Tweet
5 week Comp cycle
Week 1
Monday
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1
Flies
5x10
Squat
50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2
Good mornings
5x5
Wednesday
Deadlift
50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1
Flies
5x10
Deadlift off pins
50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3
Lunges
5x5
Friday
Bench
50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1
Flies
5x10
Squat
50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4
Good mornings
5x5
Week 2
Monday
Squat
50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3
Bench
50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3
Flies
5x10
Wednesday (Skills Evaluation)
Squat
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1
Bench
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1
Deadlift
50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1
Friday
Squat
50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4
Bench
55% 3x1, 65% 3x2, 75% 3x4
Flies
5x10
Good mornings
5x5
Week 3
Monday
Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5
Wednesday
Deadlift to knees
55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench
55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies
5x10
Deadlift off pins
60% 3x2, 70% 2x1, 80% 2x4
Lunges
5x5
Friday
Bench
55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies
5x10
Squat
55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings
5x5
Week 4
Monday
Squat
55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench
55% 2x2, 65% 2x2, 80% 3x4
Flies
5x10
Good mornings
5x5
Wednesday
Bench
55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift
50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies
5x10
Lunges
5x5
Friday
Squat
55% 2x3, 65% 2x1, 80% 2x2
Bench
55% 3x1, 65% 1x1, 70% 2x1
Flies
5x10
Good mornings
5x5
Week 5
Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday – Meet!
Week 1
Monday
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1
Flies
5x10
Squat
50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2
Good mornings
5x5
Wednesday
Deadlift
50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2
Bench
55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1
Flies
5x10
Deadlift off pins
50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3
Lunges
5x5
Friday
Bench
50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1
Flies
5x10
Squat
50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4
Good mornings
5x5
Week 2
Monday
Squat
50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3
Bench
50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3
Flies
5x10
Wednesday (Skills Evaluation)
Squat
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1
Bench
50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1
Deadlift
50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1
Friday
Squat
50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4
Bench
55% 3x1, 65% 3x2, 75% 3x4
Flies
5x10
Good mornings
5x5
Week 3
Monday
Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5
Wednesday
Deadlift to knees
55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench
55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies
5x10
Deadlift off pins
60% 3x2, 70% 2x1, 80% 2x4
Lunges
5x5
Friday
Bench
55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies
5x10
Squat
55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings
5x5
Week 4
Monday
Squat
55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench
55% 2x2, 65% 2x2, 80% 3x4
Flies
5x10
Good mornings
5x5
Wednesday
Bench
55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift
50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies
5x10
Lunges
5x5
Friday
Squat
55% 2x3, 65% 2x1, 80% 2x2
Bench
55% 3x1, 65% 1x1, 70% 2x1
Flies
5x10
Good mornings
5x5
Week 5
Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday – Meet!
Comment