week 6 training

Fri

Lowbar squat 405x1, 415x1, 425x1, 455x1

Anderson squats 405 12x2

Cg bench 295x1, 275x2

Pendlay row 225 8x3

Sat
Highbar squat 365x1, 375x1, 385x1, 395 2x1, 405x1, 225x5 (double paused)
military press 185 3x1, 155x5
shrug 495 3x3, 495 10x1 (short rest), 315x8

mon
high bar 405x1, 365x2
close grip bench 245x1, 265x1, 275x1, 285x1, 295x1, 305x1, 255x5 (short rest)
deadlift conv 365 7x1

Tues

Front squat 315x1, 235x5

Concentric squat 315 6x2 pin 6

Military press 185x1, 165x3

Klokov press 95 3x5

Curls

Single leg back ext 2x10

Wed

Highbar squat 415x1, 375x2, 315 paused x2, x1

Cg bench 295x1, 295x2, 275x3

Shrugs

Pull-ups

Thurs
Front squat 315x1, 265x1
Military Press 185x1, 135 10x3 btn off pins
Sumo DL 365 7x1, 405x1, 455x1
Curls 10x3

Week 5 frequent autoregulated training

Fri

Low bar squat 445x1

Pin 6 concentrics 315 6x2

Cg bench 295x1, 255 3x3

Pull-ups 12x2 w/ 10lbs

Sun

Front squat to 315x1, 275 3x3

Cg bench to 295x1, 265 3x2

Flat db bench 100lbs 5x3

Mon

Highbar squat 405 2x1

Pause squat 315 3x3

Cg bench to 285 3x1, 225 3x5

Bb rollouts w 25lbs 10x3

Tues 

Front squat 315 3x1

Pin gm 315 5x3

Military press 185 2x1, 155 5x3

Curls 

Wed

Highbar squat 405 2x1

Cg bench 295x1

Shrug 405 5x3

Pull up w 20lbs 5x3

Thurs

Front squat 245x3, 255x3, 275x3, 295x1, 315x1, 295x2

Military press 195x1

Btn pp 155 10x3

Sumo dl 365 7x1

Snatch grip stiff leg 225 3x5

Curls

Week 4 frequent autoregulated training

Fri

Low bar to 425

Jump squats 225 5x3

Cg bench to 275x1, 225x5

Sat morn

Squat to 405 2x1, 315x2 paused

Military press to 175x1

Btn pp 135 6x3

Shrugs 425 8x3

Reverse flys 6x5

Sun

Front squat 315 2x1, 325x1, 345x1pr

Rack lockouts pin 9 675 14x1, 765x1

Cg Bench 295 2x1, 315x1pr

Mon

Squat to 405 4x1, drop 365x1

Bench 285 3x1, 255 3x2

Conv dead 365 8x1

Tues

Front squat to 315

Pin 5 front squat concentrics 225 10x2

Military press to 195, 155 3x3

Curl to press 95 10x3

Wed

Squat to 415, 315 3x2 paused 

Cg bench to 295, 255 1x3 & 2x2

Shrug 455 10x3

Bb rollouts 10x3

Pull-ups 10x3

Thurs

Front squat to 315, 275 3x2

Military press to 185 3x1

Btn pp 185 15x1

Sumo dl 365 4x1, 415x1

Curls 115 3x2, 95 3x2

week 3 frequent autoregulated training

fri
low bar squat to 435
concentric squats off pin 6 315 1x3, 7x1
cg bench to 305pr, drop 225x5
tbar rows 10x3

sat morn
high bar squat to 405 2x1
military press to 185x2pr
rack lockouts pin 13 10x2
shrugs 500lbs 6x2
reverse flyes

sun
front squat to 335x1 pr
rack lockout pin 8 highbar 545 6x2
cg bench to 295 2x1, 295 1x2pr, drop 255x3
flat db bench 100s 5x3

mon
highbar squat to 425x1 pr
cg bench to 285x2, 295x1
conv dead deficit 365 7x1
abs

Tues

Front squat 315 2x1

Pin 7 405 4x1, 315 2x3, 315 2x1

Military press 195x1

Pin 11 10x2 @ 155

Curls

Wed

Squat to 405x1

Cg bench to 295 3x1, 275x2, 255x3

Shrug 405 8x4

Lat pulldown 180 8x3

Thurs 

Front squat to 295x1, 225x5

Military press 185x3pr

Btn press 135 5x1, 155 5x1, 185 2x1

Sumo dl 365 7x1

Bb curl 95 10x2

week 2 of frequent autoregulated training

fri
low bar squat up to 405 3x1
cg bench 295x1pr
back work

sat
high bar squat to 395x1
drop set 315 2x3 paused, 225 1x3 double pause
military press 185x1, 155x5pr
lateral raises and reverse flyes
db rows 3x10

sun
front squat to 295x2pr
jump squats off pin 8 315x3
rack lockouts pin 8 500x3
cg bench to 275x2pr
db bench up to 100x5, 45x15

Mon

Squat to 395 3x1

Bench to 295, 245x5

Deadlift 365 7x1 

Abs

Tues

Front squat to 325x1pr

Rack lockouts pin 8 550 3x3

Military press to 175x3pr

Rack lockouts 155 3x3 175x1 pin 12

Bb curls 85lbs 5x3

Wed

High bar squat to 405 2x1, 345x3

Bench to 275x1, 1x2, 245x3

Shrug 405 10x3

Lat pulldown 160 5x5

Bb row 225 2x3

Abs

thurs
front squat to 315 2x1
military press to 195x1pr
rack lockouts pin 11 135 9x3 155x2
lats