Post Meet Deload

Wide Grip Lat Pulldown 
10(100-110-120-130-140-150)

Neutral Grip Cable Seated Row
10(110-120-130-140-150)

Neutral Grip Cable High Row
3x15 (225) 

Seated Dumbbell Rear Delt Fly 
3x15 (15) 

Single-Arm Nautilus Multi-Biceps 
15(90) 12(90) 10(90) 

Rope Biceps Curl
10(75) 12(60) 15(45) 

45 Degree Back Extension 
3x12 (0) 

 2023 USPA NATIONALS 
July 15th, 2023

Squat:
1. 215kg/474lbs 
2. 230kg/507lbs
3. 240kg/529lbs x

Bench 
1. 157.5kg/347lbs
2. 165kg/363lbs 
3. 172.5/380lbs x 

Deadlift
1. 250kg/551lbs
2. 272.5kg/601lbs 
3. Passed

 Post Meet Cycle 

Magnum Biangular Chest Press
10(90-140-180-230-180)

Flex Leverage Decline Press 
10(180-180) 

Cybex Converging Shoulder Press
10(50-50-50)

Omega Flying Dip 
10(90-90-90) 

3 rounds:
15 Icarian Standing Lateral Raise (25) 
15 Icarian Overhead Triceps Extension (50) 

Rope Triceps Pushdown 
15(60-60-60) 

Nautilus Ab 
20(100-100-100)

 Cycle 4/Week 3 (peaking)

Hammer Strength Seated Row
8990-180-270-360) 

Neutral Grip Lat Pulldown
8(120-140-160-180)

Cable Seated Row 
15(130-120-110)

Dumbbell Rear Delt Fly 
3x15 (15) 

 Cycle 4/Week 3 (peaking) 

Close Grip Bench Press
8(135) 5(185) 3(205-225-225) 

Cybex Converging Shoulder Press 
3x8 (50) 

Weighted Dip 
8(0) 5(25-45-70) 

EZ Bar Overhead Triceps Extension 
3x8 (85) 

2 rounds: 
12 Plate Raise (25) 
12 Polaris Triceps Pushown (80) 

 Cycle 4/Week 3 (peaking) 

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

Walkout (:10 hold) 
1(495) 

Reverse Hyper 
2x20 (270) 

Weighted Plank Hold 
2x:20 (90) 

 Cycle 4/Week 3 (peaking)

Bench Press
8(135) 5(185) 3(225) 1(245) 3(275-295-315)

Pause Bench 
1(335) 

Sling Shot Bench 
2x2 (365) 

Dumbbell Bent Row
8(80) 6(120) 10(100) 

EZ Bar Biceps Curl 
3x8 (85) 

Dumbbell Rear Delt Fly 
3x15 (15)