APRIL 29 – DE SQ/DL

DE Box SQ – 145 w/blue, green, & purple bands 5×2
DL – 135×5, 225×3, 315×2, 405×1, 495×1, 600×3 PR
45° Hypers w/SSB – 3×10
Shrugs – 315×12, 405×10, 495×10
Static Hold – 315×45 sec.
Double Green Band Pulldown Abs – 3×25

APRIL 27 – ME BP

BP – (POR)95×5, 135×5, 225×5, 275×5, 315×5
add shirt – 425×3, 455×2, 505×1
Overhead Tricept Ext. w/blue band and inch dumbell handle – 3×10
DB Cleans – 3×12
Pullups – 3×10
DB Curls – 3×10
Leg Raises – 3×15

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 24 – DE BP

Blast Strap Pushups – 3×20
DE BP – 165 w/miniband 8×3
MM 5 Board Press w/minis – 275×5, 315×5, 365×3
Tricep Pressdowns – 3×20
Cable upright rows – 3×12
V-bar Pulldowns – 3×12
DB Side Obliques – 3×15

APRIL 22 – DE SQ/DL

DE Box SQ – 145 w/blue, green, & purple bands 5×2
Speed Deadlift (sumo)- 325 w/minis & monster minis 6×1
Bent-over Rows – 135×8, 225×8, 315×8
Reverse Hypers – 3×10
GHR Abs w/Green Band – 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