Flex Leverage Decline Press
8x8 (140) 

Magnum Biangular Row 
8x8 (140) 

Hammer Strength Shoulder Press
8x8 (90) 

Nautilus Plate Loaded Pullover 
8x8 (60) 

Rope Triceps Pushdown 
8x8 (50) 

Saturday, October 22nd
IPL Worlds 

3rd Place 
Masters 45-49
100kg Weight Class

Squat 485-507-529x
Bench 330-341-358
Deadlift 572-601-628
Total 1493

 Cycle 3/Week 2 (peaking)

Deadlift
3(225) 1(315-405) 

Barbell Bent Row
6(135-185-225) 

Good Morning
6(95-135) 

Hammer Strength Front Pulldown
2x8 (180) 

Nautilus Ab
2x20 (190) 

 Cycle 3/Week 2 (peaking) 

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

Standing Shoulder Press
5(95-115-135) 1(155) 5(185) 

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

Hammer Strength Shoulder Press
3x12 (140) 

Rope Triceps Pushdown 
3x12 (60) 

Nautilus Ab
3x20 (150) 

 Cycle 3/Week 2 (peaking) 

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

Walkout 
1(585) 

2 rounds: 
20 Reverse Hyper (180) 
30 Nautilus Ab (150) 

 Cycle 3/Week 2 (peaking)

Bench Press 
3(225-245-275) 1(295) 3(315)

Pause Bench Press
1(335) 

Sling Shot Bench Press 
1(365-405) 

Decline Dumbbell Fly 
8(35-45-55)

EZ Bar Pullover 
8(65-85-115)

4 rounds:
8 EZ Bar Curl (65) 
8 Overhead Tricep Extension (65)
(rest :20-:30 between rounds) 

Nautilus Ab
20(190) 25(170) 30(150) 

 Cycle 3/Week 1 (peaking)

Deadlift 
1(315-365-405-455-495-545)

Bent Barbell Row
8(135-185-225)

Good Morning 
8(95-135-185)

Hammer Strength Front Pulldown 
8(140-180-230)

Hammer Strength Seated Row
8(180-230-270)

Nautilus Ab
3x20 (190) 

 Cycle 3/Week 1 (peaking)

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

Standing Press
8(95-115-135)

Weighted Dip
8(0-25-45-70-90) 

Decline Skull Crusher
8(65-85-105-105) 

Hammer Strength Shoulder Press
3x12 (140) 

100 Band Triceps Pushdown

Nautilus Ab 
3x20 (150) 

 Cycle 3/Week 1 (peaking) 

Back Squat 
3(225) 1(315-365-405-455-495)

Walkout 
1(585)

2 rounds: 
20 Reverse Hyper (270) 
20 Nautilus Ab (150) 

 Cycle 3/Week 1 (peaking)

Bench Press
3(225-245-265-285-305)

Pause Bench Press
1(315) 

Sling Shot Bench Press
1(355-375) 

Decline Dumbbell Fly
8(35-45-55)

EZ Bar Pullover
8(65-85-115)

4 rounds:
No rest between exercises.
8 EZ Bar Biceps Curl (65) 
8 EZ Bar Overhead Triceps Extension (65) 
(rest :30 between rounds) 

Nautilus Ab
20(190-170-150)

 Cycle 2/Week 4 (deload) 

8 rounds: 
40yd Sled Pull (90) 
(alternate pulls with a partner)