Cycle 3/Week 9

USPA Bench Nationals 

11 Days Out 

High Bar Squat 2(365) 2(385) 2(405) Pendulum Hip Press 10(270) 10(360) 10(450) 10(540) Hamtractor 10(180) 10(195) 10(210) 10(225) Nautilus Ab 4x15(150)

 Cycle 3/Week 9

USPA Bench Nationals 

12 Days Out

Bench Press 1(308) 1(330) 3x1(352) Body Masters CXp Row 6(360) 6(450) 6(540) 6(630) Wide Pulldown 4x12(150)

Cycle 3/Week 8 

USPA Bench Nationals 

2 Weeks Out

Pause Deadlift (off ground) 2(330) 2(352) 2(374) Barbell Bent Row 8(154) 8(220) 8(264) Linear T-Bar Row 8(90) 8(135) 8(160) 8(180) Ab Wheel 3x13

Cycle 3/Week 8 

USPA Bench Nationals 

2 Weeks Out 

Bench Press 6x2(275) Body Masters Shoulder Press 8(140) 8(160) 8(180) 2x8(200) EZ Bar Skull Crusher 8(65) 8(85) 2x8(105)

Cycle 3/Week 8
USPA Bench Nationals
2 Weeks Out

Box Squat (comp depth)
2(365) 2(385) 2(405)

Belt Squat
10(90) 10(180) 10(270)

Prone Hamstring Curl
3x10(90)

Flex Ab Machine
3x15(120)

 Cycle 3/Week 8

USPA Bench Nationals 

2 Weeks Out 

Bench Press 3x3(335) Body Masters CXp Row 8(270) 8(360) 8(450) 8(540) Lat Pulldown 10(170) 10(190) 10(210) 8(230)

 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