Cycle 3/Week 7

USPA Bench Nationals 

3 Weeks Out 

Trap Bar Deadlift (low handle) 2x3(352) Good Morning 8(95) 8(115) 8(135) 8(155) 8(175) Linear T-Bar Row 12(70) 10(90) 8(115) 8(135) 6(160) 8(180) 8(205) Preacher Curl 12(65) 10(75) 8(85) 6(95) Ab Wheel 3x12

 Cycle 3/Week 7

USPA Bench Nationals 

3 Weeks Out 

Bench Press 6 sets of 2 (275) Body Masters Shoulder Press 8(160) 8(180) 8(200) 8(220) 8(240) EZ Bar Skull Crusher 8(65) 8(85) 8(105) 8(125) 8(145)

Cycle 3/week 7

USPA Bench Nationals 

3 Weeks Out 

High Bar Squat 2x3(365) Pendulum Hip Press 10(230) 10(320) 10(410) 10(500) Hamtractor 10(165) 10(180) 10(195) 2x10(210) Nautilus Ab 4x15 (120)

Cycle 3/Week 7

USPA Bench Nationals

3 Weeks Out 

Bench Press 4x4(315) Body Masters CXp Row 8(320) 8(410) 8(500) Pulldown 10(180) 10(200) 10(220)

 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)