 5(275) 

Upright Row 
8(45-95-115-135)

Weighted Dip 
5(0-45-90) 1(135) 5(180) 

4 rounds:
8 Skull Crusher (65-85-105-195) 
10 EZ Bar Biceps Curl (65) 
(alternate rounds with a partner) 

3 rounds: 
10 EZ Bar Front Raise (65) 
10 EZ Bar Front Press (65) 
(alternate rounds with a partner) 

15-12-10
Nautilus Plate Load Biceps Curl (35) 
Nautilus Plate Load Triceps Ext. (50)
(alternate rounds with a partner) 

 Cycle 2/Week 3

Back Squat 
8(135) 5(225) 3(275) 1(315-365) 5(415)

Walk Out 
1(545) 

Pause Squat 
3(365) 

Walking Lunge
6(45-95-135-185) (each leg)

2 rounds:
20 Reverse Hyper (410) 
20 Nautilus Ab (180)