Week One

Day 1- light day

Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 335
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15-15-15-15-15-15- up to about 260 ? Move grip in about 11/2'= to emphasis
tri=s.
Incline Bench 15-15-15-15-up to 205 ? Same grip.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 15-15-15-15 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-15-15
Day 4 Heavy
Squats- 15-15-15-15-15 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-15-15-15
Straight Bar Curls- 15-15-15-15

Week Two
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 12x175, 12x195, 12x 205, 12x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 12x155, 12x 175- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 12-12-12-12 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-12-12-12 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-12-12-12
Straight Bar Curls- 15-12-12-12

Week Three

Day 1- light day

Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 12x175, 12x195, 12x 205, 12x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 12x155, 12x 175- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 12-12-12-12 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-12-12-12 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-12-12-12
Straight Bar Curls- 15-12-12-12

Week Four
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.

Flat Bench DB flys 12-12-12

Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 10x 205, 10x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 10x155, 10x 180- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to 90 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-10-10-10 up to 345
Deads- 8-8-8-8-8- up to 310 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Five
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.

Seated DB Press 12-12-12

Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 6x 215, 10x255 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 10x155, 10x 190- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to 90 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-10-6-10 up to 360
Deads- 8-8-8-8-8- up to 315 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Six
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 10-10-10
Incline DB Flys 10-10-10 w/ 35- 45 lbs.
Seated DB Press 10-10-10
Lateral Raised 10-10-10.

Tricep Push Downs w/cable- 10-10-10-10

Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x10
DB-Rows- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 6x 225, 10x265 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 10x 155, 10x175, 10x 200- Same grip as bench.
Lateral Raised 12-12-12- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to100 lbs.
Tricep Push Downs w/cable- 12-10-10
Day 4 Heavy
Squats- 12x135, 10x225, 10x315, 6x350, 10x375
Deads- 8-5-5-5-5- up to 320 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Seven
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip!!!!!!
Flat Bench DB flys 8-8-8
Lateral Raised 8-8-8
Tricep Push Downs w/cable- 10-10-10
Day 2 Light Day

Squats- 5x8 up to 315

Lat Pull Downs Front- 3x10
DB-Rows- 3x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 8x225, 6x 265, 8x285 - REGULAR GRIP!!!!!!!!
Incline Bench 8 x 155, 8x185, 8x 210- REGULAR GRIP!!!!!
Behind the Head Press 8x115, 8x 125, 8x 140
Up Right Rows 8x 115, 8x125, 8x145
Lying Tricep Ext. 8x100, 8x 110, 8x120, 8x 120
Day 4 Heavy
Squats- 10x135, 8x245, 8x335, 6x385, 8x415
Deads- 8x245, 8x315, 6x 350, 8x380
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 (Increase weight as able)
Bent over rows- 10-8-8-8
Straight Bar Curls- 10-8-8

Week Eight
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip!!!!!!
Flat Bench DB flys 8-8-8
Lateral Raised 8-8-8
Tricep Push Downs w/cable- 10-10-10
Day 2 Light Day
Squats- 5x8 up to 315
Lat Pull Downs Front- 3x10

DB-Rows- 3x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 8x225, 5x 275, 8x305 - REGULAR GRIP!!!!!!!!
Incline Bench 8 x 175, 8x200, 8x 220- REGULAR GRIP!!!!!
Behind the Head Press 8x115, 8x 125, 8x 145
Up Right Rows 8x 115, 8x125, 8x150
Lying Tricep Ext. 8x100, 8x 110, 8x125, 8x 125
Day 4 Heavy
Squats- 10x135, 8x245, 8x335, 6x385, 8x420
Deads- 8x245, 5x315, 5x 350, 8x385
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 295
Bent over rows- 10-8-8-8 up to 170
Straight Bar Curls- 10-8-8 up to 95

Week Nine
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 8x205, 8x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,8x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day

Bench Press- 8x135, 5x185, 5x225,5x255, 5x 285, 5x310 - REGULAR GRIP!!!!!!!!

Incline Bench 5 x 200, 5x225, 5x 255- REGULAR GRIP!!!!!
Behind the Head Press 5x115, 5x 135, 5x 150
Up Right Rows 5x 115, 5x125, 5x160
Lying Tricep Ext. 5x115, 5x125, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 5x430
Deads- 5x245, 5x335, 5x 365, 5x395
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 305
Bent over rows- 10-8-8-8 up to 175
Straight Bar Curls- 10-8-8 up to 95

Week Ten
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 5x225,5x270, 5x 295, 5x325-New PR - REGULAR GRIP!!!!!!!!

Incline Bench 5 x 200, 5x225, 5x 265-New PR- REGULAR GRIP!!!!!

Behind the Head Press 5x115, 5x 135, 5x 160
Up Right Rows 5x 125, 5x145, 5x160
Lying Tricep Ext. 5x115, 5x125, 5x135,5x135
Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 5x440-old PR
Deads- 5x245, 5x335, 5x 365, 5x400-New PR
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 310
Bent over rows- 10-8-8-8 up to 180
Straight Bar Curls- 10-8-8 up to 100

Week Eleven
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 5x225,5x270, 5x 305,
Up Right Rows 5x 125, 5x135, 5x150, 5x150

Lying Tricep Ext. 5x115, 5x125, 5x125,5x125

Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 3x 450, 5x485- With suit!!!!
Deads- 5x245, 5x335, 5x 365, 5x405-New PR
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 320
Bent over rows- 10-8-8-8 up to 185
Straight Bar Curls- 10-8-8 up to 100

Week twelve
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 3x225,3x275, 3x 305, 3x330
Incline Bench 5 x 200, 5x225, 5x 270-New PRUp Right Rows 5x 125, 5x145, 5x165
Close Grips- 5x225, 5x 240, 5x 255

Lying Tricep Ext. 5x110, 5x120, 5x130,5x140

Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 3x425, 3x 460, 3x490, 5x440- With suit!!!!
Deads- 5x245, 3x335, 3x 365, 3x410-New PR
Bent over rows- 8-5-5-5 up to 190
Hammer Curls- 10-8-5- Heavy

Week Thirteen- Sept. 8, meet

Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light

Meet Day
Bench Press- 8x135, 5x185, 3x225,2x255,1x275,1x 305, - 1x330, 1x360, 1x
Squats- 8x135, 5x245, 3x335, 2x375,1x400, 1x430, -1x460, 1x490, 1x510
Deads- 8x225, 5x245, 3x335, 2x 375, 1x400,- 1x440, 1x470, 1x ?

380

Week Fourteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 3x225,3x275, 3x 315, 3x340,-New PR, 5x315
Behind the Head Press 5x115, 5x 135, 5x 160
Up Right Rows 5x 125, 5x145, 5x165
Close Grips- 5x225, 5x 240, 5x 260
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy

Squats- 8x135, 5x225, 5x275, 5x335, 5x375- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 385, 3x420-New PR
Bent over rows- 8-5-5-5 up to 190
Hammer Curls- 10-8-5- Heavy

Week Fifteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 295, 2x320,2x345-New PR, 5x315
Behind the Head Press 5x115, 5x 130, 5x145, 5x 160
Close Grips- 5x225, 5x 240, 5x 265 -New PR
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy
Squats- 8x135, 5x225, 5x275, 5x335, 5x375, 5x400- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 375, 2x400, 2x 430-New PR
Lat Pull Downs Behind headt- 4x8

Standing Curls- 10-8-5- with curl bar

Week Sixteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 2x325,2x350-New PR, 5x315
Behind the Head Press 5x115, 5x 130, 5x140, 5x150
Close Grips- 5x225, 5x 240, 5x 250
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 3x375, 3x400, 3x425- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 375, 2x400, 2x 440-New PR
Lat Pull Downs Behind headt- 4x8
Standing Curls- 8-5-5- with curl bar

Week Seventeen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 1x325,1x350, 1x 375, 1x395-New PR,
5x315
Behind the Head Press 5x115, 5x 130, 5x140, 5x150
Close Grips- 5x225, 5x 240, 5x 250
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 2x375, 1x400, 1x425, 1x450, 5x405- With wraps and suit!!!!
Deads- 5x245, 3x335, 2x400, 1x 425, 1x 450, 1x 475, 1x ? - You call it -New PR
Lat Pull Downs Behind head- 4x8
Standing Curls- 8-5-5- with curl bar

Week Eighteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 1x330,1x355, 1x 380, -New PR, 5x320
Behind the Head Press 5x115, 5x 130, 5x145, 5x 160
Close Grips- 5x225, 5x 240, 5x 265 -New PR
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 2x375, 1x400, 1x425, 1x450, 1x475,5x405- With wraps and
suit!!!!
Deads- 5x245, 3x335, 2x400, 1x 430, 1x 460, 1x 495, -New PR
Lat Pull Downs Behind head- 4x8
Standing Curls- 10-8-5- with curl bar

Week Nineteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x315, 2x340, 5x300
Upright Rows -5x 95, 5x115, 5x135
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x300,2x335, 2x375, 2x400, 5x375- With wraps and suit!!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twenty-Misc. Prep for Raw Meet- 11/17.

Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x300, 1x325,1x350,1x365, 1x?, 5x300 No Support
Gear.
Upright Rows - 5x115, 5x135,5x150
Lying Tricep Ext. 5x110, 5x120, 5x130,5x135
Day 4 Heavy
Squats- 8x135,5x225, 3x275,2x335,1x365,1x400, 1x425, 1x450, 1x ?, 5x375- NO Support
Gear!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twentyone
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x300, 2x330, 5x250
Upright Rows -5x 95, 5x115, 5x135
Lying Tricep Ext. 5x95,5x110, 5x120, 5x130
Day 4 Heavy
Squats- 8x135, 5x225,3x275, 2x300,2x335, 2x365, 5x315- No wraps or suit!!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twenty-two: Raw Meet Week

Day 1- light day- Tuesday
Squats- 10x135, 8x185,5x 205,3x225,2x 250, 1x275
Bench Press- 8x 135, 5x 155,3x185, 2x205, 1x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80

Day 2 -Meet Day- Saturday

Squats- 8x135, 5x205,3x225, 2x275,1x305, 1x335, 1st attempt: 365, 2nd attempt:400, 3rd - ?
Bench Press- 10x135, 8x185, 5x205,3x225, 2x250,1x 275, 1x300, 1st -330, 2nd - 360, 3rd -?
Deads- 5x245, 3x275,2x335, 1x 365, 2x400, 1x 430, 1x 460, 1x 495, -New PR