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)