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  1.  
  2. Sunday
  3. Squat w/belt x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
  4. Bench Press x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
  5. Standing Military x8 @6, x8 @7, x8 @8 plus 2 down sets (repeat)
  6.  
  7.  
  8. Tuesday
  9. Deadlift (conv) with Belt x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
  10. 2ct Pause Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
  11. Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
  12.  
  13.  
  14. Thursday
  15. Low Pin Squat x5 @6, x5 @7, x5 @8 plus 2 down sets (repeat)
  16. Touch & Go Bench Press x8 @7, x8 @8, x8 @9 plus 2 down sets (load drop)
  17. Dumbbell Bench Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
  18.  
  19.  
  20. Friday
  21. 2ct Pause Deadlift (conv) x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
  22. 2 Board Press x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  23. 2" Deficit Stiff Leg Deadlift x12 @7, x12 @8, x12 @9 no down sets
  24.  
  25. -----------------Deload--------------------------------------------------------
  26.  
  27. Monday
  28. Squat w/belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  29. Bench Press x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  30. Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  31.  
  32.  
  33. Tuesday
  34. Deadlift (conv) with Belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  35. Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  36. Front Plank One set @9. Then three additional sets of half the time.
  37. Side Plank One set @9. Then three additional sets of half the time.
  38.  
  39.  
  40. Thursday
  41. Leg Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  42. Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  43. Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  44.  
  45.  
  46. Friday
  47. Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  48. Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  49. Pallof Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  50.  
  51. -----------------Developmental Block, done for a total of 8-9 weeks with no change------------------------------
  52. Monday
  53. Squat w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  54. Bench Press x4 @6, x4 @7, x4 @8 pluse 2 down sets (repeat)
  55. Standing Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
  56.  
  57.  
  58. Tuesday
  59. Deadlift (conv) with Belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  60. 3ct Pause Bench x5 @6, x5 @7, x5 @8 pluse 2 down sets (repeat)
  61. Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
  62.  
  63.  
  64. Thursday
  65. Low Pin Squat x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
  66. Chest Supported Row x9 @6, x9 @7, x9 @8 pluse 2 down sets (repeat)
  67. Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
  68.  
  69.  
  70. Friday
  71. 2ct Pause Deadlift (conv) x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
  72. Pin Press (mid range) x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
  73. Pendlay Row x12 @7, x12 @8, x12 @9 no down sets
  74.  
  75.  
  76. -----------------------------------Deload---------------------------------
  77. Monday
  78. High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  79. Bench Press with Feet Up x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  80. Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  81.  
  82.  
  83. Tuesday
  84. Deadlift (sumo) x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  85. Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  86. Ab Wheel One set @9. Then three additional sets of half the reps.
  87. Side Plank One set @9. Then three additional sets of half the time.
  88.  
  89.  
  90. Thursday
  91. Side Lunges x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  92. Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  93. Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  94.  
  95.  
  96. Friday
  97. Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  98. Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  99. Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  100.  
  101.  
  102.  
  103. --------------------------------Did what is listed below for 2 weeks-----------------------
  104. Monday
  105. Squat w/belt x2 @7, x2 @8, x2 @9 plus 1 down set (load drop)
  106. Bench Press x4 @6, x4 @7, x4 @8 pluse 2 down sets (repeat)
  107. Standing Military x8 @6, x8 @7, x8 @8 plus 2 down sets (repeat)
  108.  
  109.  
  110. Tuesday
  111. 2" Deficit Deadlift (conv) x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  112. Pin Press (chest level) x3 @7, x3 @8, x3 @9 pluse 2 down sets (repeat)
  113. Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
  114.  
  115.  
  116. Thursday
  117. High Bar Squat x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  118. Chest Supported Row x9 @6, x9 @7, x9 @8 pluse 2 down sets (repeat)
  119. Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
  120.  
  121.  
  122. Friday
  123. Deadlift (conv) with Belt x2 @7, x2 @8, x2 @9 plus 1 down set (load drop)
  124. Pin Press (mid range) x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
  125. Pendlay Row x8 @7, x8 @8, x8 @9 plus 1 down set (load drop)
  126.  
  127.  
  128. ---------------------------------------Another deload----------------------------------------
  129. Monday
  130. High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  131. Bench Press with Feet Up x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  132. Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  133.  
  134.  
  135. Tuesday
  136. Deadlift (conv) x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
  137. Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  138. Front Plank One set @9. Then three additional sets of half the time.
  139. Side Plank One set @9. Then three additional sets of half the time.
  140.  
  141.  
  142. Thursday
  143. Leg Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  144. Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  145. Push Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  146.  
  147.  
  148. Friday
  149. Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  150. Close Grip Bench Press x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  151. Pallof Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  152.  
  153.  
  154. ------------------4 Weeks out----------------------------
  155.  
  156. Monday
  157. High Bar Squat x12 @7, x12 @8, x12 @9 no down sets
  158. Dumbbell Bench Press x8 @7, x8 @8, x8 @9 no down sets
  159. Row of Choice x10 @9 --> x3 @10 2 Activations
  160.  
  161.  
  162. Tuesday
  163. 2ct Pause Deadlift (conv) x10 @7, x10 @8, x10 @9 no down sets
  164. 3ct Pause Bench x5 @7, x5 @8, x5 @9 no down sets
  165. Ab Wheel One set @9. Then three additional sets of half the reps.
  166.  
  167.  
  168. Thursday
  169. Lunges x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  170. Vertical Pull of Choice x8 @7, x8 @8, x8 @9 no down sets
  171. Standing Military  x10 @9 --> x3 @10 2 Activations
  172.  
  173.  
  174. Friday
  175. Romanian Deadlift x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  176. Bench Press with Feet Up x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)
  177. Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
  178.  
  179. ----------------------2 Weeks out--------------------------
  180. Monday
  181. Vertical Pull of Choice x12 @9 --> x3 @10 2 Activations
  182. Standing Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
  183. Squat w/belt x2 @6, x2 @7, x2 @8 plus 2 down sets (load drop)
  184.  
  185.  
  186. Wednesday
  187. Bench Press x3 @6, x3 @7, x3 @8 plus 2 down sets (load drop)
  188. 2" Deficit Deadlift (conv) x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
  189. Chest Supported Row x15 @9 --> x4 @10 2 Activations
  190.  
  191.  
  192. Friday
  193. 3ct Pause Squat x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
  194. Pin Press (chest level) x6 @6, x6 @7, x6 @8 pluse 2 down sets (repeat)
  195. Snatch Grip RDL x12 @7, x12 @8, x12 @9 no down sets
  196.  
  197.  
  198.  
  199. ------------------------1 Week out------------------------------
  200. 4-5 days out
  201. 3ct Pause Squat x4 @6, x4 @7, x4 @8 plus 1 down set (repeat)
  202. Pin Press (chest level) x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  203. 2" Deficit Deadlift (conv) x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
  204.  
  205.  
  206. 3 days out
  207. Split Squat x10 @7, x10 @8, x10 @9 no down sets
  208. Chest Supported Row x15 @9 --> x4 @10 2 Activations
  209. Snatch Grip RDL x12 @7, x12 @8, x12 @9 no down sets
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