APRIL 25 – ME SQ/DL

Week 2 of 6 – SQ Periodization to prepare for APF Sr. Nationals
Squats – bar x5, 55×5, 145×5, 235×5, add briefs 325×3, add suit 415×1, 505×1, add light knee wraps 585×2
Speed GM – 235x3x5
GHR (back raised 12″) – 1×12, 2×10 w/mini band
Lying Cable sit-ups – 3×10

APRIL 20 – ME BP

Blast Strap Pushups – 3×20
BP(warm up) – 95×5, 135×5, 225×5, 275×3
3 Board Press – 315×5, 365×3, 405×1
CGBP – 225×5, 315×3
Super Set
Tricep Pressdowns – 3×20
Side Laterals – 3×12
Band Pressdowns w/light band – 1×30
Green Band Straight Bar Pulldowns – 3×20
GHR Abs – 3×15
Hammer Curls – 3×10

APRIL 18 – ME SQ/DL

Week 1 of 6 – SQ Periodization to prepare for APF Sr. Nationals
Squats – bar x5, 145×5, add Metal briefs 235×3, 325×3, 425×2, 505×1 add light knee wrap, 550×3
GM w/14″ cambered bar – 225×5, 275×5, 315x2x5
GHR w/back raised 12″ – 4×10-12
Seated Leg Raise w/chains – 4×12

APRIL 17 – DE BP

Blast Strap Pushups – 4×15
DE BP – 185x8x3
4 Board Press – 315×5, 405×2, 365×5
Tricep Pressdowns – 3×20
DB Cleans – 3×12
DB Obliques – 3×15
Band Pressdowns w/light band – 1×50, 1×30, 1×20
DB Rows – 4×10
EZ Curl Bar Curls – 3×15