Cycle 1/Week 3
9 Weeks from Meet 

Bench Press (paus last rep)
8(135) 5(185) 3(225) 1(245-265-285) 5(305)

Sling Shot Bench Press
2x5 (355)

Standing Overhead Press
8(95) 5(115) 3(135) 1(155) 8(185)

Weighted Chin-up 
5(0-10-20-30-40-50-60)

Cross Body Hammer Curl 
8(35-40-45-60)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15)