WEEK 1
DAY 1: DEADLIFT DAY
DEADLIFT
2-inch block pull - 1 Rep Max
Competition stance (gear people = full gear)
Make sure you are holding these at the top like you would do with a comp pull
HEELS TOGETHER GOOD MORNING
4x12
GHD
4x8
GLUTE BRIDGE
4x15
BANDED LEG CURLS
3x30
3 SET SUPERSET
Reverse Hypers: 20 reps
Side Bend Abs: 20 reps
DAY 2: HEAVY BENCH DAY
FLOOR PRESS
With chains, work up to a heavy triple (DO NOT MISS)
Work triples all the way up, chains can basically be laid over top of the bar and that will make them deload the appropriate amount in the bottom
DUMBBELL BENCH PRESS
4x12
PALM-UP SINGLE ARM PUSHDOWN
4x15
STRAIGHT BAR JM PRESS
3x20
3 SET SUPERSET
Push-ups + chains on back: 15 reps
Band Pull Aparts: 25 reps
DAY 3: SQUAT DAY
CAMBERED BAR BOX SQUAT
50% + 25% chain for 5x5
Chains should be about half deloaded when sitting on the box
SINGLE LEG LEG PRESS
4x15
ELEVATED HEEL GOBLET SQUAT
3x15
SINGLE LEG EXTENSIONS
3x15
SINGLE LEG REVERSE HYPERS
4x15
DAY 4: SECONDARY BENCH DAY
FOOTBALL BAR BENCH PRESS
45% + 25% band for 9x3
Raw folks - pause first rep of each set - alternate grip every set
Under 300 benchers use micros, 300-400 use minis, 400+ use monsters
STRAIGHT BAR + MINI BAND OVERHEAD PRESS
4x15
KB SIDE RAISE
3x15
CHEST-SUPPORTED DUMBBELL REAR DELT
4x20
DUMBBELL TRICEP KICKBACK
3x15
SINGLE ARM BAND PUSHDOWN
4x20
