week 8 meet prep

SUN
Full gear squat

• 605 (high), 625, 585

Shirted bench

• 385, 405

MON
highbar squat

• 365, 385, 405, 425, 405, 415, 415

deadlift

• 405, 455 3x1, 475, 335 3x3 paused

btn press

• 95x5, 135x2, 185 2x1, 135x5, 95 4x10

curls

TUES
Highbar squat

• 315x3, 355x3, 385x3, 405x2, 405x3

Bench

• 225x3, 245x3, 255x3, 265x3, 275x3

rows 10x3
curls
triceps

WED
Highbar reverse band squat

• 495, 515, 535, 545 3x1
• 385x3, 405x3, 435x3, 445 4x3, 315x5

Slingshot bench

• 275, 295, 315, 325, 335, 345, 355
• 245x3, 265x3, 275 3x3, 285x3 

THURS
Highbar squat

• 405, 425, 445, 425, 425, 425
• 315x3, 325x3, 335x3, 345x3, 355 3x3, 225x5

bench

•  255, 275, 285, 295, 305
• 225 2x3, 255x3, 245x3, 225x3

db rows
single leg calves

FRI
Reverse band squat

• 495, 515, 535, 545, 565, 545
• 405x3, 415x3, 425x3, 435x3, 445x3, 455 2x3

reverse band bench

• 275, 295, 315, 335, 355, 335
• 255 2x3, 275 2x3, 295x3

speed sumo dl 30s rest

• 365 8x1