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

week 9 meet prep

SUN
Geared squat 585 3x1
Shirted bench 385x1, 405 2x1

MON
Highbar squat

• 365, 385, 405, 425, 445, 435, 425, 425

sumo dl

• 405, 455, 495 3x1

btn press

• 135, 155, 185 2x1, 95 2x10, 105 2x10

bb curls

TUES
Highbar Squat

• 315x2, 345x2, 375x2, 405x2, 435x2 PR, 455x1, 455x2 PR

Bench

• 225x2, 245x2, 275x2, 295x2 PR, 305x2 PR

 BB Rows 4x10
DB Curls

WED
Highbar reverse band squat

• 495, 515, 535, 555, 565, 545
• 405x3, 425x3, 445 3x3, 455 3x3

Bench slingshot

• 295, 315, 335, 345, 355
• 255 3x3, 275 3x3, 285x3

THURS
Highbar Squat

• 385, 405, 435, 455, 425, 425, 425
• 315x3, 325x3, 335x3, 345 2x3, 355 2x3, 365x3

Bench

• 275, 275, 295, 295, 305, 305
• 225 2x3, 235 2x3, 245 2x3, 255x3, 155x5

cable back
curls
triceps

FRI
Highbar reverse band squat

• 495, 525, 545, 565, 575, 545
• 405x3, 415x3, 425x3, 435x3, 445 2x3, 455 2x3

Reverse band bench

• 275, 295, 315, 325, 335, 345, 355
• 275 4x3, 295 3x3

Sumo DL suit

• 405, 495, 545, 565xx  

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

week 7 meet prep unload week

SUN
Full gear squat

• 595, 625, 625 miss at top (dumb)

Geared Bench

• 385, 405 3x1
• 405 should be my opener

MON
Highbar Squat

• 385, 405, 425, 435, 445, 445
• first 445 was easy. this was good considering my lower back is fried

Sumo Dl

• 405, 455, 495 2x1 volume pr, 455

BTN Press

• 135x3, 155x2, 135 3x8, 95x10 military press

TUES
Highbar Squat

• 315x4, 355x4, 385x4, 415x4 @9 PR

Bench

•  225x4, 245x4, 265x4, 285x3

Paused rows 5x6
Curls

WED
Highbar reverse band

• 515, 535, 545, 555, 565, 515

Slingshot bench

• 275, 295, 315, 325 4x1

DB Floor Press 3x15

THURS

Highbar squat 385, 405, 425, 445, 425, 425

Bench 255, 275, 285, 295, 305, 315

Calves

Face pulls 

Seated rows

FRI
Highbar reverse band squat

• 495, 515, 535, 555, 565, 525 

Slingshot bench

• 275, 295, 315, 325, 335, 345, 355

DL Full gear

• 495x2, 545x1.5, 545x1, 545x1 PR

week 6 meet prep

Sun
Lowbar reverse band w/ knee wrap

• 475
• 495
• 515
• 535
• 565
• 585
• 605
• 625 PR
• 435x3, 455x3, 485x3, 505x3

Bench w/ slingshot

• 275
• 295
• 315
• 325
• 335
• 345
• 355
• 365 ties PR (easy)
• 275 3x3, 295 2x3, 315x3

MON
highbar squat

•  365, 385, 405, 415, 425, 415

sumo deadlift

• 405, 425, 455, 475, 475 (kinda sluggish today)
• 335x3 (paused), 365x3, 385x3

btn presses

• 155x2, 135 3x5, 95x8

cable curls

TUES
Highbar Squat Reps

• 315x5, 345x5, 365x5, 385x5 @ RPE 9 PR
• Should be able to easily hit 405x5 highbar
• I think I am good for 455-465 highbar right now

CG Bench

• 225x5, 245x5, 265x5, 285x4 PR
• had a 5th on the last set but decided it'd be too much of a grind

BB Rows

• 135x8, 185 4x8

BB Curls

WED
Highbar reverse band squat

• 405, 495, 515, 535, 555, 565 PR, 575 PR
• 405x3, 425x3, 455x3, 475 2x3 heaviest triple PR

Reverse band bench

• 275, 295, 315, 325, 335, 345, 355
• 255 2x3, 275 2x3, 285x3, 225x5

Facepulls
Rope curls and finisher

THURS
Highbar Squat

• 365, 385, 405, 425, 435, 445, 455 PR
• 315x3, 335x3, 355x3, 365 2x3

Bench

• 255, 275, 285, 295, 305, 315
• 225x3, 245 2x3, 255x3

Cable Tricep pressdowns
single leg calf work

FRI

Highbar reverse band

495, 515, 535, 565, 585 PR

415x3, 435x3, 455x3, 475x3, 485 2x3 triple PR, 315x3

Bench w slingshot

295, 315, 335, 355, 335, 335, 355

275 3x3, 295 2x3, 225x5

Sumo dl speed

315 2x1, 365 6x1