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4/29/2012
400 90%:
360 Week 3 5/14/2012 Squat against chains No box; competition stance 5x2 290 275x2 80 chain Front squats 295x2 245x6 305x2 335x1 lil high 315x1 325x1 Week 6 6/3/2012 Meet week Last heavy day before the meet. Squat 1x1 1x1 1x1
Squat to 12" box with narrow stance 175x10x2 against avg bands Hammie Curls 2x12 Band Abs 2x25
Week 4 5/20/2012 BUILDING WEEK Squat 1x1 1x1 3x1 255 275 305
Paused Squat Competition stance 275 Week 5 5/27/2012 Squat 1x1 1x1 3x1
~380 ~405
Increase amount of accessory work. Do same amount of accessory work as previous week.
Week 1
5/1/2012
Week 2 Max: 5/9/2012 2bd bench 3x2 2x1 Flat DB 40x44 CG Incline 6 Week 5 5/29/2012 BUILDING WEEK
285 90%:
260 Week 3 5/16/2012 1bd bench 3x2 255 2x1 285 Incline DB 40x36 Throat Press with chains 65+40chainx6 Week 6 6/5/2012 Meet Week Speed Bench against minibands 8-10x1 130 Crazy bell? HEAVY! 265 275
285
155
Week 4 5/22/2012 Bench 3x1 1bd foam 135 Paused 225 235 245 275 ss
155
175
195
310 410
max
440
Working max
410
max
440
400
max
440
Heavy Rack Pull Below Knee Against dbl mini or dbl mm Up to a heavy single
425 455
285 90%:
205 215
215 225
225 235
6 4
JM Press 115x6 Week 4 5/26/2012 Speed Bench w/ dbl minibands 9x3 140
Med Grip 2bd with chains 185+40chainx6 Week 5 6/2/2012 Speed Bench w/ dbl minibands 9x3 145
Meet day.
ACCESSORY WORK: overhead press if u want or other delt work, rear delt triceps, biceps