CYCLE 1:

WK1

Here is your training for week 2/5/2017.

Just a quick note -- since this is not a customized program, everyone's training log is loaded with
"Deadlift (conv)". But you'll notice it's just "deadlift" here in the email. If you're a conventional
deadlifter, that's no big deal. If you're a sumo deadlifter, you'll need to delete "Deadlift (conv)" from
your log and add "Deadlift (sumo)" to it. Don't forget to add appropriate modifiers too (belts, pause,
anything else). I'm NOT telling everyone in the project to pull conventional! :)

Monday
Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition

Thursday
Squat w/belt 80% of 1RM AMRAP
Competition Raw Bench80% of 1RM AMRAP

Friday
Deadlift w/belt 80% of 1RM AMRAP
Feet up Bench x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)

WK2
Here is your training for week 2/12/2017.

Monday
Squat w/belt x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Competition Raw Bench x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Military x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)

Tuesday
Deadlift w/belt x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Pin Press (mid range) x5 @7, x5 @8, x5 @9 No Drop Sets
Ab Wheel x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

Thursday
Front Squat x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
Bench (touch and go) x1 @8 then move to 87%x2x8 (-6%).
Split Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Friday
Row of your choice x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Vertical Pull of your choice x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Bus Drivers x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

WK3
Here is your training for week 2/19/2017.

Monday
Squat w/belt x1 @8, x8 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x7 @9 plus 2 down sets (load drop)
Push Press x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x8 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x6 @9 plus 2 down sets (load drop)
Lunges x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x6 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 78%x4x7 (-15%).
Wide Grip Bench x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x6 @9 plus 2 down sets (load drop)
Pin Press (chest level) x1 @8, x6 @9 plus 2 down sets (load drop)
Row of your choice x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

WK4
Here is your training for week 2/26/2017.

Monday
Squat w/belt x1 @8, x7 @9 plus 3 down sets (load drop)
Competition Raw Bench x1 @8, x6 @9 plus 3 down sets (load drop)
Push Press x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x7 @9 plus 3 down sets (load drop)
2ct Pause Bench x1 @8, x5 @9 plus 3 down sets (load drop)
Lunges x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x5 @9 plus 3 down sets (load drop)
Bench (touch and go) x1 @8, x9 @10 plus 3 down sets (load drop)
Wide Grip Bench x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x5 @9 plus 3 down sets (load drop)
Pin Press (chest level) x1 @8, x5 @9 plus 3 down sets (load drop)
Row of your choice x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)

WK5
Here is your training for week 3/5/2017.

Monday
Squat w/belt x1 @8, x8 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x7 @9 plus 2 down sets (load drop)
Push Press x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x8 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x6 @9 plus 2 down sets (load drop)
Lunges x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x6 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 80%x3x8 (-12%).
Wide Grip Bench x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x6 @9 plus 2 down sets (load drop)
Pin Press (chest level) x1 @8, x6 @9 plus 2 down sets (load drop)
Row of your choice x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

WK6
Here is your training for week 3/12/2017.

Monday
Squat w/belt x1 @8, x7 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x6 @9 plus 2 down sets (load drop)
Push Press x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x7 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x5 @9 plus 2 down sets (load drop)
Lunges x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x5 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8, x7 @10 plus 2 down sets (load drop)
Wide Grip Bench x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x5 @9 plus 2 down sets (load drop)
Pin Press (chest level) x1 @8, x5 @9 plus 2 down sets (load drop)
Row of your choice x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

WK7
Here is your training for week 3/19/2017.

Monday
Squat w/belt x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Competition Raw Bench x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Military x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)

Tuesday
Deadlift w/belt x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Pin Press (mid range) x7 @7, x7 @8, x7 @9 No Drop Sets
Ab Wheel x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

Thursday
Front Squat x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
Bench (touch and go) x1 @8 then move to 87%x2x8 (-6%).
Split Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

Friday
Row of your choice x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Vertical Pull of your choice x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
Bus Drivers x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

WK8
Here is your training for week 3/26/2017.

Monday
Squat w/belt x1 @8, x5 @9 plus 3 down sets (load drop)
Competition Raw Bench x1 @8, x5 @9 plus 3 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)
Tuesday
Deadlift w/belt x1 @8, x5 @9 plus 3 down sets (load drop)
Pin Press (chest level) x1 @8, x5 @9 plus 3 down sets (load drop)
Squat x6 @6, x6 @7, x6 @8 plus 4 down sets (repeat)

Thursday
Pin Squat x1 @8, x5 @9 plus 3 down sets (load drop)
Bench (touch and go) x1 @8 then move to 76%x5x8 (-17%).
Feet up Bench x6 @6, x6 @7, x6 @8 plus 4 down sets (repeat)

Friday
2" Deficit Deadlift x1 @8, x5 @9 plus 3 down sets (load drop)
2ct Pause Bench x1 @8, x5 @9 plus 3 down sets (load drop)
Snatch Grip SLDL x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)

WK9
Here is your training for week 4/2/2017.

Monday
Squat w/belt x1 @8, x4 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Military x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x4 @9 plus 2 down sets (load drop)
Pin Press (chest level) x1 @8, x6 @9 plus 2 down sets (load drop)
Squat x5 @6, x5 @7, x5 @8 plus 3 down sets (repeat)

Thursday
Pin Squat x1 @8, x6 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8, x10 @10 plus 2 down sets (load drop)
Feet up Bench x5 @6, x5 @7, x5 @8 plus 3 down sets (repeat)

Friday
2" Deficit Deadlift x1 @8, x6 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x6 @9 plus 2 down sets (load drop)
Snatch Grip SLDL x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

WK10
Here is your training for week 4/9/2017.
Monday
Squat w/belt x1 @8, x5 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x5 @9 plus 2 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x5 @9 plus 2 down sets (load drop)
Pin Press (chest level) x1 @8, x5 @9 plus 2 down sets (load drop)
Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Thursday
Pin Squat x1 @8, x5 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 80%x3x8 (-12%).
Feet up Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Friday
2" Deficit Deadlift x1 @8, x5 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x5 @9 plus 2 down sets (load drop)
Snatch Grip SLDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

WK11
Here is your training for week 4/16/2017.

4-5 Days Out

Squat w/belt x1 @ Opener
Competition Raw Bench x1 @ Opener
Deadlift w/belt x1 @ Opener

2-3 Days Out

Squat w/belt Go through your warm-ups
Competition Raw Bench Go through your warm-ups
Deadlift w/belt Go through your warm-ups

Competition Day
Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition
CYCLE 2:
Week 1
Monday
Squat w/belt x1 @8, x4 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x4 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Split Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x4 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 74%x5x9 (-19%).
Wide Grip Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x4 @9 plus 2 down sets (load drop)
Pin Press (mid range) x1 @8, x4 @9 plus 2 down sets (load drop)
RDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Week2
Monday
Squat w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Split Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x3 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 74%x5x9 (-19%).
Wide Grip Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x3 @9 plus 2 down sets (load drop)
Pin Press (mid range) x1 @8, x3 @9 plus 2 down sets (load drop)
RDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Week 3:
Monday
Squat w/belt x1 @8, x2 @9 plus 3 down sets (load drop)
Competition Raw Bench x1 @8, x2 @9 plus 3 down sets (load drop)
Military x9 @6, x9 @7, x9 @8 plus 4 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x2 @9 plus 3 down sets (load drop)
2ct Pause Bench x1 @8, x4 @9 plus 3 down sets (load drop)
Split Squat x5 @6, x5 @7, x5 @8 plus 4 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x4 @9 plus 3 down sets (load drop)
Bench (touch and go) x1 @8, x11 @10 plus 1 down set (load drop)
Wide Grip Bench x5 @6, x5 @7, x5 @8 plus 4 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x4 @9 plus 3 down sets (load drop)
Pin Press (mid range) x1 @8, x4 @9 plus 3 down sets (load drop)
RDL x9 @6, x9 @7, x9 @8 plus 4 down sets (repeat)

Week 4:
Monday
Squat w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Split Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x3 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 76%x5x8 (-17%).
Wide Grip Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
Friday
2ct Pause Deadlift x1 @8, x3 @9 plus 2 down sets (load drop)
Pin Press (mid range) x1 @8, x3 @9 plus 2 down sets (load drop)
RDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Week 5:

Monday
Squat w/belt x1 @8, x2 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x2 @9 plus 2 down sets (load drop)
Military x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x2 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Split Squat x5 @6, x5 @7, x5 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x4 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8, x10 @10 plus 2 down sets (load drop)
Wide Grip Bench x5 @6, x5 @7, x5 @8 plus 3 down sets (repeat)

Friday
2ct Pause Deadlift x1 @8, x4 @9 plus 2 down sets (load drop)
Pin Press (mid range) x1 @8, x4 @9 plus 2 down sets (load drop)
RDL x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

Week 6:
Monday
Squat w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
Competition Raw Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Military x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Tuesday
Deadlift w/belt x1 @8, x3 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Split Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

Thursday
2ct Pause Squat x1 @8, x3 @9 plus 2 down sets (load drop)
Bench (touch and go) x1 @8 then move to 80%x3x8 (-12%).
Wide Grip Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
Friday
2ct Pause Deadlift x1 @8, x3 @9 plus 2 down sets (load drop)
Pin Press (mid range) x1 @8, x3 @9 plus 2 down sets (load drop)
RDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

Week 7
4-5 Days Out
Squat w/belt x1 @ Opener
Competition Raw Bench x1 @ Opener
Deadlift w/belt x1 @ Opener

2-3 Days Out

Squat w/belt Go through your warm-ups
Competition Raw Bench Go through your warm-ups
Deadlift w/belt Go through your warm-ups

Competition Day
Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition