Monday - Dynamic Bench

Dynamic Bench
Secondary Bench Assist
Lats 2
Shoulders or Triceps
Abs

Tuesday - Lower Max

Max Effort Lower
Deadlift or Squat Assist
Raw Squat Assist
Abs

Thursday - Upper Max

Max Effort Bench
Secondary Bench Assist
Lats 2
Shoulders/Triceps
Abs

Friday - Dynamic Lower

Squat Supplemental
Deadlift Supplemental
Deadlift Assist
Biceps/Abs
Week Main Squat Secondary Squat Dynamic Squat
1 Front Squat Lunges Squat +90pp (60%)
2 Competition Squat Pistol Squat Squat +90pp (65%)
3 7 ct. Pause Squat Lunges Squat +90pp (70%)
4 Competition Squat Pistol Squat Off
Week Main DL Secondary DL Dynamic DL
1 Sumo Deadlift Susp. GM Sumo Deadlift + Bands
2 Susp. GM GHR Sumo Deadlift + Bands
3 Susp. GM Susp. GM Sumo Deadlift + Bands
4 Sumo Deadlift GHR Off
Week Main Bench Secondary Bench Secondary Bench 2 Dynamic Bench
1 Pause Bench - 5 ct Close Grip Incline Military Press Bench + 90mm (55%)
2 Competition Bench Pause Bench - 5 ct Incline Press Bench + 90mm (55%)
3 Pin Press 1-2" Close Grip Incline Military Press Bench + 90mm (55%)
4 Close Grip BN + 30ccCompetition Bench Incline Press Repetition Effort
Ben Rudman
Westside Template

Template
ME or DE Exercise Assist Exercise 1 Assist Exercise 2
DE Upper 3/12/2012 Bench + 90mm (55%) Close Grip Incline Lats 1
DE Upper 3/19/2012 Bench + 90mm (55%) Pause Bench - 5 ct Lats 1
DE Upper 3/26/2012 Bench + 90mm (55%) Close Grip Incline Lats 1
DE Upper 4/2/2012 Off Competition Bench Lats 1
ME Lower 3/13/2012 Front Squat Sumo Deadlift Lunges
ME Lower 3/20/2012 Competition Squat Susp. GM Pistol Squat
ME Lower 3/27/2012 7 ct. Pause Squat Susp. GM Lunges
ME Lower 4/3/2012 Competition Squat Sumo Deadlift Pistol Squat
ME Upper 3/15/12 Pause Bench - 5 ct Military Press Lats 2
ME Upper 3/22/12 Competition Bench Incline Press Lats 3
ME Upper 3/29/12 Pin Press 1-2" Military Press Lats 4
ME Upper 4/5/12 Close Grip BN + 30cc Incline Press Lats 5
DE Lower 3/16/12 Squat +90pp (60%) Sumo Deadlift + Bands Susp. GM
DE Lower 3/23/12 Squat +90pp (65%) Sumo Deadlift + Bands GHR
DE Lower 3/30/12 Squat +90pp (70%) Sumo Deadlift + Bands Susp. GM
DE Lower 4/6/12 Off Off GHR

Protocols
ME or DE Exercise Assist Exercise 1 Assist Exercise 2
DE Upper 3/12/2012 10x3@55% x5@9 x6@9
DE Upper 3/19/2012 10x3@55% x5@9 x12@9
DE Upper 3/26/2012 10x3@55% x4@10 x6@9
DE Upper 4/2/2012 None x3@9 x8@9
ME Lower 3/13/2012 x1@10 x3@8 x10@9
ME Lower 3/20/2012 x1@10 x4@10 x10@9
ME Lower 3/27/2012 x1@10 x5@10 x10@9
ME Lower 4/3/2012 x1@10 x1@10 x5@10
ME Upper 3/15/12 x1@10 x3@9 x12@9
ME Upper 3/22/12 x1@10 x3@8 x8@9
ME Upper 3/29/12 x1@10 x5@9 x5@10
ME Upper 4/5/12 x1@10 x4@9 x5@10
DE Lower 3/16/12 12x@60% 8-10 Singles @ 65% x5@10
DE Lower 3/23/12 12x@65% 6-8 Singles @ 75% x5@10
DE Lower 3/30/12 12x@70% 4-6 Singles @ 85% x5@9
DE Lower 4/6/12 None None x10@9

Main Exercise Assist Exercise 1 Assist Exercise 2

x1@10 x5@10 x5@10
x4@9 x6@9
x4@10 x5@9
x3@8 x8@9
x3@9 x10@9
x6@9 x12@9
x5@9
 Assist Exercise 3
Shoulders
Shoulders
Shoulders
Shoulders
Abs
Abs
Abs
Abs
Triceps
Triceps
Triceps
Triceps
Abs
Abs
Abs
Abs

Assist Exercise 3
x12@9
x12@9
x10@9
x10@9
x10@9
x6@9
x6@9
x12@9
x6@9
x6@9
x8@9
x5@9
x6@9
x5@10
x5@9
x6@9

Assist Exercise 3
x5@10
x6@9
x5@9
x8@9
x10@9
x12@9