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