DAY EXERCISE SETS / REPS NOTES

MONDAY1) Competition Squat 55%x12x32) Olympic Squat 60%x3x63) Pause Squat 50%x3x8-104) Weighted Plank 3x30 sec

TUESDAY1) Competition Bench 70%x2-3x8-122) Closegrip Bench 75%x2x6-83) Bench w/ Pause 1" Off Chest 65%x2-3x10-124) DB Chest Supported Rows 5x155a) DB Front Raises 2x155b) DB Skullcrushers 2x15

WEDNESDAY1) Competition Deadlift 80%x5x22) Block Pulls w/ Opposite Stance 85%x2x1-33) Front Squat 55/60/65/70/75%x54) Weighted Plank 3x30 sec

THURSDAY 1) Bentover Rows 5x102) Pullups 3xAMAP3) Hammer Curls 3x15

DAY EXERCISE SETS / REPS NOTES

FRIDAY1) Competition Squat 60%x5x8-122) Olympic Squat 65%x3x8-103) Pause Squat 55%x3x10-124) Weighted Plank 3x30 sec

SATURDAY1) Military Press 55/60/65/70/75%x52) Pullups 5x83a) Face Pulls 3x203b) Band Pushdowns 3x20

STRONG360 PROGRAMMING

POWERLIFTING: PHASE III WEEK 1

STRONG360 PROGRAMMING

POWERLIFTING: PHASE III WEEK 1