Cycle 3/Week 2 (peaking)
Back Squat 8(135) 3(225) 1(315-365-405-455-515)
Walkout (:10 hold) 1(585)
Reverse Hyper 2x20 (360)
Weighted Plank Hold 2x :20 (135)
Bench Press8(135) 3(185) 1(225-245-265-285-305) 3(325)
Pause Bench Press1(305-325-345)
Sling Shot Bench Press1(375-405)
Hammer Strength Low Row 10(90) 8(180) 6(270) 4(360)
Face Pull 3x15 (90)
Cycle 3/Week 1 (peaking)
Deadlift 8(135) 3(225) 1(315-365-405-455-495-545-585)
Bent Barbell Row 10(135) 8(185) 6(225) 4(315)
Hammer Strength Front Pulldown 10(90) 8(140) 6(180) 4(230)
Dumbbell Rear Delt Fly3x15 (15)
Incline Sit-up2x20
Close Grip Bench Press8(135) 3(185-205-225-225-225)
Weighted Dip 5(0-25-45-70-90)
Overhead Triceps Extension 8(85-105-125-145)
4 rounds:12 Plate Raise (45) 12 Triceps Pushdown (90)
Back Squat 8(135) 5(225) 3(315) 1(365-405-455-495)
Walkout 1(545)
Reverse Hyper2x20 (360)
Weighted Plank Hold 2x :20 (90)
Bench Press8(135) 5(185) 3(225) 1(245-265-285) 3(305)
Pause Bench Press1(285-305-325)
Sling Shot Bench Press1(335-355-375)
Hammer Strength Low Row8(90-180-270-360)
Dumbbell Rear Delt Fly 3x15 (15)
Cycle 2/Week 4 (deload)
Deadlift 8(135) 5(225) 3(315) 1(365-405-455-495)
Bent Barbell Row 8(135-185-225)
Cable High Row 3x12 (210)
Incline Sit-up 2x19 (0)
Close Grip Bench Press8(135) 5(185) 3(205-225)
Dip 3x8 (0)
Overhead Triceps Extension 3x12 (85)
3 rounds: 15 Plate Raise (25) 15 Rope Triceps Pushdown (75)
Back Squat 8(135) 5(225) 3(315) 1(365)
Walkout (:10 hold) 1(495)
Reverse Hyper 2x20 (270)
Weighted Plank Hold 2x :30 (45)
Bench Press8(135) 5(185) 3(225-245-265)
Pause Bench Press1(225-245-265)
Sling Shot Bench Press1(315-315)
Cable Seated Row 3x12 (120)
Face Pull3x12 (90)
Cycle 2/Week 3
Deadlift 8(135) 5(225) 3(315) 1(365-405-455) 7(500)
Bent Barbell Row6(135-185-225-315)
Neutral Grip Pulldown 8(160-180-220)
Reverse Hyper 4x10 (450)
Incline Sit-up 2x18
Seated Barbell Shoulder Press8(95-15-135) 1(115-185-225) 8(185)
Weighted Dip 8(0-25-45) 1(90) 8(135)
Skull Crusher 8(85-105-125-175)
4 rounds:12 Plate Raise (45) 12 Rope Triceps Pushdown (90)
Pause Squat 2(225-275) 1(315-365) 2(405)
Walkout (:10 hold) 1(545)
SSB Split Squat (quad)4(115-155-205-265)
SSB Split Squat (hip)4(155-205-265)
Good Morning 4(155-205-265)
Monday 1/6/23Jacksonville, FL
Bench Press5(225-265-305-285-245)
Pause Bench Press1(265-285-305)
3 rounds:15 Face Pull (55) 15 Triceps Pushdown (55)
Cycle 2/Week 2
Deadlift5(135-225-315) 1(365) 3x1(405) 1(455) 1(495)
Rack Pull 3x3(365)
Bent Barbell Row 6(135-185-225-315)
Neutral Grip Pulldown 8(160-180-210)
Reverse Hyper 3x15 (410)
Incline Sit-up 2x17
Cycle 2/week 2
Seated Barbell Shoulder Press8(95-115-135) 1(155-185) 8(205)
Weighted Dip8(0-25-45) 1(90) 8(115)
Skull Crusher8(85-105-125-165)
4 rounds: 12 Plate Raise (45)12 Rope Triceps Pushdown (90)