Post Meet Deload

Single-Leg RDL 
2x12 (35)

Nautilus Super Pullover
2x12 (150)

Front Pulldown (wide)
2x12 (140)

3 rounds:
10 Ring Row 
20 Band Pull Apart 

Back Extension 
2x12 (0) 

 Post Meet Deload

Arnold Press
3x12 (35)

Barbell Upright Row 
2x12 (65) 

Cybex Shoulder Press 
2x15 (50)

2 rounds:
12 Plate Circles - Left 
12 Plate Circles - Right 
12 Plate Side to Side
(alternate rounds with a partner) 

Flex Fitness Dip 
2x15 (240)

Single-Arm Band Triceps Push Down 
2x30 (red) 

 Saturday 9/11/21

Solidarity in Strength memorial Meet

Squat 205kg/220kg/227.5x

Bench Press 160kg/162.5x/165kg

Deadlift 230kg/245kg/260kg 

Total 645kg 

 Cycle 4/Week 3 (meet week)

Bench Press
8(135) 5(185) 3(225) 1(245-275-315) 

 Monday 9/6/21

Cycle 4/Week 3 (meet week)

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

 Cycle 4/Week 2 (peaking)

Deadlift 
5(135) 3(225) 1(315-405-455-495-545)

Bent Barbell Row 
8(135-185-225)

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

Band Pull Apart 
2x30 (red) 

Back Extension 
2x10 (0) 

 Cycle 4/Week 2 (peaking)

Close Grip Bench Press
5(135-185-225-245-265)

Standing Shoulder Press
5(95-15-135-155-175)

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

JM Press
8(105-125-155)

Cybex Shoulder Press
15(50-50)

Weighted Plank Hold 
:20 (90-135-160)