RE BP

Week 4 of 8 – USAPL Raw Nationals Training Cycle
Shoulder Press Machine
100×10
150×10
200×10
250×10
Incline BP Machine – 130x3x10
Super Set
Pec Deck – 220x3x10
Rear Delt Machine – 150x3x10
Super Set
V-Bar Pulldowns – 120x3x10
Pulldowns Behind Neck – 120x3x10
Tricep Ext. Machine
65×10
95×10
125x3x10
Preacher Curl Machine
65×10
90x3x10
Rotary Calf – 250x3x20
Stretching Lower

RE SQ/DL

Rack Pulls (just below knees)
135×5 <-- double overhand 225x5 315x5 405x3 495x3 <-- alt. grip, add belt 585x3 <-- add straps 635x2 675x1 Smith Machine Hack SQ - 225x3x5 GM - 225x3x8 Pull Throughs - 100x3x10 Hip Abduction Machine - 110x3x10 Hip Adduction Machine - 110x3x10 Rotary Hip Machine - 100x3x10 Vertical Leg Raise - 3x10

ME BP

3 Board Press w/Fat Bar
122×5
172×5
212×5
262×3
302×1
352×1
372×1
392×1
372×2
372×2
California Press – 122x3x20
Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Circuit
DB Press – 20x2x20
DB Front Raise – 20x2x10
DB Lateral Raise – 20x2x10
Rear Delt Raise – 20x2x10
DB Curls – 20x2x10
Hammer Curls – 20x2x10
Stretching Lower

RE BP

Week 3 of 8 – USAPL Raw Nationals Training Cycle
BP
135×5
185×5
225×5
275×5
285x2x5 <-- paused reps Dips - 5x10 DB Press - 50x3x10 Tricep Pressdowns - 50x3x10 Pullups - 3x10 Clay Lats - 140x3x10 Hammer Curls - 50x3x10 DB Curls - 25x3x10

RE SQ/DL

Mobility Work
DL from 2 inch deficit
225×3
315×3
405×3 <-- double overhand grip to here 455x3 <-- alt. grip Zercher SQ - 225x3x5 GM w/buffalo bar 142x5 232x2x5 GHR sit-ups w/blue band - 3x8