Cycle 2/Week 3
5 Weeks from Meet.

Close Grip Bench Press 
5x5 (225) 

Seated Shoulder Press (neutral)
8(95) 5(115) 3(135) 1(155) 5(175-185-195)

Weighted Dip 
5(0-25-45-70-90-135-160)

Skull Crusher 
8(85-105-125-165)

2 rounds:
15 Plate Raise (45) 
15 Overhead Triceps Extension (85) 

Seated Arc Raise 
2x12 (15) 

Icarian Standing Lateral Raise 
2x15 (25) 

Cycle 2/Week 3
5 Weeks from Meet 

Back Squat
8(135) 3(225) 1(275-315-365-405) 5(425)

1/4 Squat
1(455-495-545-585)

Magnum Perfect Squat
3(90-180) 8(360) 

 Cycle 2/Week 3
5 Weeks from Meet

Bench Press
8(135) 5(185) 3(225-245) 1(265-285) 5(315) 

Pause Bench Press
1(325) 

Sling Shot Bench Press
3x3 (375) 

Pulldown (Lat Slapper)
8(120-140-160-180-200)

Zottman Curl 
8(30-35-40-55)

Axle Bar Curl
4x12 (65) 

3 rounds: 
20 Face Pull (90) 
20 Gripper (90) 

 Cycle 2/Week 2
6 Weeks from Meet 

Single-Arm Hammer Strength Row 
8(180-270-360-450)

Deadlift 
8(135) 3(225) 1(315-365-405-455-495-495) 

Barbell Bent Row 
6(135-185-225-315) 

Single-Arm Nautilus Multi-Biceps 
12(110-100-90)

Dumbbell Rear Delt Fly 
4x15 (15) 

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (150) 

 Cycle 2/Week 2
6 Weeks from Meet

Close Grip Bench Press 
5x5 (225) 

Seated Overhead Press (neutral grip)
8(95) 5(115) 5(135) 1(155) 7(185) 

Weighted Dip 
5(0-25-45-70-90-115-135)

Skull Crusher 
8(85-105-125-155)

3 rounds: 
12 Plate Raise (45) 
12 Overhead Triceps Extension (85) 

Icarian Standing Lateral Raise 
4x15 (25) 

 Cycle 2/Week 2
6 Weeks from Meet 

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

1/4 Squat 
2(455-495-545)

Magnum Perfect Squat 
6(180) 8(270) 

2 rounds: 
15 Hip Thrust (360)
:20 Wt Plank Hold (90) 

 Cycle 2/Week 2
6 Weeks from Meet 

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 5(295) 

Pause Bench Press 
1(315) 

Sling Shot Bench Press 
3x3 (365)

Pulldown (Lat Slapper) 
8(120-140-160-180-200)

Zottman Curl 
8(30-35-40-50)

Axle Bar Curl 
3x12 (65) 

3 Rounds:
20 Face Pull (90) 
20 Gripper (70) 

 Josh Bryan Seminar 

Back Squat
8(135) 3(225) 2(315) 1(405-405)

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

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

 Cycle 2/Week 1
7 Weeks from Meet

Single-Arm Hammer Strength Row
8(180-270-410)

Deadlift 
8(135) 3(225) 1(315-365-405-455-455-455)

Barbell Bent Row 
8(135-185-225-275) 

Single-Arm Nautilus Multi-Biceps 
10(90) 8(120) 12(90) 

Rear Delt Fly 
4x15 (15)

2 rounds:
20 Reverse Hyper (270) 
20 Nautilus Ab (130) 

 Cycle 2/Week 1
7 Weeks from Meet.

Close Grip Bench Press 
5x5 (225) 

Seated Overhead Press
8(95) 5(115) 3(135) 1(155) 5(175) 

Weighted Dip 
5(0-25-45-70-90-115) 

Skull Crusher 
8(85-105-125-145)

4 rounds: 
10 Plate Raise (45) 
10 Overhead triceps Ext (85) 

Icarian Standing Lateral Raise 
4x15 (30)

100 Band Triceps Pushdown 

 Cycle 2/Week 1
7 Weeks from Meet

Back Squat 
8(135) 5(225) 3(275) 1(315-365) 5(385) 

1/4 Squat 
3(405-455-495)

Magnum Perfect Squat 
8(180-230)

2 rounds:
15 Hip Thrust (270)
:20 Weighted Plank Hold (90) 

 Cycle 2/Week 1
7 Weeks from Meet 

Bench Press
8(135) 5(185) 3(225) 1(245-265) 5(275) 

Pause Bench Press
1(305) 

Sling Shot Bench Press 
3x3 (355) 

Pulldown (Lat Slapper) 
8(120-140-160-180-200)

Zottman Curl
8(30-35-40-45)

3 rounds: 
20 Face Pull (75) 
20 Iron Mind Gripper (70) 

 Cycle 1/Week 4 (deload)
8 Weeks from Meet.

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

Deadlift (No Belt) 
8(135) 5(225) 3(315) 8(365)

Barbell Bent Row 
8(135-185-225) 

Single-Arm Nautilus Multi-Biceps 
2x12 (90)

Prone Incline Rear Delt Fly 
3x15 (15) 

 Cycle 1/Week 4 (deload) 
8 Weeks from Meet.

Close Grip Bench Press
5x5 (225) 

Seated Overhead Press 
8(95) 5(115) 3(135) 5(155)

Weighted Dip 
5(0-25-45-70-90)

Skull Crusher 
4x8 (85) 

3 rounds:
10 Plate Raise (45) 
10 Overhead Triceps Extension 

Cable Lateral Raise 
3x15 (45) 

 Cycle 1/Week 4 (Deload) 
8 Weeks from Meet.

Back Squat 
8(135) 5(225) 3(275) 5(315) 
1(365-405-455) 

1/4 Squat 
3(455-495) 

Magnum Perfect Squat 
8(180) 

Hip Thrust 
2x15 (180) 

 Cycle 1/Week 4 (Deload)
8 Weeks from Meet.

Bench Press 
8(135) 5(185) 3(225) 1(245) 5(255) 

Pause Bench Press
1(275)

Sling Shot Bench Press
3x3 (315) 

Supinated Pulldown (MAG) 
3x12 (130) 

Zottman Curl 
3x8 (35) 

Axle Bar Curl 
12 (35-45-55)

Face Pull 
3x15 (90) 

 Cycle 1/Week 3
9 Weeks from Meet.

Magnum Biangular Row 
8(90-140-180-320)

Deadlift (pause last rep) 
8(135) 5(225) 3(315) 1(365) 5(405) 

Rack Pull 
1(455-495-545)

Isometric Pull (:10) 

Dumbbell Bent Row 
8(60-80-150-150)

 Cycle 1/Week 3
9 Weeks from Meet.

Neutral Grip Incline Press
8(135) 8(185) 10(225) 

Weighted Dip 
8(0) 8(45) 12(90)

Dumbbell Fly 
3x12 (55) 

Incline Skull Crusher 
8(85) 8(105) 12(125) 

2 rounds: 
12 Tempo Plate Raise (:04 ecc) (35) 
12 Tempo Dumbbell Lateral Raise (:04 ecc) (15) 

Cybex Triceps Press
3x12 (90) 

Rope Overhead Triceps Extension 
3x15 (75)