Week 9

Active Recovery:

Have fun, don't get hurt, do volume accessory work, chat, take a swim, drag a sled, take a walk with a plate carrier, do like 500 reps of trunk stability, so on and so forth 

Week 8

Last week before AR next week! 

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Week 8-12

DAY 1

Paused Bench Press
* 85 - 90%
* 4 – 12 total
Floor Presses
* 75 - 85%
* 6 – 15 total
Bent Over BB Row
* 30 – 40 total
Band Pull Apart
* 30 – 40 total

DAY 2

Paused Deadlifts
* 85- 90%
* 4 – 12 TOTAL
GOOD MORNINGS
* 75 - 85% OR BY RPE
* 6 – 15 TOTAL
GLUTE HAM RAISE (WEIGHTED OR WITH BANDS)
* 32 - 50 TOTAL
Lat Bar Wide Grip Row

30-40 TOTAL


ABS 100 REPS


DAY 3

BENCH PRESS
* 75%
* 3 sets of 15 reps
CLOSE GRIP INCLINE
* 3 – 5 SETS
* 6 – 10 REPS 75-85%
LAT PULLDOWNS
* 30 – 40 TOTAL
FRONT/LATERAL/45 degree raises
* 30 – 40 TOTAL

DAY 4


SQUAT
* 85 - 90%
* 4 – 12 TOTAL
Trap Bar Deadlift
* 75 - 85%
* 6 – 15 TOTAL
REVERSE HYPER
* 3 – 5 SETS
* 8 – 12 REPS
ABS 100 REPS

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