Sunday
Squat w/belt x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
Bench Press x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Standing Military x8 @6, x8 @7, x8 @8 plus 2 down sets (repeat)


Tuesday
Deadlift (conv) with Belt x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
2ct Pause Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)


Thursday
Low Pin Squat x5 @6, x5 @7, x5 @8 plus 2 down sets (repeat)
Touch & Go Bench Press x8 @7, x8 @8, x8 @9 plus 2 down sets (load drop)
Dumbbell Bench Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)


Friday
2ct Pause Deadlift (conv) x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
2 Board Press x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
2" Deficit Stiff Leg Deadlift x12 @7, x12 @8, x12 @9 no down sets

-----------------Deload--------------------------------------------------------

Monday
Squat w/belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Tuesday
Deadlift (conv) with Belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Front Plank One set @9. Then three additional sets of half the time.
Side Plank One set @9. Then three additional sets of half the time.


Thursday
Leg Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Friday
Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Pallof Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)

-----------------Developmental Block, done for a total of 8-9 weeks with no change------------------------------
Monday
Squat w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Bench Press x4 @6, x4 @7, x4 @8 pluse 2 down sets (repeat)
Standing Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)


Tuesday
Deadlift (conv) with Belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
3ct Pause Bench x5 @6, x5 @7, x5 @8 pluse 2 down sets (repeat)
Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)


Thursday
Low Pin Squat x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Chest Supported Row x9 @6, x9 @7, x9 @8 pluse 2 down sets (repeat)
Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)


Friday
2ct Pause Deadlift (conv) x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
Pin Press (mid range) x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
Pendlay Row x12 @7, x12 @8, x12 @9 no down sets


-----------------------------------Deload---------------------------------
Monday
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press with Feet Up x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Tuesday
Deadlift (sumo) x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Ab Wheel One set @9. Then three additional sets of half the reps.
Side Plank One set @9. Then three additional sets of half the time.


Thursday
Side Lunges x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Friday
Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)



--------------------------------Did what is listed below for 2 weeks-----------------------
Monday
Squat w/belt x2 @7, x2 @8, x2 @9 plus 1 down set (load drop)
Bench Press x4 @6, x4 @7, x4 @8 pluse 2 down sets (repeat)
Standing Military x8 @6, x8 @7, x8 @8 plus 2 down sets (repeat)


Tuesday
2" Deficit Deadlift (conv) x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pin Press (chest level) x3 @7, x3 @8, x3 @9 pluse 2 down sets (repeat)
Leg Press x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)


Thursday
High Bar Squat x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Chest Supported Row x9 @6, x9 @7, x9 @8 pluse 2 down sets (repeat)
Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)


Friday
Deadlift (conv) with Belt x2 @7, x2 @8, x2 @9 plus 1 down set (load drop)
Pin Press (mid range) x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pendlay Row x8 @7, x8 @8, x8 @9 plus 1 down set (load drop)


---------------------------------------Another deload----------------------------------------
Monday
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press with Feet Up x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Standing Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Tuesday
Deadlift (conv) x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Front Plank One set @9. Then three additional sets of half the time.
Side Plank One set @9. Then three additional sets of half the time.


Thursday
Leg Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Push Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


Friday
Row of Choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Close Grip Bench Press x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Pallof Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)


------------------4 Weeks out----------------------------

Monday
High Bar Squat x12 @7, x12 @8, x12 @9 no down sets
Dumbbell Bench Press x8 @7, x8 @8, x8 @9 no down sets
Row of Choice x10 @9 --> x3 @10 2 Activations


Tuesday
2ct Pause Deadlift (conv) x10 @7, x10 @8, x10 @9 no down sets
3ct Pause Bench x5 @7, x5 @8, x5 @9 no down sets
Ab Wheel One set @9. Then three additional sets of half the reps.


Thursday
Lunges x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Vertical Pull of Choice x8 @7, x8 @8, x8 @9 no down sets
Standing Military  x10 @9 --> x3 @10 2 Activations


Friday
Romanian Deadlift x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
Bench Press with Feet Up x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)
Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)

----------------------2 Weeks out--------------------------
Monday
Vertical Pull of Choice x12 @9 --> x3 @10 2 Activations
Standing Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
Squat w/belt x2 @6, x2 @7, x2 @8 plus 2 down sets (load drop)


Wednesday
Bench Press x3 @6, x3 @7, x3 @8 plus 2 down sets (load drop)
2" Deficit Deadlift (conv) x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
Chest Supported Row x15 @9 --> x4 @10 2 Activations


Friday
3ct Pause Squat x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
Pin Press (chest level) x6 @6, x6 @7, x6 @8 pluse 2 down sets (repeat)
Snatch Grip RDL x12 @7, x12 @8, x12 @9 no down sets



------------------------1 Week out------------------------------
4-5 days out
3ct Pause Squat x4 @6, x4 @7, x4 @8 plus 1 down set (repeat)
Pin Press (chest level) x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)
2" Deficit Deadlift (conv) x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)


3 days out
Split Squat x10 @7, x10 @8, x10 @9 no down sets
Chest Supported Row x15 @9 --> x4 @10 2 Activations
Snatch Grip RDL x12 @7, x12 @8, x12 @9 no down sets