Phase 2 of training for the Dec 1st meet

Day

 1

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 340x5, then do 2 back down sets of 5 reps with 320.

Bench press (lighter) - 3 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 240). 

Standing Overhead Press - 3 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).

Side planks - 3 sets of a 40 second hold on each side.

Day 2

Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 375x5, then do 2 back down sets of 5 reps with 355. 

Pendlay Rows - 3 sets of 8 (warm up with 135x5; your working sets will all be with 170).

Pull ups - 3 sets of 6-8.

45 Degree Back Hyperextensions - 3 sets of 12 with a 35 lb. DB.

Day 3

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 255x5, then do 2 back down sets of 5 with 240.

Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 3 sets of 5 with 225.

Horizontal Cable Rows - 3 sets of 10 (try ~150 lbs.).

Close grip bench press - 3 sets of 8 with 165. 

Heavy DB carry - 3 sets of 150' with 80 lb. DBs. 

Day 4

Back Squats (lighter) - 3 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320). 

Front Squats - 3 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).

Rack pulls (from just above knees; lighter) - 3 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320).

Lat pulldown - 3 sets of 10 (try about 120 lbs.).

Barbell Bicep Curls - 3 sets of 10 (use ~75 lbs. for these).

Day 5

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 350x5, then do 3 back down sets of 5 reps with 325. 

Bench press (lighter) - 4 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 245).

Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 120).

Side planks - 4 sets of a 45 second hold on each side.

Day 6

Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 390x5, then do 3 back down sets of 5 reps with 360.

Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 175).

Pull ups - 4 sets of 6-8.

45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.

Day 7

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 265x5, then do 3 back down sets of 5 with 245.

Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 230.

Horizontal Cable Rows - 4 sets of 10 (try ~155 lbs.).

Close grip bench press - 4 sets of 8 with 170. 

Heavy DB carry - 4 sets of 150' with 80-85 lb. DBs. 

Day 8

Back Squats (lighter) - 4 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325). 

Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 235).

Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325).

Lat pulldown - 4 sets of 10 (try about 125 lbs.).

Barbell Bicep Curls - 4 sets of 10 (use ~75-80 lbs. for these).

Day 9

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 345x1) to 360x5, then do 4 back down sets of 5 reps with 330. 

Bench press (lighter) - 5 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 250). 

Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 125).

Side planks - 4 sets of a 50 second hold on each side.

Day 10

Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 405x5, then do 4 back down sets of 5 reps with 365. 

Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 180).

Pull ups - 4 sets of 6-8.

45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.

Day 11

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 275x5, then do 4 back down sets of 5 with 250.

Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 235.

Horizontal Cable Rows - 4 sets of 10 (try ~160 lbs.).

Close grip bench press - 4 sets of 8 with 175. 

Heavy DB carry - 4 sets of 150' with 85 lb. DBs. 

Day 12

Back Squats (lighter) - 5 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330). 

Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 245).

Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330).

Lat pulldown - 4 sets of 10 (try about 130 lbs.).

Barbell Bicep Curls - 4 sets of 10 (use ~80 lbs. for these).

Day 13

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, and 315x1) to 2 sets of 3 reps with 325. 

Bench press (lighter) - 2 sets of 3 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x1; your working sets will all be with 225). 

Standing Overhead Press - 2 sets of 3 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).

Side planks - 2 sets of a 30 second hold on each side.

Day 14

Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 2 sets of 3 reps with 365. 

Pendlay Rows - 2 sets of 8 (warm up with 135x5; your working sets will all be with 165).

Pull ups - 2 sets of 6-8.

45 Degree Back Hyperextensions - 2 sets of 12 with bodyweight.

Day 15

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 2 sets of 3 reps with 250.

Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 2 sets of 5 with 205.

Horizontal Cable Rows - 2 sets of 10 (try ~145 lbs.).

Close grip bench press - 2 sets of 8 with 155. 

Heavy DB carry - 2 sets of 150' with 70 lb. DBs. 

Day 16

Back Squats (lighter) - 2 sets of 3 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300). 

Front Squats - 2 sets of 3 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).

Rack pulls (from just above knees; lighter) - 2 sets of 3 (warm up with 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300).

Lat pulldown - 2 sets of 10 (try about 115 lbs.).

Barbell Bicep Curls - 2 sets of 10 (use ~70 lbs. for these).