Cycle 3/Week 3
Meet Week 

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

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

 Cycle 3/Week 2
2 Weeks from Meet

Hammer Strength Row 
8(90-180-270-360)

Rowing Torso
3x15 (50)

Cable Biceps Curl 
4x12 (90) 

Nautilus Ab 
2x20 (190)

 Cycle 3/Week 2
2 Weeks from Meet

Close Grip Bench Press 
5x5 (225) 

Weighted Dip 
5(0-25-45-70-90)

Skull Crusher 
8(85-105-125)

3 rounds: 
15 Icarian Standing Lateral Raise (25-35-45)
15 Triceps Pushdown (120-135-150)

 Cycle 3/Week 2
2 Weeks from Meet

Back Squat 
8(135) 3(225) 1(275-365-404-455)

1/4 Squat 
1(585-635)

Back Squat 
3(365) 

 Cycle 3/Week 2
2 Weeks from Meet

Bench Press
8(135) 5(185) 3(225) 1(245-265) 3x3(295) 

Pause Bench Press
1(315-335) 

Sling Shot Bench Press
2(365-385) 

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

Alt Arm Seated DB Curl 
8(35-40-45)

Prone Incline Rear Delt Fly 
3x15 (15) 

 Cycle 3/Week 1
3 Weeks from Meet

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

Axle Bar Deadlift (bar is 25lbs) 
1(165-205-255-295)

Hammer Strength Seated Row 
8(180-270-360)

Cable Biceps Curl
4x12 (90) 

Nautilus Rowing Torso
3x15 (50) 

Nautilus Ab 
2x20 (190) 

 Cycle 3/Week 1
3 Weeks from Meet

Close Grip Bench Press
5x5 (225) 

Weighted Dip 
5(0-25-45-70-90-115)

Skull Crusher 
8(85-105-125-125-125) 

Hammer Strength Shoulder Press
10(90-140-180)

Seated Arc Raise 
3x12 (15) 

3 rounds: 
15 Icarian Standing Lateral Raise (25) 
15 Triceps Pushdown (80-90-100) (Arm Assassin Handle)

 Cycle 3/Week 1
3 Weeks from Meet 

Back Squat 
8(135) 3(225) 1(275-315-365-405-455-495-495-495) 

1/4 Squat 
1(545-585)

Back Squat 
3(405) 

 Cycle 3/Week 1
3 Weeks from Meet 

Bench Press
8(135) 5(185) 3(225) 1(245-265) 3x3 (285) 

Pause Bench Press 
3x1 (315)

Sling Shot Bench Press
2x2 (365)

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

Alt-Arm Seated Dumbbell Curl 
8(35-40-45-50)

Prone Incline Rear Delt Fly 
3x15 (15)

 Deload Week 
4 Weeks from Meet

Deadlift 
8(135) 3(225) 1(275-315-365-405-455-455) 8(365 no belt) 

Axle Bar Deadlift 
1(115-165-205-255-295) 

Hammer Strength Row 
8(180-270-360) 

Flex Bisolator 
12(60-75-90)

Nautilus Rowing Torso
3x15 (50) 

Nautilus Ab 
2x20 (190) 

 Deload Week 
4 Weeks from Meet

Close Grip Bench Press 
5x5 (225) 

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

Skull Crusher 
8(85-105-125)

Seated Arc Raises
3x12 (15)

3 rounds: 
15 Rope Triceps Pushdown (75-90-105)
15 Icarian Standing Lateral Raise (25) 

 Deload Week 
4 Weeks from Meet

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

1/4 Squat 
1(455-495) 

2 rounds:
20 Reverse Hyper (270) 
:20 Wt. Plank Hold (90) 

 Deload Week
4 Weeks from Meet

Bench Press
8(135) 5(185) 3(225) 1(245) 3x3(275) 

Pause Bench Press
1(295) 

Sling Shot Bench Press
2x2(345)

Front Pulldown 
8(140-160-180-200)

Alt-Arm Seated DB Curl 
4x8 (35) 

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 2/Week 3
5 Weeks from Meet

Single-Arm Hammer Strength Row 
6(180-270-360-500)

Deadlift 
8(135) 3(225-315) 1(365-405-455-495-545) 8(315) 

Barbell Bent Row 
4(135-185-225-275-315) 

Single-Arm Nautilus Multi-Biceps 
12(120-110-100)

Prone Incline Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (170)