Cycle 3/Week 6 

USPA Bench Nationals 

4 Weeks Out 

Pause Deadlift (off ground) 4x2(352) Barbell Bent Row 8(154) 8(198) 8(220) 8(242) Front Pulldown 8(140) 8(180) 8(230) 6(270) Multi-Biceps 10(90) 10(100) 10(110) 8(120) Ab Wheel 3x11

Cycle 3/Week 6 

USPA Bench Press Nationals 

4 Weeks Out 

Bench Press 6x2(275) Body Masters Shoulder Press 8(140) 8(160) 8(180) 8(200) 8(220) EZ Bar Skull Crusher 8(65) 8(85) 8(105) 8(125) 8(135) 4 rounds: 15 Cable Fly (50) 15 Lateral Raise (30) 15 Overhead Triceps Ext (90)

 Cycle 3/week 6

USPA Bench Nationals 

4 Weeks Out

Box Squat (comp depth) 4x2(365) Belt Squat 10(90) 10(135) 10(180) 10(225) Prone Hamstring Curl 12(60) 12(70) 12(80) 12(90) Flex Ab Machine 4x15(120)

 Cycle 3/Week 6

USPA Bench Press Nationals 

4 Weeks Out 

Bench Press 5x5 (295) Body Masters CXp Row 8(279) 8(360) 8(450) Wide Pulldown 10(170) 10(190) 10(210)

Cycle 3/Week 5 

USPA Bench Nationals 

5 Weeks Out 

Trap Bar Deadlift (low handle)

2x4(330) Good Morning 8(95) 8(115) 8(135) 8(155) Front Pulldown 8(90) 8(140) 8(180) 8(230) Preacher Curl 4x10(65) Ab Wheel

3x10

Cycle 3/Week 5

USPA Bench Press Nationals 

5 Week Out 

Bench Press 6x6(275) Body Masters CXp Row 8(230) 8(320) 8(410) Wide Pulldown 10(160) 10(180) 10(200) Incline DB Curl 3x12(30) Triceps Pushdown 4x15(100)

 Cycle 3/ Week 4

USPA Bench Nationals 

6 Weeks Out 

Pause Deadlift (off ground) 4x2 (330) Barbell Bent Row 8(154) 8(198) 2x8(220) Front Pulldown 8(90) 8(140) 3x8(180) Multi-Biceps 10(100) 10(110) 10(110) 10(100) Ab Wheel 3x9