Meet Cycle Five

Week One
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 285
Leg Press 4x8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 12x135, 10x155,10x185,8x200, 10x235,PR Move grip in about 11/2' to emphasis
tris.
Flat Bench DB Flys-8-8-8
Incline DB Bench 8-8-8
Skull Crushers 12-10-10-10 up to 100 lbs. ?
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185,10x225,10x260,10x290,PR ***focus on depth, use light wraps, no suit
Deads- 8-8-8-8-8-Up to 300
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 15-12-12-12

Week Two
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 285
Leg Press 4x8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 12x135, 10x155,10x185,8x200, 10x240,PR Move grip in about 11/2' to emphasis
tris.
Flat Bench DB Flys-8-8-8
Incline DB Bench 8-8-8
Skull Crushers 12-10-10-10 up to 100 lbs. ?
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185,10x225,10x260,10x295,PR ***focus on depth, use light wraps, no suit
Deads- 8-8-8-8-8-Up to 300
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 15-12-12-12

Week Three
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.

Flat Bench DB flys 12-12-12

Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 285
Leg Press 4x8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 12x135, 10x155,10x185,8x205, 10x245,PR Move grip in about 11/2' to emphasis
tris.
Flat Bench DB Flys-8-8-8
Incline DB Bench 8-8-8
Skull Crushers 12-10-10-10 up to 100 lbs. ?
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185,10x225,8x275,10x300,PR ***focus on depth, use light wraps, no suit
Deads- 8-8-8-8-Up to 315
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 15-12-12-12

Week Four
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-10-10
Incline DB Flys 12-10-10 w/ 35- 45 lbs.

Lateral Raised 12-10-10.

Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Leg Press 4x8
Lat Pull Downs Front- 4x10
DB-Rows- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 12x135, 10x185,8x205, 8x225,8x245,8x280 Regular Grip
Flat Bench DB -8-8-8
Incline DB Bench 8-8-8
Dips 12-10-10-10 Weighted
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185, 8x225,8x275,8x325, 8x350 ***focus on depth, use tight wraps, no suit
Deads- 8x2258x 250,5x300,8x335
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 12-10-8

Week Five
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-10-10
Incline DB Flys 12-10-10 w/ 35- 45 lbs.
Lateral Raised 12-10-10.
Tricep Push Downs w/cable- 12-10-10-10

Day 2 Light Day

Squats- 5x8 up to 285
Leg Press 4x8
Lat Pull Downs Front- 4x10
DB-Rows- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 12x135, 10x185,8x205, 8x225,8x245,8x 290 Regular Grip
Flat Bench DB Flys-8-8-8
Incline DB Bench 8-8-8
Dips 12-10-10-10 weighted
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185, 8x225,8x275,8x335, 8x360 ***focus on depth, use tight wraps, suit
pulled waist high.
Deads- 8x225,8x 275,5x335,8x350
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 12-10-8

Week Six
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2' to emphasis tris.
Flat Bench DB flys 12-10-10
Incline DB Flys 12-10-10 w/ 35- 45 lbs.
Lateral Raised 12-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day

Squats- 5x8 up to 285

Leg Press 4x8
Lat Pull Downs Front- 4x10
DB-Rows- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 12x135, 10x185,8x205, 8x225,8x245,8x 300 New PR Regular Grip
Flat Bench DB Flys-8-8-8
Incline DB Bench 8-8-8
Dips12-10-10-10 Weighted
Tricep Push Downs w/cable- 12-12-12
Day 4 Heavy
Squats- 12x135,10x185, 8x225,8x275,8x335, 8x370 ***focus on depth, use tight wraps, suit
pulled waist high.
Deads- 8x225,8x 275,5x335,8x365
Stiff Leg Deadlifts (knees Bent) 12-10-8 Do these while standing on a 100 lb. Plate w/feet a little
closer than shoulder width. Toes pointed out wards, heels about 3-4 inches apart. Knees slightly
bent.
One arm DB Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 12-10-8

Week Seven
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Flat Bench DB flys 12-10-8
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 4x10

Day 3 Heavy Day

Bench Press- 12x135, 10x185,8x205, 8x225,8x245,8x 300 New PR Regular Grip
Incline Bench 5x205, 5x235, 5x250
Close Grips 5x 205,5x225, 5x 240,5x250
Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x275,5x325,5x355, 5x385 ***focus on depth, use tight wraps, Full
gear.
Deads- 5x225,5x 275,5x335,5x355,5x385
Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 10-8-8

Week Eight
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 5x275,5x295,5x 320 New PR Regular Grip

Incline Bench 5x205, 5x225, 5x245

Close Grips 5x 205,5x225, 5x 250,5x275
Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x275,5x325,5x365, 5x395 ***focus on depth, use tight wraps, Full
gear.
Deads- 5x225,5x 275,5x335,5x365,5x400
Rows- 12-10-8-8-Heavy, use straps if you have them!!!
Straight Bar Curls- 10-8-8

Week Nine
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 5x275,5x295,5x 325 New PR Regular Grip
Incline Bench 5x205, 5x225, 5x250

Close Grips 5x 205,5x225, 5x 250,5x280

Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x275,5x325,5x365, 5x405 ***focus on depth, use tight wraps, Full
gear.
Deads- 5x225,5x 275,5x335,5x365,5x410
Rows- 12-10-8-8-Heavy
Hammer Curls- 10-8-8

Week Ten
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 5x275,5x300,5x 330 New PR, Regular Grip
Behind Head Press- 5x95,5x115, 5x135, 5x150
Close Grips 5x 205,5x225, 5x 250,5x265
Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x275,5x325,5x365, 5x410 ***focus on depth, use tight wraps, Full
gear.
Rows- 12-10-8-8-Heavy-chest supported
Hammer Curls- 10-8-8

Week Eleven
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275,3x300,3x 320, 3x345,5x315 New PR, Regular Grip
Behind Head Press- 5x95,5x115, 5x135, 5x155
Close Grips 5x 205,5x225, 5x 250,5x270
Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x325,3x365, 3x400,3x425,5x400 ***focus on depth, use tight wraps,
Full gear.
Deads- 5x335,5x385,3x425,5x395
Rows- 12-10-8-8-Heavy-chest supported
Hammer Curls- 10-8-8

Week Twelve
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275,3x300,3x 320, 3x340,5x315 New PR, Regular Grip
Behind Head Press- 5x95,5x115, 5x135, 5x155
Close Grips 5x 205,5x225, 5x 250,5x270
Dips10-8-8 Weighted

Day 4 Heavy
Squats- 10x135,8x225, 5x325,3x365, 3x400,3x450,5x400 ***focus on depth, use tight wraps,
Full gear.
Deads- 5x335,3x400,3x435,5x400
Rows- 12-10-8-8-Heavy-chest supported
Hammer Curls- 10-8-8

Week Thirteen
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 10-10-10.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Alt. DB curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x275,3x315,5x290 New PR, Regular Grip
Behind Head Press- 5x95,5x115, 5x135, 5x145
Close Grips 5x 205,5x225,5x240, 5x 250

Day 4 Heavy
Squats- 10x135,8x225, 5x325,3x365, 3x400,3x425,3x460, 5x415 ***focus on depth, use tight
wraps, Full gear.
Deads- 5x335,3x400,3x435,5x400

Rows- 12-10-8-8-Heavy-chest supported

Hammer Curls- 10-8-8

Week Fourteen
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day

Squats- 5x8 up to 285

Lat Pull Downs Front- 4x10
Hammer curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x300,2x325, 2x350,2x375, 5x315 New PR, Regular Grip
Behind Head Press- 5x95,5x115, 5x135, 5x160
Close Grips 5x 205,5x225, 5x 250,5x260

Day 4 Heavy
Squats- 10x135,8x225, 5x325,3x375, 2x415,2x450,2x480, 5x415 ***focus on depth, use tight
wraps, Full gear.
Deads- 5x335,3x400,3x440,5x400
Rows- 12-10-8-8-Heavy-chest supported

Hammer Curls- 8-8-8

Week Fifteen
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 12-10-10-10
Day 2 Light Day
Squats- 5x8 up to 285
Lat Pull Downs Front- 4x10
Hammer curls 3x8
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 3x300,2x325, 1x350,1x375,1x400,1x???? 5x350 New PR,
Regular Grip
Up Right Rows- 5x95,5x115, 5x135, 5x150
Close Grips 5x 205,5x225, 5x 250,5x260

Day 4 Heavy
Squats- 10x135,8x225, 5x325,3x375, 2x420,1x450,1x475,1x500, 1x????, 5x415 ***focus on
depth, use tight wraps, Full gear.
Deads- 5x335,3x425,1x440,3x460,
Rows- 12-10-8-8-Heavy-chest supported
Hammer Curls- 8-8-8

Week Sixteen- Backing off, 4 weeks out

Day 1- Tuesday- light day
Squats- 5x5 up to 285
Bench Press- 5x5 up to225 , Regular Grip
Lat Pull Downs Front- 3x8
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 10-8-8
Hammer curls 3x5
Day 3 Heavy Day
Bench Press- 10x135, 8x185,5x225, 5x275,3x295,3x315, 5x 225- No Shirt, Slow strict form
Up Right Rows- 5x115, 5x135, 5x155
Close Grips 5x 205,5x225, 5x 255,
Day 4 Heavy
Squats- 10x135,8x225, 5x335,3x365, 3x400,5x315 ***focus on depth, use tight wraps, Full
gear.
Lat Pulls BTH 8-8-8 Medium wt.
Hammer Curls- 5-5-5

Week Seventeen- Backing off, 3 weeks out

Day 1- Tuesday- light day
Squats- 5x5 up to 285
Bench Press- 5x5 up to225 , Regular Grip
Lat Pull Downs Front- 3x8
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 10-8-8
Hammer curls 3x5
Day 2-Friday- Heavy Day
Squats- 10x135,8x225, 5x325,3x375, 2x400,2x425,2x460, 5x335 ***focus on depth, use tight
wraps, Full gear.
Bench Press- 10x135, 8x185,5x225, 3x300,2x325, 2x350,2x370,With shirt,5x275, No shirt
Up Right Rows- 5x115, 5x135, 5x155
Close Grips 5x 205,5x225, 5x 265,
Hammer Curls- 5-5-5

Week Eighteen- Backing off, 2 weeks out

Day 1- Tuesday- light day
Squats- 5x5 up to 285
Bench Press- 5x5 up to225 , Regular Grip
Lat Pull Downs Front- 3x8
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 10-8-8
Hammer curls 3x5
Day 2-Friday- Heavy Day
Squats- 10x135,8x225, 5x325,3x375, 2x400,1x425,1x460, 5x335 ***focus on depth, use tight
wraps, Full gear.
Bench Press- 10x135, 8x185,5x225, 3x300,2x325, 1x350,1x370,With shirt,5x275, No shirt
Up Right Rows- 5x115, 5x135, 5x145
Close Grips 5x 205,5x225, 5x 265,
Hammer Curls- 5-5-5

Week Nineteen- Meet Week 5/3/03

Day 1- Tuesday- light day
Squats- 5x5 up to 285
Bench Press- 5x5 up to225 , Regular Grip
Lateral Raised 8-8-8.
Tricep Push Downs w/cable- 10-8-8

Day 2- Meet Day

Squats- 10x135,8x225, 5x275,3x300, 1x375,1x 400,1x425,1st- 460, 2nd- 490, 3rd- ?
Squats- 10x135,8x225, 5x325,3x375, 1x415,1x440,1st-475,2nd-500, 3rd-????,
Bench Press- 10x135, 8x185,5x225, 3x300,2x325, 1x350,1st-370,2nd-400,3rd-????
Deads -5x225, 5x325,3x375, 1x400,1x450,1st-475,2nd-515, 3rd-???