Cycle 3/Week 6 

USPA Bench Nationals 

4 Weeks Out 

Pause Deadlift (off ground) 4x2(352) Barbell Bent Row 8(154) 8(198) 8(220) 8(242) Front Pulldown 8(140) 8(180) 8(230) 6(270) Multi-Biceps 10(90) 10(100) 10(110) 8(120) Ab Wheel 3x11

Cycle 3/Week 6 

USPA Bench Press Nationals 

4 Weeks Out 

Bench Press 6x2(275) Body Masters Shoulder Press 8(140) 8(160) 8(180) 8(200) 8(220) EZ Bar Skull Crusher 8(65) 8(85) 8(105) 8(125) 8(135) 4 rounds: 15 Cable Fly (50) 15 Lateral Raise (30) 15 Overhead Triceps Ext (90)

 Cycle 3/week 6

USPA Bench Nationals 

4 Weeks Out

Box Squat (comp depth) 4x2(365) Belt Squat 10(90) 10(135) 10(180) 10(225) Prone Hamstring Curl 12(60) 12(70) 12(80) 12(90) Flex Ab Machine 4x15(120)

 Cycle 3/Week 6

USPA Bench Press Nationals 

4 Weeks Out 

Bench Press 5x5 (295) Body Masters CXp Row 8(279) 8(360) 8(450) Wide Pulldown 10(170) 10(190) 10(210)

Cycle 3/Week 5 

USPA Bench Nationals 

5 Weeks Out 

Trap Bar Deadlift (low handle)

2x4(330) Good Morning 8(95) 8(115) 8(135) 8(155) Front Pulldown 8(90) 8(140) 8(180) 8(230) Preacher Curl 4x10(65) Ab Wheel

3x10

Cycle 3/Week 5

USPA Bench Press Nationals 

5 Week Out 

Bench Press 6x6(275) Body Masters CXp Row 8(230) 8(320) 8(410) Wide Pulldown 10(160) 10(180) 10(200) Incline DB Curl 3x12(30) Triceps Pushdown 4x15(100)

 Cycle 3/ Week 4

USPA Bench Nationals 

6 Weeks Out 

Pause Deadlift (off ground) 4x2 (330) Barbell Bent Row 8(154) 8(198) 2x8(220) Front Pulldown 8(90) 8(140) 3x8(180) Multi-Biceps 10(100) 10(110) 10(110) 10(100) Ab Wheel 3x9

Cycle 3/Week 4

USPA Bench Press Nationals 

6 Weeks Out

Bench Press 6x2 (275) Body Masters Shoulder Press 8(130) 8(160) 3x8(190) EZ Bar Skull Crusher 8(65) 8(85) 3x8(125) 4 rounds: 15 Cable Fly (50) 15 Lateral Raise (30) 15 Machine Triceps Kickback (70)

Cycle 3/Week 4

USPA Bench Nationals 

6 Weeks Out 

Box Squat (comp depth) 4x2(315) Belt Squat 10(90) 10(135) 2x10(180) Prone Hamstring Curl 12(50) 12(60) 12(70) 12(80) Flex Ab Machine 4x15(120)

Cycle 3/Week 4

USPA Bench Nationals 
6 Weeks Out 

Bench Press
6 sets of 5 (275) Body Master CXp Row
8(230) 8(270) 8(320) 8(360) Wide Pulldown
10(130) 10(150) 10(170) 10(190) Incline Dumbbell Curl
4x12(30) 4 rounds:
15 Face Pull (105)
15 Triceps Pushdown (105)

Cycle 3/Week 3

USPA Bench Nationals 

7 Weeks Out 

Trap Bar Deadlift (low handle) 2x6(308) Good Morning 8(95) 8(115) 2x8(135) Single-Arm XPLoad Pulldown 12(180) 12(230) 12(270) 12(360) EZ Bar Preacher Curl 5x10(65) Ab Wheel 3x8

Cycle 3/Week 3

USPA Bench Nationals 

7 Week Out 

Bench Press 6 sets of 2 (275) Body Masters Shoulder Press 12(120) 12(140) 12(160) 12(180) EZ Bar Skull Crusher 12(65) 12(85) 12(105) 12(125) 4 rounds: 15 Cable Fly (50) 15 Icarian Lateral Raise (30) 15 Rope Overhead Triceps Extension (90)

Cycle 3/Week 3

USPA Bench Nationals 

7 Weeks Out 

High Bar Squat 3x5(275) Pendulum Hip Press 10(180) 10(270) 2x10(360) Flex Hamtractor 12(135) 12(165) 2x12(195) Flex Ab Machine 4x15(120)

Cycle 3/Week 3

USPA Bench Nationals 

7 Weeks Out 

Bench Press 6 sets of 4 (275) Flex Leverage Row 8(90) 8(180) 8(230) 8(250) Neutral Grip Pulldown 10(120) 10(140) 10(160) 10(180) 4 rounds: 12 H-Raise (15) 12 Incline Dumbbell Curl (25) 4 rounds: 15 Face Pull (105) 15 Triceps Pushdown (100) 15 Rope Biceps Curl (60)