Cycle 3/Week 2
(9 weeks out) 

Deadlift 5(425) Deficit Deadlift 3x3 (315) Dumbbell Bent Row 4x10 (80) Magnum Biangular Pulldown 4x10 (205) Alt-Arm Dumbbell Curl 4x10 (35)

 Cycle 3/Week 2
Ken Lain Bench Program
9 Weeks Out

Pause Bench Press 3x9 (185) Dumbbell Fly 4x10 (40) Weighted Dip 4x10 (35) Prone Incline Plate Raise 4x10 (25) Triceps Pushdown 4x10 (135) Cable Fly (low pulley) 3x10 (40) Single-Arm Triceps Pushdown 3x10 (40)

 Cycle 3/Week 2
(9 weeks out) 

Back Squat 2x5 (385) 1/4 Squat 3(455) Pause Squat 2x3 (315) Good Morning 2x8 (105) GHD Hollow Hold 2x :30

 Cycle 3/Week 2
Ken Lain Bench Program 
9 Weeks Out

Pause Bench Press 3x10 (225) Weighted Dip 4x10 (45) Dumbbell Fly 4x10 (50) Prone Incline Plate Raise 4x10 (35) Triceps Pushdown 4x10 (150)

 Cycle 3/Week 1
10 weeks out

Deadlift 5(135) 5(225) 3(275) 1(315) 1(365) 5(405) Deficit Deadlift (1") 3x3 (295) Dumbbell Bent Row 4x10 (80) Magnum Biangular Pulldown 4x10 (180) Alt-Arm Dumbbell Curl 4x10 (35)

Cycle 3/Week 1
Ken Lain Bench Program 
10 Weeks Out

Pause Bench Press 3x10 (165) Dumbbell Fly 4x10 (40) Weighted Dip 4x10 (35) Prone Incline Plate Raise 4x10 (25) Triceps Pushdown 4x10 (120)

 Cycle 3/Week 1
11 Weeks Out

Back Squat 8(135) 5(225) 3(275) 1(315) 2x5(365) 1/4 Squat 3(425) Pause Squat 2x3 (305) Reverse Hyper 2x12 (180) Hollow Hold on GHD 2x :30

Cycle 3/Week 1
Ken Lain Bench Program 
10 Weeks Out

Pause Bench Press 3x10 (205) Weighted Dip 4x10 (45) Dumbbell Fly 4x10 (50) Triceps Pushdown 4x10 (135) Prone Incline Plate Raise 4x10 (35)

 Deload Week 
11 Weeks Out 

Deadlift 5(385) Deficit Deadlift (1") 3x3 (275) Dumbbell Bent Row 3x10 (70) Nautilus XPLoad Pulldown 3x10 (180) Alt-Arm Dumbbell Curl 3x10 (35)

 Deload Week
11 Weeks Out 

Pause Bench Press (light) 3x10 (155) Dumbbell Fly 3x10 (35) Weighted Dip 3x10 (35) Prone Incline Plate Raise 3x10 (25) Triceps Pushdown 3x10 (120) Extra Work: Cable Fly (high) 2x15 (50) Cable Fly (low) 2x15 (40) Single-Arm Triceps Pushdown (reverse grip) 2x15 (50)

 Deload Week 
11 Weeks Out

Back Squat 2x5 (345) 1/4 Squat 3(415) Pause Squat 2x3 (285) Good Morning 2x8 (105) Reverse Plank Hold 2x :30 (0)

 Deload Week 
11 Weeks Out

Pause Bench Press 3x10 (185) Dumbbell Fly 3x10 (45) Weighted Dip 3x10 (45) Prone Incline Plate Raise 3x10 (25) Triceps Pushdown 3x10 (120)

Cycle 2/Week 4
12 Weeks Out 

Back Squat 4x4 (315) Reverse Hyper 4x12 (180) Nautilus Ab 6x6 (160)

 Cycle 2/Week 4
12 Weeks Out

Bench Press (warm-up) 8(135) 5(185) 3(225) 1(245) 1(265) Pin Bench Press 3x5 (275) Sling Shot Bench Press 3x5 (335) Dumbbell Bench Press 20(80) Cable Fly 3x15 (50) Cybex Row 6x6 (160) (rest :10 between sets) Incline Dumbbell Curl 6x6 (30) (rest :10 between sets)

 Cycle 2/Week 3 (13 weeks out) 

Single-Arm CXP Row 8(90) 8(180) 8(270) 8(360) Hammer Strength Front Pulldown 8(90) 8(140) 8(180) 8(230) Cybex Row (pronated) 10(120) 10(130) 10(140 10(150) "C-Bum Pulldown" 8 Tempo Wide Grip (:04 ecc) AMRAP - Mid Grip AMRAP - Supinated Grip (No rest. 140lbs) Nautilus Rowing Torso 3x15 (60) Rope Biceps Curl 3x15 (60)