Meet Prep Week 1

Sunday
Squat w/ wraps 385x1, 405x1, 425x1, 455x1, 465x1
Squat 325x3, 335x3, 345x3
Bench w/ slingshot 275x1, 285x1, 295x1, 305x1, 315x1, 325x1, 335x1, 345x1, 355x1, 255x3, 265x3, 275x3, 285x3, 185 2x5

Mon

Squat high bar 365x1,375x1,385x1,395x1,405x1

Deadlift 495x1, 315 3x3 paused

Btn press 135 6x5

Curl 65 6x5

Tues
Squat 275x8, 295x8, 315x8
Bench 185x8, 195x8, 205x8, 225x8
BB Row 135x6, 155x6, 185 3x6, 185 2x5

Wed

Reverse band squat 495, 505, 515 2x1, 525, 535 2x1, 375x3, 395x3, 415x3
reverse band bench 275, 285, 295, 315, 325, 335, 235x3, 245x4, 255x3, 265x3, 275x3, 285x3
face pulls 3x20
curls 3x10

Thurs
Highbar Squat 365, 375, 385, 395, 405, 415, 285x3, 295x3, 305x3, 315x3, 335x3, 205x5
Bench 255, 265, 275, 285, 295, 305, 225x3, 235x3, 245x3, 155 2x5
30 pull ups

Fri 

Reverse band squat to 525x1, 365x3, 385x3, 405x3, 425x3, 445x3, 465x3

Reverse band bench to 375x1, 275x3, 295x3, 305x3, 185x5
sumo dl 455x5

week 9 switching phase/deload

Sun
Squat 315 3x5
cg bench 225 3x5
high pulls 95lbs 3x6, 2x10
db shoulder 25lbs 1x20, 4x15

Tues

Squat 275 2x10

Bench 185 2x10

Conv dead 225 3x5

Db row 50 2x20, 1x10

Tricep press down 50 reps

Thurs
Box squat 225 4x5
Wide grip bench 185 4x5
leg press 3x20
face pulls 3x20

week 8 training

Fri
lowbar squat to 425x1
pin 8 concentric squats 405 3x3, 495 5x1
cg bench 285x1, 245 3x5 (slingshot)
chinups +10lbs 10x3

Sat

Highbar squat 405x1, 365x1, 275x3 (3rd 5 breath pause)

Military press 175x1

Btn pp 135 3x5, 155 2x5

Klokov press 135 3x3

Single leg calf work

Face pulls

Sun
front squat 335x1, 225x5 (5th 5 breath pause)
pin 5 concentric gm 185 6x3
cg bench 295 5x1, 275x1, normal grip 225x5, 135x10
single leg calf work

Mon
highbar squat 385 3x1, 315x3
cg bench 315x1, 275x2, 255x4 (last rep long pause)
conv dead 365 6x1
block pulls from knees sumo 365 8x3, 405x1, 495x1, 585x1

Tues
front squat 335x1, 315x2pr
anderson squat pin 7 315 5x3, 405x1, 495x1
military press 185 2x1, 195x1
btn pp 135 3x5, 155x1, 185x1, 205x1, 225x1 pr
klokov press 135x3, 135x5
curls 85lbs 4x6

Wed

Highbar to 405x1, 315x4 last paused

Bench 315x1, 265x4

Pull-ups 35 total

Thurs

Front squat to 345x1, 275x4

Military press 185x1, 155x5

Btn pp 135 1x7

Sumo dl 365 8x1

Week 7 training

Fri

Lowbar squat to 435x1, 455x2 wrapped

Squat off pin 7 365 6x3

Close grip bench 285x1, 265x3

Barbell row

Sat

Highbar squat 405x1

Military press 185x1, 155 3x3

Db sldl 80s 5x5

Reverse flys

Sun

Front squat 275x1, 285x1, 295x1, 315x1, 325x1, 355x1pr

Cg bench 295x1, 315x2 (slingshot), 255x4

Mon
Highbar squat 405x1
5 breath pause squat 275x1, 315 3x1
cg bench 305x1, 295 2x2 rep pr
conv dead 365 5x1
sumo lockouts 405x3, 495 5x3

Tues

Started breathing pause my warmups 

Front squat 315

Pin 6 conc gm 225 10x3

Military press 185, 135 10x3

Pull-ups

Curls 5x5

Wed
Squat highbar 405x1, 315x5 (5th rep, 5 breath pause)
cg bench 315 3x1, 255x5 (5th rep long paused)
barbell row 185 8x4
single leg calf work

thurs
front squat to 325x1, 255x4
military press to 195x1, 155 12x2
sumo dl 365 5x1

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