Front Squat: 70% 1RM, 3 sets of 3 reps. On your first microcycle, take a rep max and use the coefficient table (Estimating 1RM's section) to determine 1RM. Start with 70% the following cycle and add 5 pounds per cycle.Reverse Hyper: 5 sets of 8 reps.Barbell Rows (overhand): 5 sets of 8 reps, start with a medium weight and add 5 pounds to the bar the following cycle and whenever target reps are reached for all 5 sets. Heavy Barbell Shrugs: 5 sets of 8, same rules.Calf Raises: 5 sets of 8 reps.Bench (3):Wide Grip Bench (2 fingers wider than comp): 5 sets of 8 reps. Start with a medium heavy weight, moving the bar in a focused and controlled manner. Add 5 pounds the following cycle whenever target reps are reached for all 5 sets. Rolling Tricep Ext: 2 progressive sets of 12-20 reps. First set should be very easy. The first cycle do 12 reps, the next cycle 15 reps, next 18, next 20, next: +5lbs x 12 reps, repeat.Cable Tricep Ext: 2 sets of 25 reps each arm, overhand; followed by 2 sets of 25 reps each
arm, underhand. Use the same weight on all 4 set, if you get 25 reps on all sets for 2 cycles, move up 5 pounds. Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45 seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45 seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.Deadlift (4):Deadlift (Competition): 80% 1RM for 4 sets of 2 reps followed by 5th set of AMRAP. Move up 5 per week, same rules as bench.Reverse Hyper or Pull Throughs: 3 sets of 15 reps.Chins: Warm up firstwith 2 sets of light pulldowns. If you don't have a pull down machine, use a band to warm up by choking it around the top of a squat rack and doing pull downs on your knees. Start with body weight for 5 sets of 8 reps. Stagger your grip from set to set. (Pronated, neutral, supinated.) You can vary the grip however you like, but however you do choose, keep that pattern for at least one mesocycle. When you reach target reps on all sets add a chain the following microcycle or use a belt to load weight. SQUAT- TECHNIQUE/SPEED TEMPLATE, ASSISTANCE VARIANT #4 (5x8- incline dumbbell bench, dumbbell rows, chins, low rep board press)Bench (1):Flat Bench Press (Competition Grip): 80% 1RM (77.5% first mesocycle), 4 sets of 2 repetitions, followed by 5th set of AMRAP.***Add 5 pounds to the bar per cycle for 5 cycles or until you are only able to perform 3 reps on the 5thSet, which ever comes FIRST. At this point deload all training for one cycle and add 5 pounds to training max. Start over with 80% of new 1RM.
2 board press (1/2 of a thumb from the smooth): 3 sets of 5 reps, first cycle use 60% of full ROM 1RM. The second cycle, and whenever target reps are reached for all sets, add 5 pounds. Side Raises: 2 progressive sets of 10 reps, start sub-max and move up each cycle until you are near a 10RM, then maintain the weight as this will become static volume for now. Try to slow down the negative portion of each rep.