USPA Ultra Nationals 

4 Weeks Out 

Larson Press 2x5(235) Dumbbell Incline Press 3x10(70) Dumbbell Fly 3x10(50) Skull Crusher 3x10(125) Seated Dumbbell Lateral Raise 3x10(25)

USPA Ultra Nationals

4 Weeks Out 

Back Squat 

2x5(435)  

USPA Ultra Nationals 

4 Weeks Out 

Bench Press 2x5(295) Sling Shot Bench Press 2(335) 2(345) 2(355) Dumbbell Bench Press 3x10(80) Neutral Grip Pulldown 3x10(180) EZ Bar Preacher Curl 3x10(80)

USPA Ultra Nationals 

5 Weeks Out 

Deadlift 2x3(462) 3x2(374) Linear T-Bar Row 3x10(135) Hamtractor 3x10(210) Ab Wheel 3x12

USPA Ultra Nationals 

5 Weeks Out 

Larson Press 2x6(225) Dumbbell Incline Press 3x10(65) Dumbbell Fly 3x10(45) EZ Bar Skull Crusher 3x10(105) Seated Dumbbell Lateral Raise 3x10(22.5)

USPA Ultra Nationals 

5 Weeks Out 

Squat 2x6(405) Walkout (:10 hold) 1(525) Pause Squat 2x2(315) Nautilus Ab 50(150)

USPA Ultra Nationals 

5 Weeks Out 

Bench Press 2x6(275) Sling Shot Bench 2(325) 2(335) 2(345) Dumbbell Bench 3x10(75) Neutral Pulldown 3x10(170) EZ Bar Preacher Curl 3x10(75)

USPA Ultra Nationals 

6 Weeks Out 

Deadlift 2x3 (441) 3x2 (352) Linear T-Bar Row 3x12(135) Hamtractor 3x12(180) Ab Wheel 3x12

USPA Ultra Nationals 

6 Weeks Out 

Larson Press 

2x6(215) 

Dumbbell Incline Press 

3x12(65) 

Dumbbell Fly 

3x12(40) 

EZ Bar Skull Crusher 

3x12(95) 

Seated Dumbbell Lateral Raise 

3x12(20) 

USPA Ultra Nationals 

6 Weeks Out 

Back Squat

2x6(385)

1/4 Squat

2x3(495)

Pause Squat

2x3(305) 

Nautilus Ab 

50(140) 

USPA Ultra Nationals 

6 weeks Out 

Bench Press 2x6(255) Sling Shot Bench Press 3(315) 3(325) 3(335) Dumbbell Bench Press 3x12(70) Neutral Pulldown 3x12(160) EZ Bar Preacher Curl 3x12(70)

USPA Ultra Nationals 

7 Weeks Out 

Deadlift 2x3 (419) 3x2 (330) Linear T-Bat Row 3x12(115) Hamtractor 3x12(165) Ab Wheel 3x12

USPA Ultra Nationals

7 Weeks Out

Larson Press 2x6(205)

Dumbbell Incline Press 4x12(60) Dumbbell Fly 4x12(35) EZ Bar Skull Crusher 4x12(90) Seated Dumbbell Lateral Raise 4x12(17.5)

USPA Ultra Nationals
7 Weeks Out

Back Squat
2x6(365)

1/4 Squat
2x3(475)

Pause Squat
2x3(285)

Nautilus Ab
40(140)

USPA Ultra Nationals 

7 Weeks Out 

Bench Press 2x6(235) Sling Shot Bench Press 3(305) 3(315) 3(325) Dumbbell Bench 4x12(70) Neutral Grip Pulldown 4x12(150) EZ Bar Preacher Curl 4x12(65)

USPA Ultra Nationals 

8 Weeks Out 

Deadlift 2x3(396) 3x2(308) Linear T-Bar Row 4x12(90) Hamtractor 4x12(150) Ab Wheel 4x12

 USPA Ultra Nationals 

8 Weeks Out 

Larson Press 2x6(195) Dumbbell Incline Press 4x12(60) Dumbbell Fly 4x12(30) EZ Bar Skull Crusher 4x12(85) Seated Dumbbell Lateral Raise 4x12(15)