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Week 1

Maxes (95% of
true 1RM)
Bench

290
230

Deadlift

428

Squat

Deads - Max

Sets

Reps

Comp Stance DL Off Floor


Rackpulls
2" Deficit DLs

5
2

2
3

80
85

342
364

2
4
3
3
3

6
15
10
30 sec
amrap

75

321

Lat Pulldowns
BB Shrugs
DB walk
Pullups

Bench - Reps

Sets

Reps

8 to 12

70

161

3
3
4
3
3

6
10
15
10
amrap

75
65

173
150

Working Weight

Working Weight

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

Squats - Speed

Sets

Reps

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


Oly Squat or Front Squat

65

Working Weight
189

70

203

3
3
3
3

8
30 sec
15
amrap

60

174

Paused Squat
DB walk
Lying Leg Curl
Pullups

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
278
300
257

Working Weight
184
196
173

Working Weight
203
218
189

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

70
75
65

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

65
70
60

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

80
85
75

Working Weight
300
321
278

Working Weight
150
161
138

Working Weight
232
247
218

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
364
385
342

Working Weight
184
196
173

Working Weight
203
218
189

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
300
321
278

Working Weight
196
207
184

Working Weight
232
247
218

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
342
364
321

Working Weight
161
173
150

Working Weight
247
261
232

Week 7
Deads - Max

Sets

Reps

Comp Stance DL Off Floor


Comp Stance DL Off Floor
Comp Stance DL Off Floor
Comp Stance DL Off Floor
Lat Pulldowns
BB Shrugs
DB walk
Pullups

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

Who wants to get stronger?!

Working Weight
385
396
407
342

Working Weight
196
207
184

Working Weight
218
232
203

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

Working Weight
247

2
2
3

1 to 2
3 to 5
30 sec

90
80

261
232

3
3

15
amrap

Paused Squat
DB walk
Lying Leg Curl

Pullups

Working Weight
321
342
300

Working Weight
207
213
219
184

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
364
385
342

Working Weight
173
184
161

Working Weight
261
268
276
232