deadlift (reps) 1" deficit sets reps weight 1 5 120 1 4 142.5 1 3 162.5 1 14 185.

week 1 bench (heavy) squat (explosive) full full sets reps weight sets reps weight 1 5 67.5 1 5 87.5 1 4 77.5 1 4 105 1 3 87.5 1 3 120 1 1 100.0 5 2 137.5 1 1 102.5 1 1 105.0 week 2 bench (reps) squat (heavy) floor full sets reps weight sets reps weight 1 5 62.5 1 5 105 1 4 72.5 1 4 120 1 3 82.5 1 3 137.5 1 14 95.0 1 1 155.0 1 1 160.0 1 1 162.5 week 3 bench (explosive) squat (reps) 2 board full sets reps weight sets reps weight 1 5 55 1 5 95 1 4 67.5 1 4 112.5 1 3 77.5 1 3 130 5 2 87.5 1 16 147.5

sets 1 1 1 6

press full reps 5 4 3 5

deadlift (explosive) floor sets reps weight 1 5 110 1 4 130 1 3 152.5 5 2 175.0

sets 1 1 1 4

press full reps 5 2 2 5

deadlift (heavy) 1' deficit sets reps weight 1 5 130 1 4 152.5 1 3 175 1 1 195.0 1 1 200.0 1 1 207.5

sets 1 1 1 1 1 1

press full reps 5 3 1 1 1 max

press full weight 30 37.5 45 52.5

lift 4" block pull ssb oly squat ghr back raises

deadlift sets reps weight lift 2 3 199.63 bench 3 8 114.08 lat pulldown 4 10 band pressdown 50 db shrugs press

accessory bench sets reps 2 15 3 12 4 25 3 15 3 12

press full weight 40 47.5 52.5 57.5

lift 4" block pull ssb oly squat barbell shrugs back raises cat back rows

deadlift sets reps weight lift 3 12 155 incline db 3 8 127.5 close grip 3 12 band fly 50 tricep pressdown 4 15 press

accessory bench sets reps 2 20 3 12 3 15 100 3 12

press full weight 37.5 45 52.5 55 57.5 62.5

deadlift lift sets reps weight lift snatch grip deads 2 8 152.5 incline db db rows 3 10 band pressdown db shrugs 2 12 db press up & down plank 50 band fly abs

accessory bench sets reps 3 15 100 3 10 3 15 50

accessory bench

squat weight lift sets reps weight 78.49 pause squat (3s) 2 6 122.85 reverse (avg) band squat 1 2 170.1 oly squat 5 5 122.85 leg press 4 15 reverse hypers 3 12 swings 3 15

accessory bench

squat weight lift 25 pause squat (2s) 62.5 good morning leg press reverse hyper/lunges back raises band leg curls sets reps weight 2 3 145.13 3 8 112.5 3 20 3 12 60 2 50

accessory bench weight lift 30 pause squat (1s) wide stance gm db lunges oly squats abs

squat sets reps weight 2 1 164.48 3 8 103.32 3 15 1 50 60 60

mash stretch

upper

move warm up mash stretch lower move

pec mash roll upper back wall internal rotators band biceps band pecs pushups pull aparts band pushdown roll it band roll lower back hamstring it band lower back hang band gm lunges band adductors band abductors

3 min 3 min 1 min 1 min 1 min 3x15 3x15 3x15 3 min 3 min 2 min 2 min 2 min 2x15 2x15 2x15 2x15

accessory

snatch grip deadlift barbell row dumbbell row lat pulldown chest supported row lower shrug abs GHRs back raises planks front squats close grip bench tricep pushdown kaz presses military press bicep curls front + side raises upright rows vogelpohl rows upper abs forearm rolls pec flies fat bar bench push up klokov press floor press cat back rows