Phase 1, Week 4

Monday
Squats - Bar x 10; Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 4; 365 x 3 x 4 sets; 405 x 3
NOTES: Very intense workout tonight. Tony came back from IPF Worlds fired up so we hit hard tonight. This is going to be very good for me I believe.
Accessory: Romanian Deadlifts - 225 x 5 x 2 sets; 315 x 5. Good Mornings - 225 x 5 x 5 sets. Leg Press - 400 x 10 x 3 sets. Abs/Calves.

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 352.7 x 2 x 4
Accessory: Close Grip Bench - 275 x 5 x 3 sets; Hammer Rows - 10 x 3 sets; Flys - 30 x 10 x 3 sets; DB Bicep Curls - 40 x 8 x 3 sets
NOTES: Goal for USAPL Men's Nationals in Denver, CO is 930 kg (or 2050 lbs).

Friday
Deadlifts - Bar x 10; 165 x 8 x 2 sets; 253 x 6; 303 x 5; 363 x 4; 407 x 3 x 2 sets; 463 x 2 x 2 sets
NOTES: I had planned on doing 463 x 2 x 4 sets but I ripped my left hand on the second set. My hand is not too bad so hopefully I will be able to deadlift next week.
Accessory: DB Bicep Curls; Shrugs; Abs

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 210 x 5; 250 x 4; 295 x 3 x 2 sets; 335 x 3 x 4 sets
Military Press - 105 x 10 x 3 sets
Rolling DB Ext - 40 x 10; 50 x 10; 65 x 10
Abs