Preparation Cycle 

Cybex Squat Press
12(270-270-270) 

2 rounds: 
12 Leg extension (90-105) 
12 Hack Squat (180)

2 rounds: 
12 Hamstring Curl (90)
12 Steps Walking Lunge (0) (each leg)

3 rounds: 
:30 Weighted Plank Hold (45) 
12 Back Extension (0)

Single-Leg Standing Calf Raise 
15(0-0)

 Preparation Cycle

Dumbbell Bench Press
12(60-60-60)

3 rounds:
12 Flex Leverage Incline Press (90)
12 Flex Leverage Row (140)

3 rounds:
12 Flex Leverage Chest Press (90)
12 Neutral Grip Pulldown (150)

3 rounds: 
12 Flying Dip (100) 
12 Nautilus Pullover (75) 

2 rounds:
15 Pec Deck (60) 
15 Rear Delt Fly (40) 

 Deload Week 

Single-Leg RDL 
8(26-26) 

Cybex Squat Press
15(180-180)

Hip Thrust 
15(180-180)

Back Extension 
15(0-0)

 Deload Week

Flex Leverage Shoulder Press
15(50-50)

Flex Lateral Raise 
15(30-30)

Cybex Shoulder Press
15(50-50)

Flying Dip 
15(80-80)

2 rounds:
15 Single-Arm Nautilus Multi-Biceps (90) 
15 Spreader Bar Triceps Pushdown (60) 

 Deload Week 

Cybex Squat Press
15(180-180) 

Icarian Hack Squat 
12(90-90)

Flex Prone Hamstring Curl 
15(60-60)

Flex Leg Extension 
15(60-60) 

Standing Calf Raise 
15(0-0) 

1:00 Plank Hold (0) 

Deload Week

Flex Leverage Chest Press
15(90-90) 

Flex Leverage Incline Press
15(90-90)

Nautilus XPLoad Pulldown 
15(180-180) 

Nautilus Pullover 
15(75-75) 

Polaris Pec Deck 
15(60-60) 

Nautilus Rear Delt Fly 
15(40-40)

 Saturday, 3/5/22

USPA Lumber Jack Open 
Flagstaff, AZ

Squat 232.5kg/512lbs
Bench Press 168kg/370lbs
Deadlift 280kg/617lbs
Total 680.5kg/1499lbs