Week 8

MONDAY- DEADLIFT ACCESSORY

1)Deficit speed deadlifts (55%): 7x1 @135+bands
2)Good mornings: 95x5x6
3)Back extension: 25x3x12
4a)Hip thrust: 155x8/185x8/205x8/205x8
4b)Reverse crunch w/medicine ball: 4x15

WEDNESDAY- BENCH DAY
1)1 board bench press w/pause: 3x2: 125-135(fail)-125-130(forgot pause second rep)
2)Floor press: 115x4x3
3)Seated cable row: 4x8
4)Straight arm pressdown: 3x12
5)DB incline chest press: 30x10/35x10/35x8
6)Reverse flyes: 2x15

FRIDAY -SQUAT DAY
1)Squat with chains: 175+40lbs chains x 5x2
2)RDL: 205x4x6
3)GHR: 20x3x6
4a)Ab wheel:3x12(negatives)
4b)Seated band abductions: 

Saturday -Accessory Day
1)Speed press: 8x3 @55% (80lbs)
2a)Single leg hip thrust: 4x10-12 w/15lbs
2b)Incline bench press: 85x3x6
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Conditioning: 20 minutes of tire drags

Week 7

MONDAY- DEADLIFT ACCESSORY
(No deadlifts or RDLs today since we maxed out yesterday. Went conservative with the weights on everything.)
1)BB Hip thrusts: 135x12/145x3x12
2)Single leg reverse hyper: 70x3x12
3a)Band lateral walks: 3x15
3b)Single leg foot elevated glute bridges: 3x15
4a)Hanging leg raises: 3x10
4b)Band Pull-aparts: 3x15-20

WEDNESDAY- BENCH DAY
1)Reverse bench with bands: 4x2 @175-180-180-185-185
2)Pin Press: 135x3/155x3
3)Chest supported T-bar row: 70x3x8
4)Single arm lat pulldown: 3x8
5)DB incline chest press(touching dbs to shoulders): 27.5x8/35x3x8
Finisher: 
Sled drags forward &backwards w/tire x6
Between sets: pullaparts 3x20/ DB carries 3x20ish seconds 

FRIDAY -SQUAT DAY
1)Box safety bar squat: 4x2 @ 165-170-170-170
2)Box jump: 6x3 30"(some sets holding a weight)
3)Bulgarian split squat: 30x3x8
4)GHR: 12x3x8
5)Ab wheel: 3x12(negatives)

Saturday -Accessory Day
1)Speed press: 7x3 @55% (80lbs)
2a)BB glute bridge: 135x15/15/155x15/15
2b)Incline bench press: 85x6/90x6/90x6 
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Finisher: 
Sled push down and back + battle ropes(3x20 seconds)
Sled push down and back +KB swings(3x10)

Week 6 October 6-12

MONDAY DEADLIFT DAY
1)Deficit speed deadlifts: 145x7x1
2)Pause deadlifts: 175x3x5
3)Single leg reverse hyper: 70x3x12
4)Band hip thrusts: 4x15
5a)Hanging knee raises w/straps: 4x15
5b)Forward/backwards band walks: 3x10 each way 

WEDNESDAY BENCH DAY
1)Bench press: 115x3x2 (w/pause)
2)Rolling dumbbell extension: 20x8/22.5x2x8
3)DB 1 arm rows: 3x8 @50-55-60lbs
4)Single arm lat pulldown: 3x12
5)Band pull-aparts: 3x20
Finisher: 
Offset farmer's walks x30 seconds(60/70lbs kbs) +Lsits x 12 seconds x4

FRIDAY SQUAT DAY
1)Pause box squat: 165x3x2
2)Box jump: 5x3 30"
3)Walking lunge: 35x2x5
4)GHR: 10x3x8
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x20
Finisher: 
Sled push x5/reverse sled drags x5 (1x=down&back the turf)

SATURDAY -OFF

SUNDAY-MOCK MEET
Squat-185/205/225-fail
Bench-125/135/145-fail
Deadlift-205/225/250?

Powerlifting Month 2

MONDAY DEADLIFT DAY
1)Deadlift(work up to a heavy single):
135-155-185-205-215-225(failed and switched to conventional)-235
2)RDL: 155x8/175x2x8
3)BB hip thrust: 155x10/185x10/195x10/195x10
4)Back extensions: 25x3x12
5a)Hanging knee raises: 4x15
5b)Lateral band walks: 3x15/side

WEDNESDAY BENCH DAY
1)Bench press: 125x5x3
2)Floor press: 105x2x5
3)Bentover row: 95x10/115x2x10
4)Pullup:(wide grip) 2x8
5)Ring suspended row: 3x15
Finisher: Battle ropes(20 seconds x 4)
+ Farmers walks(2 sets x 30-45 seconds) & plate carries(2 setsx 20 seconds)

FRIDAY SQUAT DAY
1)Box squat : 145x3/165x3/185x3/3/3/195x3
2)Wide stance squat: 145x5/150x2x5
3)Front squat: 105x8/115x8
4)GHR: 20x3x6
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x15 w/20 second pause last rep on each set

SATURDAY ACCESSORY & CONDITIONING
1)Fat bar chinups: 3x6
2)Speed bench 75x5x3
3a)Incline bench: 85x3x8
3b)Glute bridge: 155x3x15
3a)Lateral raise x10
3b)Pull-apartsx15
3c)Tricep pressdown x15
Reverse sled drags x 12(10 seconds) + kb swings, Lsits, bear crawls between sets