Meet Cycle Seven

Week One
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 280
Leg Press 4x8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 12x135, 12x155,12x185,12x205, 12x230,PR Move grip in about 11/2' to emphasis
tris.
DB Bench -8-8-8
Incline DB Bench 8-8-8
Decline Skull Crushers 12-12-12-12
Dips 12-12-12
Day 4 Heavy
Squats- 12x135,12x185,12x225,12x260,12x280,PR ***focus on depth, use light wraps, no suit
Partial Deadlifts 12-10-8 These are done with a power rack. Set the pins so the bar is raised off
the floor to a height just below the knees. About an inch or two below that boney knot that sticks
out of the lower knee area when you sitting down. I dont know how else to explain it.
Good Mornings- 12-10-8
One arm DB Rows- 12-12-12-12-Heavy, use straps if you have them!!!
Straight Bar Curls- 15-12-12-12

Hi Gary, I forgot about the new arrangement of you heavy days sorry about that. Next week we
drop to 8's to start gearing up for the Worlds. What did you do for squats this week? I added
close grips on heavy days and took out skulls. Dont kill yourself but cautiously push yourself on
the good mornings and partial deads. Have a good week-TimO

Week Two

Day 1- light day

Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 280
Leg Press 4x8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 12x135, 10x185,10x200, 8x220 10x260,
tris.
DB Bench -8-8-8
Incline DB Bench 8-8-8
Close Grips 10-10-10-10
Dips 12-10-10

Move grip in about 11/2' to emphasis

Day 4 Heavy
Squats- 12x135,10x225,10x275,8x325,10x350PR ***focus on depth, use light wraps, suit up to
hips.
Partial Deadlifts 12-10-8 These are done with a power rack. Set the pins so the bar is raised off
the floor to a height just below the knees. About an inch or two below that boney knot that sticks
out of the lower knee area when you sitting down. I dont know how else to explain it.
Good Mornings- 12-10-8
One arm DB Rows- 12-10-10-10-Heavy, use straps if you have them!!!
Straight Bar Curls- 12-10-10-10

Hi Gary, I have not heard any reports from your squats for the last two weeks so Im working off
the last cycle for 8's. Lets go to a reg. grip on bench and changed light days a little as well. Is
there any reason why you have separated your heavy workouts like you have? It makes it a little

tough for me to get feed back from you and send new numbers in a timely manner. Also note on
heavy squats that I indicated full gear. Not necessarily meet gear but full training gear. Have a
good week-TimO

Week Three
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 10-10-10
Incline DB Flys 10-10-10 w/ 35- 45 lbs.
Tricep Push Downs w/cable- 10-10-10-10
Day 2 Light Day
Squats- 5x8 up to 280
Leg Press 4x8
Lat Pull Downs Front- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 10x135, 8x185,8x205, 8x235,8x285 Regular Grip
DB Bench -8-8-8
Incline DB Bench 8-8-8
Close Grips 8-8-8-8
Dips 12-10-10
Day 4 Heavy
Squats- 12x135,10x185, 8x225,8x275,8x335, 8x375 ***Full Gear!!!!.
Partial Deadlifts 10-8-8 These are done with a power rack. Set the pins so the bar is raised off the
floor to a height just below the knees. About an inch or two below that boney knot that sticks out
of the lower knee area when you sitting down. I dont know how else to explain it.
Good Mornings- 12-10-8
One arm DB Rows- 10-8-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 10-10-10-10

Hi Gary, I made a lot of changes to the heavy days. Starting to lower reps so we can head into
heavier iron. I lowered the reps on good mornings. You should be doing 185- 205 for the last set.
When doing these your knees and hips are not locked out. Their positioning would resemble more
of a 3/4 squat as you going into the movement and then lock out at the completion of each rep.
They are done slower and stricter with head up and concentration on feeling the glutes work.
I also added shoulder work and heavier weights for close grips. Have a good week-TimO

Week Four
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 10-10-10
Incline DB Flys 10-10-10 w/ 35- 45 lbs.
Tricep Push Downs w/cable- 10-10-10-10
Day 2 Light Day
Squats- 5x8 up to 280
Leg Press 4x8
Lat Pull Downs Front- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 10x135, 8x185,8x205, 8x245,8x290 Regular Grip
Incline Bench 5x205,5x225, 5x255
BHP - 8x95,5x115, 5x135
Close Grips 8x185, 5x200,5x220,5x235
Dips 10-8-8
Day 4 Heavy
Squats- 10x135, 8x225,5x275,8x335, 5x375,8x420 ***Full Gear!!!!.
Partial Deadlifts 8-5-5
Good Mornings- 8-5-5
One arm DB Rows- 10-8-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 8-8-8-8

Week Five
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x205,5x225, 5x275, 5x295, 5x310 Regular Grip
Incline Bench 5x 185,5x205, 5x245
Behind The Head Press- 5x115,5x125,5x140
Close Grips 8x185, 5x200,5x220,5x245
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,5x375 5x400, 5x435 ***Full Gear!!!!
Deadlifts 5x225, 5x335, 5x 385, 5x415
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Six
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x205,5x225, 5x275, 5x295, 5x320 Regular Grip
Incline Bench 5x 185,5x205, 5x245
Behind The Head Press- 5x115,5x125,5x140
Close Grips 8x185, 5x200,5x220,5x245
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,5x375 5x400, 5x450 ***Full Gear!!!!
Deadlifts 5x225, 5x335, 5x 385, 5x415
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, how was your vacation? Had my 20 yr. Class reunion of the 4th. Had a blast, but it sure
seems like Im getting old. I increased the squats even though last week was a little off. Dropping
off the partials as well. Have a good week. -TimO

Week Seven
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x205,5x225, 5x275, 5x300, 5x325 Regular Grip
Incline Bench 5x 205,5x225, 5x260
Behind The Head Press- 5x115,5x135,5x150
Close Grips -5x 205,5x225, 5x260
Dips 8-8-8 Weighted
Day 4 Heavy

Squats- 12x135, 8x225,5x335,5x400, 5x425, 5x 455 ***Full Gear!!!!

Deadlifts 5x335, 5x 385, 5x415, 5x435
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, since last week was an off week we are going to take the same numbers again on bench
and squats. Went up on deads. Changed BHP to uprights. I dont know if those are any better.
Be very careful. If they dont feel good dont do them. Weve had two bad week in a row now,
going to start losing ground. I realize that there is not much you can do about it though. Bad days
are usually out of our control.

Week Eight
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x205,5x225, 5x275, 5x300, 5x325 Regular Grip

Incline Bench 5x 205,5x225, 5x260

Up Right Rows- 5x115,5x135,5x150
Close Grips -5x 205,5x225, 5x265
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,5x400, 5x425, 5x 455 ***Full Gear!!!!
Deadlifts 5x335, 5x 385, 5x420, 5x445
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Nine
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 3x300, 3x325 or 330 Regular Grip
Incline Bench 5x 205,5x225, 5x265

Up Right Rows- 5x115,5x135,5x150

Close Grips -5x 205,5x225, 5x265
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x400, 3x470, 5x 435 ***Full Gear!!!!
Deadlifts 5x335, 3x385, 3x420, 3x455
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Ten
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10

Day 3 Heavy Day

Bench Press- 10x135, 8x185,5x225, 3x275, 3x300, 3x330, 5x 300 Regular Grip
Up Right Rows- 5x115,5x135,5x 150, 5x160
Close Grips -5x 205,5x245, 5x270
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x405,3x450, 3x485, 5x 440 ***Full Gear!!!!
Deadlifts 5x335, 3x385, 3x420, 3x465
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, sorry to hear about the shoulder. My shoulder is out wack as well. I injured my R. Cuff
shoveling gravel. Very slow healing thats for sure. Let me know as soon as you get word on the
MRI. Get ready for this weeks sq/Deads. I have you down for new PRs on both. Have a good
week. TimO

Week Eleven

Day 1- light day

Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 3x300, 3x330, 5x 300 Regular Grip
Up Right Rows- 5x115,5x135,5x 150, 5x160
Close Grips -5x 205,5x245, 5x270
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x425,2x475, 2x510, ***Full Gear!!!!
Deadlifts 3x335, 2x400, 1x450, 2x475
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, good job on squats last week. That was a new PR. Ive adjusted the warmups a little to
try and save some energy for deads. Are you able to do any tricep work or chest work that dont
irritate the shoulder? If you think there is still hope for the worlds you should try and work

moderately what ever your shoulder will allow with out irritating it. At this point I would say that
rehab should be the priority. Have a good week-TimO

Week Twelve
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 3x300, 3x330, 5x 300 Regular Grip
Up Right Rows- 5x115,5x135,5x 150, 5x160
Close Grips -5x 205,5x245, 5x270
Dips 8-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x425,2x475, 2x510, ***Full Gear!!!!
Deadlifts 3x335, 2x400, 1x450, 2x475
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, good job on squats and deads last week. Ive known other people with that shoulder
condition. It you dont get it operated on now, it will need to happen eventually. That bone
growth will only go away with surgery. We are real close to the singles. Depending on how this
week goes, we will back off next week and start the following week with singles. Have a good
week- TimO

Week Thirteen
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Any upper body work that shoulder will permit
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x425,2x460, 1x 490, 2x520, ***Full Gear!!!!
Deadlifts 3x335, 2x425, 1x465, 2x490
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, here is the new numbers for the week. You need to get fired up this week. If you can
make these triples you have some new PRs. Warm up well but still try to be conservative. Have a
good week. - TimO

Week Fourteen
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Any upper body work that shoulder will permit
Day 4 Heavy
Squats- 12x135, 8x225,5x335,3x425,2x460, 1x 490, 3x520, ***Full Gear!!!!
Deadlifts 3x335, 3x425, 1x465, 3x495
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Sorry Gary, I dropped the ball this week. Here is the new numbers. Dont worry about bench. All
the extra work is hitting shoulders pretty hard, but your body will adjust. Be careful with
shoulders. - TimO

Week Eight
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,8x205, 8x245,8x290 Regular Grip
Incline Bench 5x 185,5x205, 5x235
Behind The Head Press- 5x115,5x125,5x135

Skull Crushers 10-8-8-8

Dips 10-8-8 Weighted
Day 4 Heavy
Squats- 12x135,10x185, 8x225,8x325, 5x370, 8x410 ***Full Gear!!!!
Deadlifts 5x225, 5x275, 5x335, 5x 395
Seated Cable Rows- 10-8-8-8 Heavy
Straight Bar Curls- 10-8-8

Week Ten
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 5x275, 5x295, 5x315 Regular Grip
Incline Bench 5x 185,5x205, 5x240
Behind The Head Press- 5x115,5x125,5x150

Skull Crushers 8-5-5-5

Dips 10-8-8 Weighted
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 5x400, 3x425, 5x450 ***Full Gear!!!!
Deadlifts 5x225, 5x335, 5x 375, 5x420
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Hi Gary, good job on squats and deads last week. The Bench is concerning though. I dropped off
the inclines and am giving you a light week on bench. I think maybe we have over trained your
shoulders during the first 8 weeks of the cycle. With all the DB work for chest on light and heavy
days plus dips. I think that it the problem. Its may affect your up coming meet but you have
plenty of time to recupe by May. I also left off the dips as well they hit shoulders pretty hard too. I
assumed that squats and deads were fairly easy, so I up each lift ten pounds. Have a good week.
Will be out of the office until friday.-TimO

Week Eleven
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10
Day 3 Heavy Day

Bench Press- 10x135, 8x185,5x225, 5x275, 5x275,

Behind The Head Press- 5x95,5x115,5x125
Skull Crushers 8-5-5-5
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 5x400, 3x425, 5x460 ***Full Gear!!!!
Deadlifts 5x225, 5x335, 5x 375, 5x430
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Twelve
Meet Week- 2-21-04
Bench- 391 -easy
Squat- 512- easy, high on 534, was easy though
Deads- 523- easy, plenty left

Week Thirteen
Day 1- light day
Bench Press- 4x8 up to225
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8
Alt. DB curls 3x10

Day 3 Heavy Day

Bench Press- 10x135, 8x185,5x225, 3x275, 3x295, 3x320, 5x 285 Regular Grip
Behind The Head Press- 5x115,5x135, 5x145, 5x155
Close Grips 5x205, 5x225,5x245,5x245
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 3x400, 3x440, 3x475, 5x425 ***Full Gear!!!!
Deadlifts 5x335, 3x 400, 3x440, 3x
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Fourteen
Day 1- light day
Bench Press- 4x8 up to225
Seated DB Press 12-10-10
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x8

Alt. DB curls 3x10

Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 3x300, 3x325, 5x 295 Regular Grip
Behind The Head Press- 5x115,5x135, 5x145, 5x160
Close Grips 5x205, 5x225,5x245,5x255
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 3x400, 3x440, 3x490, 5x425 ***Full Gear!!!!
Deadlifts 5x335, 3x 400, 1x440, 3x 470
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Fifteen
Day 1- light day
Bench Press- 4x8 up to225

Lateral Raises 12-10-10

Tricep Push Downs w/cable- 12-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 2x300, 2x330, 5x 310 Regular Grip
Behind The Head Press- 5x115,5x135, 5x145, 5x165
Close Grips 5x205, 5x225,5x245,5x265
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 3x400, 2x450, 2x475, 2x 500, 5x445 ***Full Gear!!!!
Deadlifts 5x335, 3x 400, 1x440, 2x 480
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Sixteen
Day 1- light day
Bench Press- 4x8 up to225
Lateral Raises 12-10-10
Tricep Push Downs w/cable- 12-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275, 2x300, 2x300, 5x 275 Regular Grip
Behind The Head Press- 5x115,5x125,5x135, 5x145
Close Grips 5x205, 5x225,5x245,5x265
Day 4 Heavy
Squats- 12x135, 8x225,5x335, 3x400, 2x450, 1x490, 2x 520, 5x400 ***Full Gear!!!!
Deadlifts 5x335, 3x 425, 1x475, 2x 500
Seated Cable Rows- 5-5-5-5 Heavy
Hammer Curls 8-8-8

Week Seventeen
Day 1- light day
Bench Press- 4x8 up to225
Lateral Raises 12-10-10
Tricep Push Downs w/cable- 12-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x300, 2x320, 1x345,1x370, 1x390,1x415, 5x350- Use full
gear
Up Right Rows or Behind The Head Press- 5x 115, 5x 135, 5x150
Close Grip Bench 5x225,5 x250, 5x270

Day 4 Heavy
Squats- 10x135,8x225,5x335, 3x 400,2x450, 1x475,1x515,1x540,400x5 -PR *** Full Gear
Deadlifts 5x325, 3x385 , 1x425,1x460, 1x500 1x 530,1x?
Lat Pulls- 5-5-5
Hammer Curls- 5-5-5

Week Eighteen
Day 1- light day
Bench Press- 4x8 up to225
Lateral Raises 12-10-10
Tricep Push Downs w/cable- 12-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Alt. DB curls 3x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x300, 2x320, 1x345,1x370, 1x390,1x420,1x?, 5x325- Use
full gear
Up Right Rows or Behind The Head Press- 5x 115, 5x 135, 5x150
Close Grip Bench 5x225,5 x250, 5x275

Day 4 Heavy
Squats- 10x135,8x225,5x335, 3x 400,2x450, 1x475,1x515,1x550,400x5 -PR *** Full Gear
Deadlifts 5x325, 3x385 , 1x425,1x450, 1x475
Lat Pulls- 5-5-5
Hammer Curls- 5-5-5

Hi Gary, dont worry about last weeks lifts, its been a very good cycle and your looking good the
this meet. Its time to rest from here. No more deads. This week is medium. Use the bench shirt
and full gear on squats. Maybe even your meet gear if you need to get more acquainted with them.
You can take your gear off for the down sets of fives. We need to talk about openers now because
they will determine what the next two weeks will be. These heavy numbers are what I estimated
might be your openers on bench and squats. What are your plans for openers anyway? My
opinion would be sq- 480, 520, and go for broke on the 3rd- 530-540. On Bench- 380, 410, 3rd
415/420. Deads- 480, 520, 3rd - 530+ . What you think.

Week Nineteen
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Lateral Raises 8-8-8
Tricep Push Downs w/cable- 10-8-8
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Hammer curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x300, 3x325, 3x350, 5x285- Use full gear
Up Right Rows 5x 115, 5x 135, 5x150
Close Grip Bench 5x225,5 x250, 5x260
Day 4 Heavy
Squats- 10x135,8x225,5x325, 3x 400,3x425, 3x450, 315x5 -PR *** Full Gear !!!!!!

Lat Pull downs- 5-5-5

Hammer Curls- 5-5-5

Hi Gary, I hope you get these in time sorry its been a crazy week. Next weeks work outs
will be the same except doing singles instead of doubles. Im sending this week and next with
todays email. How are you feeling about the meet so far? You should be doing a lot of
mental prep stuff at this point. A lot of visualization and practicing squats and walkouts at
home. Talking your self through the technique as you go. Not to the point of fatigue though.
Just rehearse a few singles once or twice a day. Let me know that this came through. Have a
good week.- TimO

Week Twenty
Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Lateral Raises 8-8-8
Tricep Push Downs w/cable- 10-8-8
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Hammer curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x225, 5x300, 2x325, 2x350, 2x385, 5x275- Use full gear

Up Right Rows 5x 115, 5x 135, 5x150

Close Grip Bench 5x225,5 x250, 5x250
Day 4 Heavy
Squats- 10x135,8x225,5x325, 3x 400,2x425, 2x460, 2x490, 385x5 *** Full Gear !!!!!!
Lat Pull downs- 5-5-5
Hammer Curls- 5-5-5

Week Twenty One

Day 1- light day
Bench Press- 4x8 up to225 , Reg. Grip
Lateral Raises 8-8-8
Tricep Push Downs w/cable- 10-8-8
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 3x8
Hammer curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x225, 5x300, 2x325, 2x350, 2x385, 5x275- Use full gear
Up Right Rows 5x 115, 5x 135, 5x150
Close Grip Bench 5x225,5 x250, 5x250
Day 4 Heavy

Squats- 10x135,8x225,5x325, 3x 400,2x425, 2x460, 2x490, 385x5 *** Full Gear !!!!!!
Lat Pull downs- 5-5-5
Hammer Curls- 5-5-5

Week Twenty Two

Week 5/1/04
Day 1- Tuesday- light day
Squats- 5x5 up to 285
Bench Press- 5x5 up to225 , Regular Grip
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 10-8-8