Cycle 1/Week 3 
9 Weeks from Meet.

Back Squat (pause last rep)
8(135) 5(225) 3(275) 1(315-335-355) 5(375) 

1/4 Squat 
1(405-455-495-545)

Magnum Perfect Squat 
8(180-250)

Cycle 1/Week 3
9 Weeks from Meet 

Bench Press (paus last rep)
8(135) 5(185) 3(225) 1(245-265-285) 5(305)

Sling Shot Bench Press
2x5 (355)

Standing Overhead Press
8(95) 5(115) 3(135) 1(155) 8(185)

Weighted Chin-up 
5(0-10-20-30-40-50-60)

Cross Body Hammer Curl 
8(35-40-45-60)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 1/Week 2
10 Weeks from Meet 

Magnum Biangular Row 
8(90-140-180-270)

Deadlift (no belt)
8(135) 5(225) 3(315) 8(365) 

Rack Pull (no belt)
2(365-405-455)

Isometric Pull (:10)

Dumbbell Bent Row 
8(60-80-120)

3 rounds:
15 Rear Delt Fly 
10 Overhead Pull 

2 rounds:
15 45º Back Extension 
15 Ab Wheel 

Tuesday 1/23/24

Cycle 1/Week 2
10 Weeks from Meet 

Back Squat (pause last rep) 
8(135) 5(225) 3(275) 1(315) 5(355) 

1/4 Squat 
2(365-405-455-495) 

Magnum Perfect Squat 
8(180-230)

3 rounds: 
20 45º Donkey Calf Raise (90) 
20 Tibia Raise (50) 

2 rounds: 
20 Reverse Hyper (225) 
:30 Weighted Plank Hold (45) 

Cycle 1/Week 2
10 Weeks from Meet 

Neutral Grip Incline Press 
8(135) 5(185) 3(205) 1(225) 8(245)

Weighted Dip
8(0) 5(45) 3(90) 8(135) 

Dumbbell Fly 
3x12 (50) 

Incline Skull Crusher 
8(85-105-125-145)

3 rounds:
8 Tempo Plate Raise (:04 etc) (45) 
8 Tempo DB Lateral Raise (:04 etc) (20)

Cybex Triceps Press
12(90-100-100)

 Cycle 1/Week 2

Bench Press (pause last rep)
8(135) 5(185) 3(225) 1(245-265) 5(285)

Sling Shot Bench Press
2x5 (335)

Standing Shoulder Press 
8(95) 5(115) 3(135) 1(155) 8(175) 

Weighted Chin-up
5(0-10-20-30-40-50)

Cross Body Hammer Curl 
8(35-40-45-55)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 1/Week 1
(11 weeks from meet)

Magnum Biangular Row 
8(90-140-180-230)

Deadlift (pause last rep)
8(135) 5(225) 3(315) 5(365) 

Rack Pull 
3(365-405-405)

Dumbbell Bent Row 
8(60-80-100)

3 rounds:
15 Rear Delt Fly (50) 
10 Overhead Pull (50) 

2 rounds:
15 Back Extension (0)
15 Ab Wheel