ME SQ/DL

Week 5 of 10 – APF Texas Cup Training Cycle
Mobility Work
Power SQ
2 plates x5
4 plates x5
6 plates x5
8 plates x5
10 plates x3
12 plates x3
14 plates x3
16 plates x3 <-- PR DL off 7.5 inch blocks (bar below knees) 225x5 315x2 405x2 495x5x2 <-- add belt Pullups - 3x10 GHR w/green band - 3x10 45° Hypers - 3x10 Vertical Leg Raise - 3x10

DE BP

Rotator Cuff Work
CG BP (ea. rep paused) – 225x3x5
Dips – 3×10
Pec Deck – 220x3x10
Rear Delt Machine – 120x3x10
V-Bar Pulldowns – 200x3x10
Pull Over Machine – 90x3x10
CSR – 190x3x10
Lateral Raise Machine – 130x3x10
Tricep Ext. Machine – 90x5x10
Overhead Tricep Machine – 60x3x10
Preacher Curl Machine – 140x3x10
Wrist Roller Machine – 50x4x10
Ulnar/Radial Deviation – 100x4x10
Seated Calf Raise – 250x3x20

DE SQ

Mobility Work
Box SQ w/buffalo bar – 282x5x2
GHR w/green band – 3×10
45° Hypers w/DB – 70x3x10
DB Obliques – 100x3x10
This is the first time in a while that I have done box squats on my DE squat day. I have been alternating between different squats to help improve my deadlift. Tonight I did box squats on a box just below parallel. I did these with a light weight to stretch my hips. This week has kind of been a deload week. This was my week off from pulling so Monday’s workload was less than usual. Wednesday was my regular ME gear night. My DE workouts are more of where I am deloading. I took it easy tonight and my on DE bench workout I won’t be doing MM board presses this week and will ease up on the percentages I use. My next training cycle I will design my workouts to be more like my deadlift training and schedule deloads for the other two lifts on the same weeks I don’t deadlift. I will also schedule my gear work to fall on regular training weeks in order to get the full benefit of the deload weeks.

ME BP

BP
45×5
95×5
135×5
185×5
225×3
275×1
315×1
425×3 <-- 3 boards & Ultimate Denim Shirt 475x1 <-- 2 boards 525x1 <-- touch 545x0 <-- 1 inch from touching but locked out easy 545x1 <-- touch 545x3 <-- start 5 board press 585x3 <-- PR Lying DB Tricep Ext. - 35x5x10 Mini Band Pull Aparts - 3x30 Pulldowns w/fat pro bar - 190x3x10 CSR - 4 plates x3x10 Hammer Curls - 55x3x10

ME SQ

Week 4 of 10 – APF Texas Cup Training Cycle
Mobility Work
SQ
55×5
145×5
235×3
335×3
435×2 <-- add Metal Pro Briefs 535x1 <-- add belt 635x1 <-- add Metal Ace Squatter w/straps down 725x1 <-- straps up 775x1 <-- add knee wraps 875x1 <-- rev. band SQ w/2 sets of blue bands GHR - 3x10 45° Hypers - 3x10 Pulldown Abs - 90x3x10