Mon Mon Mon Mon Mon Mon Mon Mon Mon Mon Mon Mon

06-Sep 13-Sep 20-Sep 27-Sep 04-Oct 11-Oct 18-Oct 25-Oct 01-Nov 08-Nov 15-Nov 22-Nov
Safety Squat x15x2-3 x12x2-3 x10x3 x8x3 - - - - - - - -
Pause squats x10x3 x8x3 x6x3 x5x3
Speed Squats (30-75 secs rest, explosive) - - - - x2x10 x2x10 x2x10 x2x10 - - - -
Box Squats (heavy)(sit on box carefully, then relax legs but with hard back, straighten torso, then squat up) x8 x6 x5 x4 - - - -
Power Rack (heavy): Mid-range Squats (pin in hole #?) - - - - x8 x6 x5 x4 - - - -
Squat w/ suit (full SQ if possible, or else place pins higher than parallel but going down every week) - - - - x8x2 x6x2 x5x2 x3x2
no wraps loose wraps medium wraps tight wraps

Mid-range Squats (pin in hole #?) no suit

2 pins below mid-range - - - - - - - - x8 - x4 -
1 pin above mid-range - - - - - - - - x8 - x4 -
1 pin below mid-range - - - - - - - - - x5 - x3
2 pins above mid-range - - - - - - - - - x5 - x3

Reverse hypers x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3
Reverse leg curl x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3 x15x3
Hanging knee raises w/ weight x30x2 x30x2 x30x2 x30x2 - - - - - - - -
Leg throws - - - - x30x2 x30x2 x30x2 x30x2 - - - -
Hanging leg raises (minimize knee bend) w/ weight - - - - - - - - x20x2 x15x2 x12x2 x10x2

Thu Thu Thu Thu Thu Thu Thu Thu Thu Thu Thu Thu
09-Sep 16-Sep 23-Sep 30-Sep 07-Oct 14-Oct 21-Oct 28-Oct 04-Nov 11-Nov 18-Nov 25-Nov
Trap Bar Deadlift x15x2-3 x12x2-3 x10x3 x8x3 - - - - - - - -
Seated Good morning (low bar, cambered bar) x15x3 x12x3 x10x3 x8x3 - - - - - - - -
DL - - - - x10x2 x8x2 x8x2 x6x2 x5 x4 x3 -
Heavy partial DL (pins on racks so that bar is slightly below knees; use straps) - - x8x2 - x6x2 - x5x2 - x3x2 -
Butt-to-the-back (smith bar on traps) x20x2 x20x2 x20x2 x20x2 - - - - - - - -
Competition stance Good Mornings (low-bar) - - - - x10x3 x8x3 x6x3 x4x3 - - - -
Stiff leg DL (slight knee-bend) - - - - - - - - x10x4 x8x4 x6x4 x4x4
Shrugs x15x3 x12x3 x10x3 x8x3 - - - - - - - -
Trap bar Shrugs - - - - - x12x3 - x10x3 - x8x3 - x6x3
Kneeling squats - - - - x12x2 x10x2 x8x2 x6x2 - - - -
Cable Abs (fulcrum on hips) x30x2 x30x2 x30x2 x30x2 - - - - - - - -
Kneeling Cable Abs (shoulder roll) - - - - x30x2 x30x2 x30x2 x30x2 - - - -
Kneeling Cable Abs (fulcrum on waist) - - - - - - - - x20x2 x15x2 x12x2 x10x2
 Tue Tue Tue Tue Tue Tue Tue Tue Tue Tue Tue Tue
07-Sep 14-Sep 21-Sep 28-Sep 05-Oct 12-Oct 19-Oct 26-Oct 02-Nov 09-Nov 16-Nov 23-Nov
Floor DB BP x12x3 x10x3 x8x3 x6x3
BP w/ double bands x10x3 x8x3 x6x3 x5x3

Board BP w/ bench shirt

6" x10x2 x8x2 x5 x3
4" x10 x8 x5 x3
2" x5 x3
no board x3

Lying side lateral raise x15x3 x12x3 x10x3 x8x3

Decline lying side lateral raise x15x3 x12x3 x10x3 x8x3
Standing DB side lateral raise x15x3 x12x3 x10x3 x8x3
T-Bar rows (inner parallel grip) x12x3 x10x3 x8x3 x6x3
Straight arm DB rows x12x3 x10x3 x8x3 x6x3
Chest-support rows to belly (cambered bar) x12x3 x10x3 x8x3 x6x3
Bent-over cable cross-over x12x3 x10x3 x8x3 x6x3
Lying cable cross-over x12x3 x10x3 x8x3 x6x3
DB flys x12x3 x10x3 x8x3 x6x3
Rotator cuff exercises            

Fri Fri Fri Fri Fri Fri Fri Fri Fri Fri Fri Fri
27-Aug 03-Sep 10-Sep 17-Sep 24-Sep 01-Oct 08-Oct 15-Oct 22-Oct 29-Oct 05-Nov 12-Nov
3-grips speed bench press (30-60 secs rest, rubber band) x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9 x3x9
Upper 1/2 military press (seated, place pins just slightly above head) x10x3 x8x3 x5x3 x3x3
Upper cable tricep extensions palms out x15x3 x12x3 x10x3 x8x3
Close grip BP x10x3 x8x3 x5x3 x3x3
Tagay curls x15x3 x12x3 x10x3 x8x3
Reverse grip BP x15x3 x12x3 x10x3 x8x3
lean-to-side front DB raise x15x3 x12x3 x10x3 x8x3
Side lateral raise (reverse grip jakol grip) x15x3 x12x3 x10x3 x8x3
Rope pull to face x15x3 x12x3 x10x3 x8x3
DB side lateral raise (Face down on incline) x15x3 x12x3 x10x3 x8x3
Straight arm pushdown x15x3 x12x3 x10x3 x8x3
DB lying pullovers x10x3 x8x3 x6x3 x5x3
Side-to-side pull ups (assisted or weighted) x10x3 x8x3 x6x3 x5x3
DB wrist curls (all 4 directions) x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2 x10x2
Rotator cuff exercises            