week 6

SUN
Squat 365, 385, 405, 425, 435, 405 3x2
Bench 275, 295, 315, 330x, 325x (misgroove), 325 easy, 295 4x2 vol pr, 135x12
db floor press 75 4x8
rounded back gm 135 3x10

Mon

Squat 365, 385, 405, 415, 425

Bench 275, 295

Deadlift 405, 455, 495

Tues

Front squat 275, 315, 335, 345, 355, 320 3x2 vol pr

Military press 155, 175, 185, 190, 195, 185, 175 2x2, 175x1

Row 135 4x10

Back ext 45lbs 3x10

Thurs

Squat 365, 385, 405, 425, 435, 445, 405 3x2, 415x1

Bench 275, 295, 295, 295, 300, 305, 275 3x2

Deadlift 455, 495, 520, 540pr

Curls 3 sets

Kb floor press 60s 3x10

Fri

Squat 365, 385, 405, 415, 425, 435x, 405

Military press 155, 175, 185, 135x5, 135 2x6

Bb rows

Plate extensions

Sat

Squat 365, 385, 405, 415, 425, 425, 405x2, 315 3x1 5 breath pause

Bench 275, 295, 305, 315, 315, 275 3x2

Deadlift 455, 495, 525, 405x2

week 5

MON
Squat 365, 385, 385, 405, 425, 440, 450, 405 3x2
Bench 270, 270, 286, 297, 308, 319, 319, (286x3 286 2x2 vol pr)
deadlift 455, 495, 520
block pull below knee 455 3x6 vol pr
curls

TUES
Squat 365, 385, 405, 430, 445, 315x1 paused, 315x5
military press 135, 155, 175, 185, 195, 175 3x3 vol pr
row 135x8, 185x5, 225x5, 245x5 pr, 155x10
back ext 65lbs 4x6
curls

WED
Squat 365, 385, 405, 425, 445, 455, 405, 405 3x2 (7reps total vol pr)
Bench 275, 295, 315, 295x2
Deadlift 405, 455, 495, 515, 535 pr
cable curls

THURS
Front squat 275, 315, 335, 345, 345, 315, 315 3x2 vol pr
Military press 155, 165, 185, 195, 210xx, 185 3x2 vol pr 
bb row 135x8, 185x5, 185 3x8
btn tricep extensions 25kg plate 4x15

FRI
Squat 365, 385, 405, 415, 425, 435x
Bench 275, 295, 315, 325, 295 3x2, 295 1x1 vol pr
Deadlift 405, 455, 495, 515, 475 3x2 vol pr   

week 4

SUN
Squat 365, 385, 405, 425, 435x (back is fried cant maintain position for squatting so i get rounded over)
Bench 275, 295, 305, 315, 320, 290
dips 5x10
back exts 3x10 w/ 45lbs

MON

Squat 365, 385, 405, 415, 425, 435, 390 2x2

Bench 275, 295, 305, 315, 325x, 285x2, 285x3, 285x2

Deadlift 455, 495, 515

WED

Front squat 275, 315, 335, 345, 345, 355 pr, 315x2
military press 135, 155, 175, 180, 185, 195, 175x3, 175 2x2
row 135x8, 185 2x5, 225 2x5, 155x8
curls
back exts 45 3x10

THURS
Squat 365, 385, 405, 425, 435, 445, 450x, 405
bench 275, 295, 315, 285 4x2 vol pr
deadlift (positioning a little off tonight) 405 2x1, 455, 495, 515, 530 pr
RDL 225 3x10
curls

FRI
Squat 365, 405, 415, 425, 425, 435, 390 2x2, 390x1
Military press 155, 165, 185, 195, 205x, 205 pr, 180 3x2 vol pr
bb rows 135x8, 185x5, 225x5, 235x5, 155x8
leg press 3 sets
45lb tricep extensions 4xAMRAP

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