Cycle 2/Week 2
6 Weeks from Meet

Close Grip Bench Press 
5x5 (225) 

Seated Overhead Press (neutral grip)
8(95) 5(115) 5(135) 1(155) 7(185) 

Weighted Dip 
5(0-25-45-70-90-115-135)

Skull Crusher 
8(85-105-125-155)

3 rounds: 
12 Plate Raise (45) 
12 Overhead Triceps Extension (85) 

Icarian Standing Lateral Raise 
4x15 (25) 

 Cycle 2/Week 2
6 Weeks from Meet 

Back Squat 
8(135) 3(225) 1(275-315-365) 5(405)

1/4 Squat 
2(455-495-545)

Magnum Perfect Squat 
6(180) 8(270) 

2 rounds: 
15 Hip Thrust (360)
:20 Wt Plank Hold (90) 

 Cycle 2/Week 2
6 Weeks from Meet 

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 5(295) 

Pause Bench Press 
1(315) 

Sling Shot Bench Press 
3x3 (365)

Pulldown (Lat Slapper) 
8(120-140-160-180-200)

Zottman Curl 
8(30-35-40-50)

Axle Bar Curl 
3x12 (65) 

3 Rounds:
20 Face Pull (90) 
20 Gripper (70) 

 Josh Bryan Seminar 

Back Squat
8(135) 3(225) 2(315) 1(405-405)

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

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

 Cycle 2/Week 1
7 Weeks from Meet

Single-Arm Hammer Strength Row
8(180-270-410)

Deadlift 
8(135) 3(225) 1(315-365-405-455-455-455)

Barbell Bent Row 
8(135-185-225-275) 

Single-Arm Nautilus Multi-Biceps 
10(90) 8(120) 12(90) 

Rear Delt Fly 
4x15 (15)

2 rounds:
20 Reverse Hyper (270) 
20 Nautilus Ab (130) 

 Cycle 2/Week 1
7 Weeks from Meet.

Close Grip Bench Press 
5x5 (225) 

Seated Overhead Press
8(95) 5(115) 3(135) 1(155) 5(175) 

Weighted Dip 
5(0-25-45-70-90-115) 

Skull Crusher 
8(85-105-125-145)

4 rounds: 
10 Plate Raise (45) 
10 Overhead triceps Ext (85) 

Icarian Standing Lateral Raise 
4x15 (30)

100 Band Triceps Pushdown 

 Cycle 2/Week 1
7 Weeks from Meet

Back Squat 
8(135) 5(225) 3(275) 1(315-365) 5(385) 

1/4 Squat 
3(405-455-495)

Magnum Perfect Squat 
8(180-230)

2 rounds:
15 Hip Thrust (270)
:20 Weighted Plank Hold (90)