Week 1

Deads - Max

Sets

Reps

Comp Stance DL Off Floor

Rackpulls
2" Deficit DLs

5
2

2
3

Lat Pulldowns
BB Shrugs
DB walk
Pullups

2
4
3
3
3

6
15
10
30 sec
amrap

Bench - Reps

Sets

Reps

8 to 12

Bench w/ pause 1" off chest

Lat Pulldown
DB Lateral Raises
Pullups

3
3
4
3
3

6
10
15
10
amrap

Squats - Speed

Sets

Reps

Squat - Geared:Briefs Only/Raw (wraps if you like)

Oly Squat or Front Squat

3
3
3
3

8
30 sec
15
amrap

Comp bench
CGBP

Paused Squat
DB walk
Lying Leg Curl
Pullups

Maxes (95%
of true 1RM)
Squat

%
80
85
75

Working Weight
264
281
248

Working Weight

70

119

75
65

128
111

%
65

Working Weight
185

70

200

60

171

Bench
Deadlift

285
170
330

Week 2
Deads - Speed

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

8
2
2 to 3
4
3
3
3

3
5
8
15
10
30 sec
amrap

65
70
60

Bench - Max

Sets

Reps

Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

5
3
2
4
3
3

2
4 to 6
6
15
10
amrap

80
85
75

Squat - Reps

Sets

Reps

Squat - Geared:Briefs Only/Raw

Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

3
2
3
3
3
3

8 to 12
5
8
30 sec
15
amrap

70
75
65

Working Weight
215
231
198

Working Weight
136
145
128

Working Weight
200
214
185

Week 3
Deads - Reps

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

2 to 3
2
2 to 3
4
3
3
3

8 to 12
6 to 8
10 to 12
15
10
30 sec
amrap

Bench - Speed

Sets

Reps

Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

8
2
2 to 3
4
3
3

3
5
8
15
10
amrap

Squat - Max

Sets

Reps

Squat
Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

5
2
3
3
3
3

2
1 to 3
4 to 6
30 sec
15
amrap

%
70
75
65

%
65
70
60

%
80
85
75

Working Weight
231
248
215

Working Weight
111
119
102

Working Weight
228
242
214

Week 4
Deads - Max

Sets

Reps

Comp Stance DL Off Floor

Rackpulls
2" Deficit DLs
Lat Pulldowns
BB Shrugs
DB walk
Pullups

3
2
2
4
3
3
3

2
1 to 2
3 to 5
15
10
30 sec
amrap

85
90
80

Bench - Reps

Sets

Reps

Comp bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

3
3
2
4
3
3

4 to 8
2 to 3
6 to 8
15
10
amrap

80
85
75

Squats - Speed

Sets

Reps

Squat - Geared:Briefs Only/Raw (wraps if you like)

Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

6
2
2 to 3
3
3
3

2
5
8
30 sec
15
amrap

70
75
65

Working Weight
281
297
264

Working Weight
136
145
128

Working Weight
200
214
185

Week 5
Deads - Speed

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

6
2
2 to 3
4
3
3
3

2
5
6
15
10
30 sec
amrap

70
75
65

Bench - Max

Sets

Reps

Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

3
2
2
4
3
3

2
1 to 2
3 to 5
15
10
amrap

85
90
80

Squat - Reps

Sets

Reps

Squat - Geared:Briefs Only/Raw

Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

2 to 3
2
2
3
3
3

4 to 8
2 to 3
6 to 8
30 sec
15
amrap

80
85
75

Working Weight
231
248
215

Working Weight
145
153
136

Working Weight
228
242
214

Week 6
Deads - Reps

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

2 to 3
2
2
4
3
3
3

4 to 8
2 to 3
6 to 8
15
10
30 sec
amrap

80
85
75

Bench - Speed

Sets

Reps

Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

6
2
2 to 3
4
3
3

2
5
6
15
10
amrap

70
75
65

Squat - Max

Sets

Reps

Squat
Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

3
2
2
3
3
3

2
1 to 2
3 to 5
30 sec
15
amrap

85
90
80

Working Weight
264
281
248

Working Weight
119
128
111

Working Weight
242
257
228

Week 7
Sets

Reps

1
1
1
1
4
3
3
3

2
1
1
amrap
15
10
30 sec
amrap

90
92.5
95
80

Bench - Reps

Sets

Reps

Comp bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

2 to 3
2
2 to 3
4
3
3

3 to 5
1 to 2
3 to 5
15
10
amrap

85
90
80

Squats - Speed

Sets

Reps

Squat - Geared:Briefs Only/Raw (wraps if you like)

Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups

5
3
2 to 3
3
3
3

2
3
3 to 5
30 sec
15
amrap

75
80
70

Deads - Max
Comp Stance DL
Comp Stance DL
Comp Stance DL
Comp Stance DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

Off
Off
Off
Off

Floor
Floor
Floor
Floor

Who wants to get stronger?!

Working Weight
297
305
314
264

Working Weight
145
153
136

Working Weight
214
228
200

Week 8
Deads - Speed

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

5
2 to 3
2 to 3
4
3
3
3

2
3 to 5
6
15
10
30 sec
amrap

75
80
70

Bench - Max

Sets

Reps

Comp Bench
Comp Bench
Comp Bench
Comp Bench
Lat Pulldown
DB Lateral Raises
Pullups

1
1
1
1
4
3
3

2
1
1
amrap
15
10
amrap

90
92.5
95
80

Squat - Reps

Sets

Reps

Squat - Geared:Briefs Only/Raw

Oly Squat or Front Squat

2 to 3

3 to 5

85

2
2
3

1 to 2
3 to 5
30 sec

90
80

3
3

15
amrap

Paused Squat
DB walk
Lying Leg Curl

Pullups

Working Weight
248
264
231

Working Weight
153
157
162
136

Working Weight
242
257
228

Week 9
Deads - Reps

Sets

Reps

Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups

2 to 3
2
2
4
3
3
3

3 to 5
1 to 2
3 to 5
15
10
30 sec
amrap

85
90
80

Bench - Speed

Sets

Reps

Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups

5
2 to 3
2 to 3
4
3
3

2
3 to 5
6
15
10
amrap

75
80
70

Squat - Max

Sets

Reps

Squat Comp stance

Squat Comp stance
Squat Comp stance
Squat Comp stance
DB walk
Lying Leg Curl
Pullups

1
1
1
1
3
3
3

2
1
1
amrap
30 sec
15
amrap

90
92.5
95
80

Working Weight
281
297
264

Working Weight
128
136
119

Working Weight
257
264
271
228