Competition Phase, Week 4 to LA State Meet

MONDAY
Bench Press - Bar x 20 x 2 sets; 123 x 10; 143 x 8; 165 x 8; 253 x 5; 302 x 4; 363 x 1. Put on Blue/Black Katana - 451 x 3 (3-board); 518 x 3 (2-board); 562 x 2 (2-board); 606 x 2 (1-board); 606 x 2 (no board/no touch). Put on Black/Blue Katana - 606 x 2 (2-board); 650 x 2 (2-board).
Rolling DB Ext
Tricep Pressdowns
NOTES: Video of 650 x 2 (2-board) at www.youtube.com/titan500.

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 335 x 3 x 2 sets; 365 x 2 x 4 sets; 405 x 1
Close Grip Bench - 225 x 8 x 3 sets
Hammer Lat Pulls - 10 x 5 sets
Hammer Curls - 8 x 3 sets
Shrugs - 20 x 2 sets

Competition Phase, Week 3 to LA State Meet

Yeah, well I jumped right in to a competition phase and plan to do a tune up meet in Louisiana on Jan 16. So, here we go...

MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 1; 363 x 1. Put on Bl/Bk Katana: 3-board - 457 x 3; 540 x 3; 557 x 3. 2-board: 595 x 2 x 2 sets; 606 x 2; 628 x 2
Notes: For videos, visit www.youtube.com/titan500

WEDNESDAY
Deadlift - 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 5; 365 x 4; 425 x 3 x 2 sets; 455 x 3 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 3 x 2 sets; 315 x 2 x 4 sets; 365 x 2
Lat Pulldowns - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Tricep Pressdowns - 25 x 2 sets

FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 3 sets; 365 x 6; 315 x 12; 225 x 31
Rack Lockouts (Pinky on ring) - 405 x 3 x 2 sets; 425 x 3; 435 x 3; 455 x 2.5

SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 275 x 5; 325 x 4; 385 x 3 x 2 sets; 415 x 3 x 5 sets
Hammer Lat Pulls

Phase 3, Week 4 to The Arnold!

NOTE: I skipped Phase 3/Week 3 and went straight to Week 4 because I am going to start shirting up next week to do a tune up meet for the Arnold. The plan is to do the Louisiana State Meet on January 16th and then begin a 7-week competition cycle for The Arnold!

MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5 x 2 sets; 286 x 4; 325 x 3 x 2 sets; 375 x 3 x 4 sets; 380 x 3
4-Board - 385 x 3; 407 x 3; 429 x 2.5
Triceps Pressdowns - 10 x 3 sets
Wrist Roller

WEDNESDAY
Deadlift - Off a 4" block: 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 5
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets. POR 3-board: 315 x 3 x 3 sets
Lat Pulldowns - 12 x 3 sets
Wrist Roller

FRIDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2; 405 x 2; 415 x 2; 430 x 1; 460 x 1 (miss); 405 x 2
Tricep Pressdowns
Front Delt Raises
Shrugs
Hammer Curls

SATURDAY
Squat - Bar x 10 x 2; 135 x 8 x 2 sets; 225 x 6 x 2; 315 x 5; 405 x 10

Phase 3, Week 2 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 5 sets
Floor Presses (POR) - 275 x 3; 315 x 3; 365 x 2; 315 x 5 x 3 sets
Delt Shrugs - 20 x 12 x 3 sets
Hammer Curls - 50 x 10 x 2 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 260 x 5; 300 x 5; 320 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4; 300 x 6; 260 x 8; 225 x 10
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3; 495 x 2; 585 x 1; 405 x 6
NOTES: All bench press sets done with a pause at top and bottom on each rep. All deadlift work done with no belt.

FRIDAY
Bench Press (POR) - Bar x 20 x 2; 135 x 8 x 2 sets; 225 x 5 x 2; 275 x 4; 315 x 3 x 4; 365 x 3
Rack Lockouts (POR) - 315 x 3; 405 x 3; 425 x 3; 445 x 3
Triceps Pressdowns/Front Plate Raises superset
Hammer Curls/Shrugs superset
Wrist Roller

SATURDAY
Squat - Bar x 10 x 2; 165 x 8 x 2; 231 x 6; 286 x 5; 341 x 4; 407 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 225 x 6; 275 x 6 x 5 sets