week3

Sun
Squat 365, 365, 385, 405, 425, 435, 445x, 385 3x2
bench 275, 285, 295, 305, 315, 320x, 275 3x2
back exts 45 3x10
tricep pressdowns

Mon
Squat 365, 385, 405, 425, 385x2, 435, 440, 395 2x2
Bench 275, 285, 305, 320, 325, vol pr 295 3x2
deadlift 405x2, 405x1, 455, 475, 495 (tie raw pr), 505 PR really easy could've repped
block pulls right below knees 455 3x5
machine curls 5 sets

Tues
Front Squat 275, 295, 315, 325, 335, 345, 350, 315 3x2 volume pr
Military press 135, 155, 165, 175, 185, 195 pr, 175 3x2 volume pr
bb rows 135x8, 155x5, 185x5, 205x5, 205x5, 135x8
db curls 4 sets 

Wed
Squat 365, 385, 405, 415, 435, 445, 405x2, 405x1
Bench 275, 295, 305, 315, 325, 330miss, 295x1
Deadlift 405, 405, 455, 480, 500, 510 raw pr
RDL 225 3x12
4 sets of curls

Thurs
Squat 365, 385, 405, 415, 425, 385 3x2
Military Press 135, 155, 165, 175, 180, 185, 200 pr, (175x3, 2x2) vol pr
bb row 135x8, 155 4x8
db floor press 60lbs 3x12
back exts 45 3x10

Sat
Squat 365, 385, 405, 425, 435, 445 (ugly rounded over), 405 3x2 vol pr
Bench 275, 295, 305, 315, 325, 290 3x2 (easy)
deadlift 405 2x1, 455, 485, 505, 520 pr, 465 3x2 vol pr
triceps 6 sets of different pressdowns, dips 2x8

week 2

Sun
low bar squat 405, 425 3x1, 405 2x1, 295x3, 315 3x3, 345x3, 225x5
bench 275, 285, 295 2x1, 315 2x1, 225x3, 235 3x3, 255x3
pin gm's 95x10, 135 3x8
dips 3x10
tricep pressdowns 2x12

Mon
high bar squat 405, 415 5x1, 295x3, 315 3x3, 345x3, 205x5
bench 275, 285 3x1, 295 2x1, 315, 225x3, 245 4x3, 155x5
sumo dl 405 3x1, 455, 475
sumo block pull from knees 455 2x3, 455 1x5

Tues
Front squat to 345, 225 5x3
military press to 155, 155, 165, 165, 175, 175, 135 5x3
row 135x5, 155x5, 175 3x5
back exts 3x8 45lbs
curls

Wed
Highbar squat 385, 405, 415, 425, 435, 440
bench 275, 285, 295, 305, 320 miss x3, 275 3x2
deadlift 405 3x1, 455 2x1, 465, 475, 485
RDL 225 3x10
curls

Thurs
Highbar squat 385, 405, 425, 435, 445 (got a little nudge from spotter), 385x2
military press 155, 165, 170, 175, 180, 185, 190, 170 3x2
row 135 3x10
db floor press 55 3x10
back exts 45lbs 3x8

Fri
squat 385, 405, 425, 435, 440, 390x2
bench 275, 285, 295, 305, 320, 285 3x2
deadlift 405x1, 405x2, 455, 465, 475, 495, 315x3
 

Week1

Wed

Highbar squat 385, 405 5x1, 275x3, 295 2x3

Bench 275 5x1, 185x3, 205 2x3

Sumo dl 315 5x1

Rdl 135 3x10

thurs
front squat 225, 275, 295, 300 4x1, 225 3x3
military press 155, 165, 175, 185, 185, 115x3, 125x3, 135x3, 95x5
db floor press 50s 3x15
rows 135x5, 155 4x5

Fri
squat 385, 405, 415 4x1, 295x3, 315 2x3, 185x5
bench 255, 275 6x1, 195x3, 215 2x3, 155x5
dl 315 5x1, 225 3x3

week 10 meet prep unload and taper

SUN
Full gear squat

• 585, 585, 605

Shirted bench

• 365, 385, 402, 419, 419

Mon

Squat 385, 405, 425, 435, 435, 435, 435

Dl 405 3x1, 315 2x1

Tues

Squat 385, 405, 425, 445, 455, 405

Bench 255, 275, 295, 315, 335 PR, 275