PL/FL/SP C2) GHR or Back Ext.- week 1-3 x 15, week 2-2 x 20, week 3 4x12, week 4 1x25

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1 PL/FL/SP BB/DB P Day Date A) Dead Comp Deads- week 5x at 8-87% week - Reverse Band Max Triple 90-00% Wk Comp Deads with bands 5x 65% x 70,75, 80% Wk RM or 90-9% AMAP B) Dead Stop Block Pulls w/ straps wk x6 65% wk - x8 60% wk x5 65% wk x8 50% WeeSets Reps Set Set Set Set Set 5 Set 6 C) SSB or Front narrow Squats week - x 6, week - x 8 week x5 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 C) GHR or Back Ext.- week - x 5, week - x 0, week x, week x5 WeeSets Reps Set Set Set Set Set 5 Set 6 *D) Hip Cirlce or seated Seated Abd/Ext. Rot. wk - x 8, wk - x 0 wk x8 wk x WeeSets Reps Set Set Set Set Set 5 Set 6 *D) FB Bat Wing Holds - week - x :5, week - x :0 week x:0 week x:5 WeeSets Reps Set Set Set Set Set 5 Set 6 Wk Goal is 5 heavy triples leave - reps in tank. Pryamid up and down in weight so set is heaviest Wk Aim for 90%+ in your hands for a reverse band triple. If no bands hit x leaving in tank Wk Use bands or chains here around 0-5% accomdating resistance. If no bands bump % up Focus is speed work and form. Wk Aim for a new rep max or AMAP around 90% of your best single

2 P Day Date A) Board or SS Bench Long Pause ct Pause - week -5x 8-87% week - 8x vs chains 65-70% Wk Wide Bench 5x 65% x 70,75,80% Wk work up to moderate set of reps B) Seal Rows with Pause week - x 8, week - x 6 week x5 Week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 C) Cable Pull Downs with pause- week - x 8, week - x, week x0 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 C) DB Floor Press - week - x 8, week - x week x6 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 *D) Cable Shoulder straight arm pull down week - x 8, week - x 0 week x8 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 *D) DB/KB Floor Dead Stop Triceps week - x 5, week - x week x0 Week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 Wk Use a limitted range of motion pressing variation here leave - in tank per set Wk If no chains bump % up a bit focus on speed and form Wk focus on speed and form Wk work up to heavy triple leaving - reps in tank Focus on engaging back exericse like you would in a deadlfit keep them strict

3 P Day Date (advanced can use bands on speed days) A) Deadlift - week - 8x vs bands 50-60% week Dead w/ chains 5x 60%, x 70% week Deads vs bands x 55-65% week Dead with chains 6x 65%, x 75% B) Conv. (for sumo lifters) DL or Def. DL wk - x 6 65% wk x 8 60% wk x5 70% wk x8 55% WeeSets Reps Set Set Set Set Set 5 Set 6 use straps C)High Bar Paused Squat wk - x 8 55%, wk - x 5% Wk x0 50% Wk x 0% WeeSets Reps Set Set Set Set Set 5 Set 6 C) CSR with Pause - week - x 8, week - x, week x0 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 *D) Suit Case Holds week - x :5, week - x :0 per side week x:5 week x :5 WeeSets Reps Set Set Set Set Set 5 Set 6 **D) Single Leg Glute Bridge week - x 8, week - x, week x6 week x5 WeeSets Reps Set Set Set Set Set 5 Set 6 Goal of this day is speed and technque. If no bands or chains bump % up a bit Sumo deadlifters use conventional deadlifts as second movement Convetional deadlifters will use def. deads as second movement. Use -.5 inchs

4 P Day Date A) Spotto Press - wk -5x % wk DE Spotto Press 5x 65%, x 75% wk - Wide Bench 5x % wk DE Wide Bench 5x 65%, x 75% WeeSets Reps Set Set Set Set Set 5 Set 6 B) Pendaly Row wk- x 8 wk- x 6 wk- 5x5 wk- x8 WeeSets Reps Set Set Set Set Set 5 Set 6 use straps C) one Arm Rows wk - x 8, wk - x 0 wk 5x8 wk x WeeSets Reps Set Set Set Set Set 5 Set 6 C) Anti Rotation Press- week - x 8, week - x, wk x8 wk x0 WeeSets Reps Set Set Set Set Set 5 Set 6 *D) Two Way Delt Raise week - x 0, week - x wk 5x8 wk x0 WeeSets Reps Set Set Set Set Set 5 Set 6 **D) Long Rope Cable Triceps with pause - wk - x 8, wk - x, wk 5x5 wk x WeeSets Reps Set Set Set Set Set 5 Set 6 This is more of speed and lighter day for pressing Goal would be to get stronger on the Row variation while keeping the form strict Focus on engaging the muscle groups you are trying to work

5 PL/FL/SP BB/DB P Day Date A) Comp Deadlift- week 6x with chains,60,70,80 week - Reverse Bands RM 00% use goal wt Wk Opener nd Rev. Band Third Wk Last warm up (if banged up reverse band) around 8-87% wk Sets Reps Set Set Set Set Set 5 Set 6 Set 7 Set 8 B) BB/KB ct Pause Deadlift with straps wk x6 55% wk - x5 65% wk x5 60% wk x5 50% WeeSets Reps Set Set Set Set Set 5 Set 6 C) Plank or KB Belly Breath Press Out week - x :0, week - x :0 week x:0 week x:0 WeeSets Reps Set Set Set Set Set 5 Set 6 C) 5 Back Raise with 5 second hold - week - x 5, week - x, week x8, week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 C) Seated Hip Cirlce With band shoudler ext. w/ ct pause- wk - x 8, wk - x 0 wk x8 k x WeeSets Reps Set Set Set Set Set 5 Set 6 Wk Every two set increase bar weight a bit. If no bands or chain work up to a heavy double Total system weight should be around RM in hands at top for final two sets Wk Goal is to get at or over RM at the top with rev. bands and hit - reps. No bands hit singles 90% Wk Goal here is to take an open (90%) nd attemp (95%) and projected third rev. bands. No bands work up to a heavy single but leave a little in tank and don't go to failure Wk hit a moderate single Wk 5 deload for meet or use this as a testing week to test new deadlfit max Use the pause deadlift to work form and build strength around sticking points

6 P Day Date A) Squat- week 5x week work up to moderate sets of 5 reps Wk work up to an easy x5 Wk Goblet squats x8 easy B) BB/DB ct Pause Wide Grip Spotto wk - x 8 60% wk - x 6 65% wk x5 60% Week x5 50% WeeSets Reps Set Set Set Set Set 5 Set 6 C) Chest Supported Row with 5 ct Pause - week - x 8, week - x, week x0 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 C)Hanging Leg Raise - week - x 8, week - x week x6 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 *C) Band/ Cable Triceps with ct pause week - x 5, week - x week x0 Week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 This is a lighter squat and pressing day to support and keep muscle you build from last phase Nothing shold be done even close to failure

7 P Day Date A) Speed Deads with Bands week 0x with 60% week -6 Speed Deads 8x with bands 65% Wk Speed work 6x with chains easy 50% Wk 5x at 50% straight weight form work if needed B) Low block pulls - x 6 55% wk - x 5 65% wk x5 60% wk omit WeeSets Reps Set Set Set Set Set 5 Set 6 Use Straps C) Seal Rows Straps wk - x 8 65%, wk - x 55% Wk x0 70% Wk x 50% WeeSets Reps Set Set Set Set Set 5 Set 6 C)Band/TRX Rows Holds - week - x :0, week - x :0, week x:5 week x:60 WeeSets Reps Set Set Set Set Set 5 Set 6 C) Leg Lowering with Lat Tension - x 0, week - x week x8 week x0 WeeSets Reps Set Set Set Set Set 5 Set 6 This is your light and dynamic day to hone in form and techqnieu Use a block or rack height that is just below your sticking point If sticking point is right off the floor use a very small block -.5 inches If no bands bump % up a bit