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

Week 5 meet prep

Sun
Full Gear Squat 605x1, 635x1 gym PR --planned opener at the moment
Shirted Bench 455 miss 3 times, 405 2x1 off of 1.5 board --no power today pressing, i was gassed

Mon
Squat low bar 405, 415, 425, 435, 455
deadlift 405, 425, 455, 475, 495
btn press 135 3x3, 95 3x10
curls
screwed my elbows up again

Tues
Highbar Squat 315x6, 325x6, 335x6, 345x6
Couldnt bench--elbows killing me
Lat Pulldowns
100 tricep band pressdowns

Wed
Reverse Band Highbar Squat 455, 475, 495, 515, 535, 525, 535, 375x3, 395x3, 415x3, 435 3x3
Taking some time off from benching

Thurs
Highbar Squat 365, 385, 405, 415, 425, 435 (so easy), 445 PR, 315x3, 325x3, 335x3, 345x3, 355x3, 225x5
Calves
seated lats
facepulls

Fri (Awesome day)
Highbar Rev Band squat 455, 495, 505, 515, 525, 535, 405x3, 405x3, 425x3, 425x3, 445x3
I was able to bench again thanks to slingshot elbow sleeves that i picked up
slingshot bench 275, 295, 315, 325, 335, 345, 245x3, 265x3, 265x3, 275x3, 275x3, 285x3, 225xa lot
sumo dl 500x3 PR, 525x3 huge PR

Week 4 Meet Prep Unload Week

Sun
Competition Squat briefs+wraps 500x1, 545x1, 565x1
Competition Bench in shirt 430x1PR, 455 2x1 PR 

Mon
highbar squat 365, 375, 385, 395, 405, 415, 425
sumo dl 455 2x1, 475 2x1, 485x1
btn strict press 95lbs 4x10
curls 32 reps 

Tues
highbar squat 305x7, 325x7, 345x7
bench 215x7, 235x7, 255x7
row 225 10x3, 135x10
curls 

Wed
reverse band highbar squat 475, 495, 515, 535, 545 PR, 555PR
reverse band bench 295, 315, 335, 355 3x1
barbell curls
100 band pressdowns  

Thurs
Highbar squat 365, 385, 405, 415, 425, 435 PR  
Bench 245, 255, 265, 275, 285, 295 --elbows still hurt but getting better
db rows 100lbs 2x20
single leg calves

Fri
reverse band highbar squat 455, 475, 495, 515, 535 2x1, 545 2x1 volume pr
slingshot bench 275, 295, 315, 335, 345, 355
sumo speed pulls 365 9x1 ~30 sec rest. last rep paused

Meet Prep Week 3

Sun
Competition Squat briefs+wraps: 405, 495, 545, 555, 565 PR, 405x3, 425x3, 445x3
Bench Slingshot 295, 315, 325, 335, 345, 245x3, 265x3, 295x3, 295x3, 185x a lot 

Mon
Highbar squat 365, 375, 385 3x1
sumo dl 405, 425, 445, 465, 475, 335x3, 355x3, 375x3
btn press 135 3x8
curls 30 reps 

Tues
highbar squat 295x8, 315x8, 335x8
bench 205x8, 225x8, 245x8
row 135 8x5
cable rope curls 3x10
tricep pressdowns 4x15 

wed
reverse band squat 475, 485, 495, 505, 515, 525, 365x3, 385x3, 405x3, 435x3, 455x3, 445x3, 315x5
reverse band bench 275, 295, 315--stopped here because my elbows hurt too badly
face pulls 4x15
curls 3x10, 8-5-3 rest pause 

thurs
highbar squat 365, 375, 385, 395, 405, 415, 295x3, 315x3, 335x3, 335x3, 225x5
bench 245, 255, 265--elbows hurt too much stopped here
calves
lat pulldowns 3x15

Fri

Reverse band squat 475 to 535, 375x3, 395x3, 415x3, 435 3x3 volume pr

Slingshot bench to 355, 265x3, 285 4x3

Sumo dl 455, 475x4 PR