Post Meet Deload

Magnum Biangular Chest Press 
10(90-140-180-230-180)

Hammer Strength Incline Press
8(180-180) 

Polaris Pec Deck 
12(80-80) 

Flex Leverage Decline Press
10(180-180)

Icarian Standing Lateral Raise 
4x15 (30) 

Cable Biceps Pushdown 
4x15 (120) 

Rope Biceps Curl 
4x15 (60) 

Leaning French Press 
10(0) 8(0) 6(0) 

 Post Meet Deload

Pendulum Hip Press 
4x12 (270) 

Dynabody Hip Thrust 
4x15 (270) 

45 Degree Back extension 
3x15 (0) 

Side Plank Hold 
2x :20 (each side) 

Plank Hold 
1:00 (0) 

 Post Meet Deload

Close Grip Dynabody Power Press 
8(90-140-180-180-180)

Neutral Grip Cybex Shoulder Press 
8(50-70-90-50)

Wide Grip Pulldown 
4x15 (130) 

Omega Flying Dip 
4x15 (90) 

Neutral Grip Cable Seated Row 
4x15 (130)

Nautilus Rear Delt Fly 
3x15 (40) 

Reverse Grip Triceps Pushdown
4x15 (105) 

2 rounds:
12 Plate Raise (25) 
12 Plate Circles (both ways) (25) 
12 Plate Side to Side (25) 

Push-up 
5x5
(rest :10 between sets)

 Post Meet Deload

Hip Circle Warm-up

Flex Leg Extension 
15(75) 12(90) 10(105) 10(120) 

Flex Hamstring Curl 
15(45) 12(60) 10(75) 10(75) 

Cybex Squat Press
3x12 (180) 

Nordic Curl 
2x3 (0) 

Standing Calf Raise 
2x20 (0) 

Nautilus Ab 
2x20 (100)

45 Degree Back Extension 
2x15 (0) 

 Post Meet Deload

Magnum Biangular Chest Press
8(90-140-180-230-230)

Hammer Strength Incline Press
8(180-180)

Polaris Pec Deck 
12(70-70-70)

Flex Leverage Decline Press
8(180-180)

Icarian Standing Lateral Raise 
4x15 (30)

Leaning Dumbbell Lateral Raise 
3x15 (12.5) 

Triceps Pushdown 
15(90-105-120-135)

Rope Biceps Curl 
3x15 (60) 

 Post Meet Deload

Wide Grip Lat Pulldown 
10(100-110-120-130-140-150)

Neutral Grip Cable Seated Row
10(110-120-130-140-150)

Neutral Grip Cable High Row
3x15 (225) 

Seated Dumbbell Rear Delt Fly 
3x15 (15) 

Single-Arm Nautilus Multi-Biceps 
15(90) 12(90) 10(90) 

Rope Biceps Curl
10(75) 12(60) 15(45) 

45 Degree Back Extension 
3x12 (0) 

 2023 USPA NATIONALS 
July 15th, 2023

Squat:
1. 215kg/474lbs 
2. 230kg/507lbs
3. 240kg/529lbs x

Bench 
1. 157.5kg/347lbs
2. 165kg/363lbs 
3. 172.5/380lbs x 

Deadlift
1. 250kg/551lbs
2. 272.5kg/601lbs 
3. Passed

 Post Meet Cycle 

Magnum Biangular Chest Press
10(90-140-180-230-180)

Flex Leverage Decline Press 
10(180-180) 

Cybex Converging Shoulder Press
10(50-50-50)

Omega Flying Dip 
10(90-90-90) 

3 rounds:
15 Icarian Standing Lateral Raise (25) 
15 Icarian Overhead Triceps Extension (50) 

Rope Triceps Pushdown 
15(60-60-60) 

Nautilus Ab 
20(100-100-100)

 Cycle 4/Week 3 (peaking)

Hammer Strength Seated Row
8990-180-270-360) 

Neutral Grip Lat Pulldown
8(120-140-160-180)

Cable Seated Row 
15(130-120-110)

Dumbbell Rear Delt Fly 
3x15 (15) 

 Cycle 4/Week 3 (peaking) 

Close Grip Bench Press
8(135) 5(185) 3(205-225-225) 

Cybex Converging Shoulder Press 
3x8 (50) 

Weighted Dip 
8(0) 5(25-45-70) 

EZ Bar Overhead Triceps Extension 
3x8 (85) 

2 rounds: 
12 Plate Raise (25) 
12 Polaris Triceps Pushown (80) 

 Cycle 4/Week 3 (peaking) 

Back Squat 
8(135) 3(225) 1(275-315-365-365-365)

Walkout (:10 hold) 
1(495) 

Reverse Hyper 
2x20 (270) 

Weighted Plank Hold 
2x:20 (90) 

 Cycle 4/Week 3 (peaking)

Bench Press
8(135) 5(185) 3(225) 1(245) 3(275-295-315)

Pause Bench 
1(335) 

Sling Shot Bench 
2x2 (365) 

Dumbbell Bent Row
8(80) 6(120) 10(100) 

EZ Bar Biceps Curl 
3x8 (85) 

Dumbbell Rear Delt Fly 
3x15 (15)