MAY 08 – DE BP

DE BP w/chains – 185x8x3
MM 5 Board Press – 405×3
MM 6 Board Press – 455x2x3
Pulldowns – 3×12
Pressdowns – 3×20
Leg Raises – 3×15
Front Raises – 2×10
Side Laterals – 3×10
Hammer curls – 3×10

MAY 06 – DE SQ/DL

DE Box SQ – 185 w/blue, green, & purple bands 5×2
Speed Deadlift w/chains – 365x6x1
Bent-over Rows – 225×8, 315×8, 405×6
GHR w/back elevated 12″ & mini – 3×8-10
Spread Eagle sit-ups – 90×10, 100x2x10

MAY 04 – ME BP

Floor Press (P.O.R. all sets w/ chains) – 135×5, 185×5, 225×5, 275×3, 315×3, 345×1
Incline Dumbell Press
90x2x10
Lying Tricep extensions
40x7x8
DB Cleans – 20x3x10
DB Rows – 100x2x15, 1×10
Rolling Thunder Side Obliques – 3×10
Hammer Curls – 45x3x10

MAY 02 – ME SQ/DL

Week 3 of 6 – SQ Periodization to prepare for APF Sr. Nationals
SQ – 55×5, 145×5, 235×3, add briefs 325×3, 415×2, add suit 505×1, 555×1, add knee wraps 620×2
Zercher Box Squats – 225×5, 315×5, 350×5
Rev. Hypers – 3×10
GHR sit-ups w/Green Band – 3×15

MAY 01 – DE BP

Blast Strap Pushups – 3×20
DE BP – 165 w/miniband 8×3
MM 4 Board Press w/minis – 365×3, 405×3, 405×2
Rack Lockouts (10th pin down)- 455×3, 495×3, 495×2
V-Bar pulldowns – 4×12
Super Set
Side laterals – 3×12
Tricep pressdowns – 3×20
Buddy Curls – 1 set
Leg Lifts – 3×30