Phase 2, Week 4 to Men's Nationals

Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 451 x 3 x 2 sets; 451 x 3 (w/ belt); 451 x 3 x 2 sets
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets
Dips - 8 x 3 sets
Abs
NOTES - Still not using belt for a few more weeks.

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 405 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 4; 315 x 5; 275 x 7; 225 x 9
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10; 70 x 10
Abs
NOTES: Pretty intense workout with lots of volume. I was supposed to deadlift tonight but ran out of time. Plan on DL'ing tomorrow night.

Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 5; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3; 485 x 3 x 4 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 3 sets
Low Rows - 10 x 3 sets

Saturday
Deadlift - (off block) 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 4 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Rack Lockouts - (10 secs) 405; 455 x 3
JM Presses - 95 x 10 x 2 sets; 110 x 10
Hammer Curls - 10 x 3 sets
Abs
NOTES: 315 x 5 x 5 sets felt like 135 today....
Shrugs - 80 x 20 x 3 sets
NOTES: All sets done with no belt.