Cycle 1/Week 1

Farmers Walk 
2x80m (70)

Hip Thrust
2x20 (270) 

Back Extension 
2x15 (0) 

Prone Hamstring Curl 
2x12 (60) 

Ab Wheel 
2x10 

 Cycle 1/Week 1

Hammer Strength Shoulder Press
3x12 (140)

3 rounds:
12 Hammer Strength Front Pulldown (140)
12 Omega Flying Dip (90) 

Icarian Standing Lateral Raise 
4x12 (20) 

3 rounds: 
12 Nautilus Multi-Biceps (80)
12 Rope Overhead Triceps Extension (90)

3 rounds:
12 Flex Bisolator (60)
12 Rope Triceps Pushdown (90) 
30 IronMind GoReally Gripper (45)

 Cycle 1/Week 1

Cybex Hip Press 
15(180) 2x15(270) 

Icarian Hack Squat 
2x12(90) 

Dynabody Super Squat 
3x10(180) 

Standing Calf Raise 
2x20 (0)

1:00 Plank Hold 

 Cycle 1/Week 1

Icarian Standing Lateral Raise 
4x15 (25) 

3 rounds:
12 Hammer Strength Incline Press (140) 
12 Cable High Row (210) 

Flex Leverage Chest Press
3x12 (140)

3 rounds: 
12 Flex Leverage Decline Press (140)
12 Cable Low Row (210) 

Nautilus Plate Load Pullover
3x12 (100) 

3 rounds:
12 Polaris Pec Deck (70) 
12 Nautilus Rear Delt Fly (50) 

Hammer Strength Shoulder Press
4x12 (140) 

Nautilus Plate Load Pullover 
4x12 (100) 

Omega Flying Dip 
4x12 (80) 

Icarian Standing Lateral Raise 
4x12 (25) 

Cable Overhead Triceps Extension (long rope)
4x12 (90) 

Cable Triceps Pushdown (long rope)
4x12 (75) 

3 rounds: 
15 Icarian Standing Lateral Raise (20) 
15 Nautilus Rear Delt Fly (40) 

Hammer Strength Incline Press
4x12 (110) 

Flex Leverage Decline Press
4x12 (110) 

Polaris Pec Deck 
4x12 (60) 

Cable High Row 
4x12 (210) 

Cable Low Row 
4x12 (210) 

Face Pull 
4x12 (75) 

Deload

3 rounds: 
15 Icarian Standing Lateral Raise (25) 
15 Face Pull (90) 

Hammer Strength Incline Press
3x15 (90) 

Cable High Row 
3x15 (210) 

Flex Leverage Decline Press
3x15 (90) 

Hammer Strength Low Row
3x15 (90) 

Triceps Pushdown 
3x15 (60) 

Flex Bisolator 
3x15 (60) 

2023 USPA Lumberjack Open 
Insurgent Fitness, Flagstaff AZ

Squat 474/496/518
Bench 345/363/374
Deadlift 573/617/639x 
Total: 1510

 Cycle 3/Week 2 (peaking)

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

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

Dumbbell Rear Delt Fly
3x15 (15) 

Incline Sit-up
1x30  

 Cycle 3/Week 2 (peaking)

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

Weighted Dip
5(0-25-45-70) 

Overhead Triceps Extension
8(85-105-125) 

3 rounds:
12 Plate Raise (45) 
12 Triceps Pushdown (75)