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)

 Cycle 3/Week 2

USPA Bench Nationals 

8 Weeks Out 

Pause Deadlift (off ground) 6 sets of 2 (308) Barbell Bent Row 8(154) 3x8(198) Single-Arm Nautilus XPLoad Pulldown 12(180) 12(230) 2x12(270) Single-Arm Nautilus Multi-Biceps 4x12(90) Ab Wheel 3x7

 Cycle 3/Week 2

USPA Bench Nationals 

8 week Out

Bench Press 6 sets of 2 (275) Body Masters Overhead Press 12(120) 12(140) 2x12(160) BTN Body Masters Overhead Press 3x15 (100) EZ Bar Skull Crusher 12(65) 12(85) 2x1(105) 4 rounds: 15 Cable Fly (50) 15 Icarian Lateral Raise (45) 15 Rope Overhead Triceps Extension (90)

Cycle 3/Week 2

USPA Bench Nationals 

8 Weeks Out 

Box Squat (comp depth) 5x3(275) Belt Squat 10(90) 3x10(135) Prone Hamstring Curl 12(70) 12(80) 12(90) 12(80) Nautilus Ab 4x15(100)

Cycle 3/Week 2

USPA Bench Nationals

8 Week Out 

Bench Press 6 sets of 3 (275) Flex Leverage Row 8(90) 8(180) 2x8(230)

Neutral Grip Pulldown 10(120) 10(150) 2x10(170) 3 rounds: 12 H-Raise (15) 12 Incline Dumbbell Curl (25) 4 rounds: 15 Triceps Pushdown (120) 15 Face Pull (100) 15 Rope Curl (60)

Cycle 3/Week 1 

USPA Bench Nationals 

Deadlift & Assistance

Trap Bar Deadlift (low handle) 2x6 (275) Good Morning 8(95) 3x8(115) Single-Arm XPLoad Pulldown 12(180) 3x12(230) EZ Bar Preacher Curl 4x10(65) Ab Wheel 3x6