Day 1 Heavy Bench: The Reload
Day 1 Heavy Bench: The Reload
Day 1 Heavy Bench: The Reload
Warmup
1
Main Movement(s)
SETS REPS WT
Competition Bench Press 3 10 160
Accessory Movements
DB Fly
Chest Dip
DB Row
Biceps Curl
Reverse-Grip Pushdown
THE RELOAD
TRAINING WEEK
2 3 4 5
G WEEK
5 6 7 8
PS 3/0/1 TEMPO
GHT FOR SETS > 10 REPS)
S LOOSE FORM
2-15 REPS
5-20 REPS
8
WT
240
270
285
DAY 1 SQUAT ENTER YOUR PRE-LAYOFF 1RM
Warmup
1
Main Movement(s)
SETS REPS WT
Competition Squat 1 10 320
2 10 300
Accessory Movements
Stiff Leg Good Morning
Walking Lunge
Abs (Optional)
Glute-Ham Raise (Optional)
THE RELOAD
TRAINING WEEK
2 3 4 5
G WEEK
5 6 7 8
PS LIGHT WEIGHT
EPS EACH LEG
MOVEMENT
AMRAP
8
WT
450
520
560
DAY 1 OVERHEAD PRESS ENTER YOUR PRE-LAYOFF 1RM:
Warmup
1
Main Movement(s)
SETS REPS WT
Competition Bench Press 3 7 130
Accessory Movements
Arnold Press
Lateral Raise
Lat Pulldown
Chin Up
Skullcrusher
THE RELOAD
TRAINING WEEK
2 3 4 5
SISTANCE)
DAY 1 DEADLIFT ENTER YOUR PRE-LAYOFF 1RM:
Warmup
1
Main Movement(s)
SETS REPS WT
Competition Deadlift 20 1 350
Swich-Stance DL 3 7 300
Accessory Movements
Hamstring Curl
1-Leg Press
Abs (Optional)
Reverse Hyper (Optional)
THE RELOAD
TRAINING WEEK
2 3 4 5
G WEEK
5 6 7 8
ERNATE LYING/SEATED
ACH LEG FULL ROM
MOVEMENT
2- 15 REPS
8
WT
500
575
620