Monday


Competition Raw Bench x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)

Weight:135 lbs Reps Completed:3 Reps Intended:3 RPE:6.5
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:170 lbs Reps Completed:3 Reps Intended:3 RPE:9
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8


Row of your choice x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)


Wide Grip Bench x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)

Weight:135 lbs Reps Completed:10 Reps Intended:10 RPE:7
Weight:145 lbs Reps Completed:10 Reps Intended:10 RPE:8
Weight:145 lbs Reps Completed:10 Reps Intended:10 RPE:8.5
Weight:145 lbs Reps Completed:10 Reps Intended:10 RPE:9




Thursday
Squat w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)

Weight:185 lbs Reps Completed:3 Reps Intended:3 RPE:6
Weight:225 lbs Reps Completed:3 Reps Intended:3 RPE:7
Weight:255 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:9


Conventional Deadlift x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)

Weight:135 lbs Reps Completed:5 Reps Intended:5 RPE:6
Weight:225 lbs Reps Completed:5 Reps Intended:5 RPE:7
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:7.5
Weight:315 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
Weight:315 lbs Reps Completed:5 Reps Intended:5 RPE:8.5


Row of your choice x12 @7, x12 @8, x12 @9 No Drop Sets


Friday


Bench (touch and go) x8 @8, x8 @9, x8 @10 plus 2 down sets (load drop)

Weight:135 lbs Reps Completed:8 Reps Intended:8 RPE:7
Weight:145 lbs Reps Completed:8 Reps Intended:8 RPE:8
Weight:155 lbs Reps Completed:8 Reps Intended:8 RPE:8.5
Weight:155 lbs Reps Completed:8 Reps Intended:8 RPE:8.5
Weight:155 lbs Reps Completed:8 Reps Intended:8 RPE:9


Floor Press x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)

Weight:135 lbs Reps Completed:3 Reps Intended:3 RPE:7
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:9


DB Military x12 @7, x12 @8, x12 @9 plus 1 down set (load drop)


Sunday
Deadlift w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)

Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:315 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:365 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:385 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:385 lbs Reps Completed:3 Reps Intended:3 RPE:9


2ct Pause Squat x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)

Weight:135 lbs Reps Completed:3 Reps Intended:3 RPE:7
Weight:185 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:225 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:255 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:255 lbs Reps Completed:3 Reps Intended:3 RPE:9.5


Belt Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)