DAY 1 HEAVY BENCH ENTER YOUR PRE-LAYOFF 1RM:

Warmup

1
Main Movement(s)
SETS REPS WT
Competition Bench Press 3 10 160

Close Grip Bench Press 3 7 145

Accessory Movements
DB Fly
Chest Dip
DB Row
Biceps Curl
Reverse-Grip Pushdown
 THE RELOAD

R PRE-LAYOFF 1RM: 405

TRAINING WEEK
2 3 4 5

SETS REPS WT SETS REPS WT SETS REPS WT SETS

1 10 175 3 8 200 1 8 210 2
2 10 160 2 8 200 2

3 7 160 4 5 180 3 5 190 4

4 SETS x 12-15 REPS 3/0/1 TEMPO

2 SETS x AMRAP (USE WEIGHT FOR SETS > 10 REPS)
2 SETS x 20 REPS LOOSE FORM
3 SETS x 12-15 REPS
2 SETS x 15-20 REPS
ELOAD

G WEEK
5 6 7 8

REPS WT SETS REPS WT SETS REPS WT SETS REPS

6 235 2 5 260 1 5 270 1 3
6 210 2 5 210 2 5 235 1 2
1 AMRAP
4 210 3 4 235

PS 3/0/1 TEMPO
GHT FOR SETS > 10 REPS)
S LOOSE FORM
2-15 REPS
5-20 REPS
8

WT
240
270
285
DAY 1 SQUAT ENTER YOUR PRE-LAYOFF 1RM

Warmup

1
Main Movement(s)
SETS REPS WT
Competition Squat 1 10 320
2 10 300

Front Squat 4 5 210

Accessory Movements
Stiff Leg Good Morning
Walking Lunge
Abs (Optional)
Glute-Ham Raise (Optional)
 THE RELOAD

YOUR PRE-LAYOFF 1RM: 800

TRAINING WEEK
2 3 4 5

SETS REPS WT SETS REPS WT SETS REPS WT SETS

1 10 345 1 8 390 1 8 415 1
2 10 320 2 8 365 2 8 390 3

4 5 230 5 4 255 4 4 275 5

3 SETS X 12-15 REPS LIGHT WEIGHT

2 SETS X 20 REPS EACH LEG
5 SETS ANY MOVEMENT
3 SETS x AMRAP
ELOAD

G WEEK
5 6 7 8

REPS WT SETS REPS WT SETS REPS WT SETS REPS

6 465 1 5 510 1 5 535 1 3
6 415 3 5 415 2 5 510 1 2
1 AMRAP
3 305 4 3 335

PS LIGHT WEIGHT
EPS EACH LEG
MOVEMENT
AMRAP
8

WT
450
520
560
DAY 1 OVERHEAD PRESS ENTER YOUR PRE-LAYOFF 1RM:

Warmup

1
Main Movement(s)
SETS REPS WT
Competition Bench Press 3 7 130

Overhead Press 5 5 160

Accessory Movements
Arnold Press
Lateral Raise
Lat Pulldown
Chin Up
Skullcrusher
 THE RELOAD

R PRE-LAYOFF 1RM: 300

TRAINING WEEK
2 3 4 5

SETS REPS WT SETS REPS WT SETS REPS WT SETS

3 7 145 4 5 155 3 5 175 4

5 5 175 5 5 200 5 5 210 5

3 SETS x 8-12 REPS

2 RUN-THE-RACK DROPSETS
4 SETS x 12-15 REPS
3 SETS Xx AMRAP (CAN USE BANDS FOR ASSISTANCE)
2 SETS x 15-20 REPS
 5 6 7

REPS WT SETS REPS WT SETS REPS WT

4 190 3 4 200

3 235 5 3 235 5 3 235

SISTANCE)
DAY 1 DEADLIFT ENTER YOUR PRE-LAYOFF 1RM:

Warmup

1
Main Movement(s)
SETS REPS WT
Competition Deadlift 20 1 350

Swich-Stance DL 3 7 300

Accessory Movements
Hamstring Curl
1-Leg Press
Abs (Optional)
Reverse Hyper (Optional)
 THE RELOAD

R PRE-LAYOFF 1RM: 815

TRAINING WEEK
2 3 4 5

SETS REPS WT SETS REPS WT SETS REPS WT SETS

15 1 400 12 1 425 6 1 475 10
1 AMRAP 425

3 7 340 4 5 360 3 5 405 4

5 SETS x 10-12 REPS ALTERNATE LYING/SEATED

2 SETS x 20 REPS EACH LEG FULL ROM
5 SETS ANY MOVEMENT
3 SETS x 12- 15 REPS
ELOAD

G WEEK
5 6 7 8

REPS WT SETS REPS WT SETS REPS WT SETS REPS

1 520 8 1 545 4 1 570 1 3
1 AMRAP 545 1 2
1 AMRAP
4 440 3 4 465

ERNATE LYING/SEATED
ACH LEG FULL ROM
MOVEMENT
2- 15 REPS
8

WT
500
575
620