https://www.youtube.com/watch?

v=gFzlEQI9eE0
https://www.youtube.com/watch?v=G8VxKDyppLc
T1 Movements Training (Training Max is an estimated daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1 movements.
Max T1 Movements should be competition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Squat 275 Exceptions: Any close variation of a competition lift. Incline Bench 235 Good T2 Options:
Bench Press 185 Examples: Front Squat, Close Grip Bench, opposite DL. BB Row 315 Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
Deadlift 295 Sling Shot Bench, High Bar, Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
OHP 125 Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…

STARTING INTENSITIES

Tier 1 Movement %
Day One 1 Bench Press 0.750
Day Two 1 High Bar Squat 0.750
Day Three 1 Sling Shot Bench 0.950
Day Four 1 Pause Deadlift 0.700
Day Five 1 Overhead Press 0.750
Day Six 1 BB Row 0.750
Tier 2
Day One 2 Incline Bench 0.550
Day One 2 BTNP 55
Day Two 2 High Bar Squat 0.550
Day Two 2 Good Morning 75
Day Three 2 Close Grip Bench 0.550
Day Three 2 Weighted Dips 25
Day Four 2 Band Deadlift (+Red) 0.250
Day Four 2 Platz Squat 0.40
Day Four 2 RDL 0.25
Day Five 2 Push Press 0.650
Day Five 2 Spoto Bench 0.45
Day Six 2 Weighted Pull Ups 10
Day Six 2 1 Arm BB Row 45
Week One Week Two Week Three
From 9/4/2016 9/11/2016 9/18/2016
To 9/10/2016 9/17/2016 9/24/2016
Week 1 Week 2 Week 3
Day One MRS Add Day One MRS Add Day One MRS Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 Bench Press 140 Max 3 8 7 8 5 Bench Press 145 Max 3 9 7 7 5 Bench Press 150 Max 3 9 8 8 5
1
1
2 Incline Bench 130 Max 3 12 11 11 5 Incline Bench 135 Max 3 9 10 12 5 Incline Bench 140 Max 3 11 9 11 5
3 BTNP 55 Max 4 17 18 17 14 5 BTNP 60 Max 4 14 12 11 9 0 BTNP 60 Max 4 14 17 17 14 5
3 1 Arm BK Press 35 Max 4 12 11 10 10 0 1 Arm BK Press 35 Max 4 10 10 10 11 0 1 Arm BK Press 35 Max 4 12 13 12 12 0
3 TRX Skull Crusher BW Max 4 12 12 12 10 0 TRX Skull Crusher BW Max 4 12 11 10 9 0 TRX Skull Crusher BW Max 4 15 15 15 13 0
3 Tricepcs Push Down Red Max 4 20 17 15 12 0 Tricepcs Push Down Orange Max 4 17 13 13 10 0 Tricepcs Push Down Orange Max 4 17 15 16 14 0
3 Side Band Raise Orange Max 4 20 20 20 20 0 Side Band Raise Orange Max 4 15 13 10 10 0 Side Band Raise Orange Max 4 17 15 15 14 0
Day Two MRS Add Day Two MRS Add Day Two MRS Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 BB Row 175 Max 3 10 10 9 5 BB Row 180 Max 3 10 10 10 5 BB Row 185 Max 3 13 11 10 5
1 (Combined w/ D3. Order SS Bench/BB Row (Combined w/ D3. Order SS Bench/BB Row
1 CGBP/Weighted Pull Ups&Dips Super Setted CGBP/Weighted Pull Ups&Dips Super Setted
2 Weighted Pull Ups 10 Max 3 10 7 6 0 Weighted Pull Ups 10 Max 3 10 9 9 0 Weighted Pull Ups 10 Max 3 7 [1] 6 6 0
3 1 Arm BB Row 45 Max 4 15 12 10 12 5 1 Arm BB Row 50 Max 4 12 10 14 15 10 1 Arm BB Row 60 Max 4 12 10 14 13 5
3 TRX Inverted Row BW Max 4 13 11 11 12 0 TRX Inverted Row BW Max 4 14 12 16 15 0 TRX Inverted Row BW Max 4 13 13 13 11 0
3 Ez Bar Curl 45 Max 4 20 15 16 17 5 Ez Bar Curl [2] 50 Max 4 12 12 11 10 5 Ez Bar Curl 55 Max 4 15 14 12 12 5
3 1 Arm Banded Curl Yellow Max 4 14 12 10 12 0 1 Arm Banded Curl Yellow Max 4 15 18 25 20 1 Arm Banded Curl Yellow Max 4 12 15 12 13 0
3 TRX Rear Delt Flye BW Max 4 15 13 12 14 0 TRX Rear Delt Flye BW Max 4 17 12 14 13 TRX Rear Delt Flye BW Max 4 12 10 13 12 0
Day Three Add Day Three Add Day Three Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 Sling Shot Bench 175 Max 3 4 5 5 0 Sling Shot Bench 175 Max 3 6 4 [3] 4* [4] 0 Sling Shot Bench 175 Max 3
1
1
2 Close Grip Bench 100 Max 3 11 10 11 5 Close Grip Bench 105 Max 3 11 11 10 5 Close Grip Bench 110 Max 3
3 Weighted Dips 25 Max 4 11 8 13 12 0 Weighted Dips 25 Max 4 13 12 11 12 5 Weighted Dips 30 Max 4
3 TRX Push Up BW Max 4 14 12 12 11 0 TRX Push Up BW Max 4 17 14 15 13 0 TRX Push Up BW Max 4
3 Ez Bar Pull Over 45 Max 4 17 14 14 15 5 Ez Bar Pull Over 50 Max 4 12 13 13 14 5 Ez Bar Pull Over 55 Max 4
3 Skull Crusher 45 Max 4 15 16 14 17 5 Skull Crusher 50 Max 4 12 12 10 8 5 Skull Crusher 55 Max 4
3 OH Triceps Ext Yellow Max 4 14 12 10 11 0 OH Triceps Ext Yellow Max 4 20* [5] 20 17 17 OH Triceps Ext Yellow Max 4
Day Four MRS Add Day Four MRS Add Day Four MRS Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 High Bar Squat 205 Max 3 6 6 7 0 High Bar Squat 205 Max 3 High Bar Squat 205 Max 3
1
1
2 High Bar Squat 150 Max 3 10 10* 10* 0 High Bar Squat 150 Max 3 High Bar Squat 150 Max 3
3 Good Morning 75 Max 4 12 10 10 15 5 Good Morning 80 Max 4 Good Morning 80 Max 4
3 TRX Pistol Squat BW Max 4 10 10 8 10 0 TRX Pistol Squat BW Max 4 TRX Pistol Squat BW Max 4
3 1 Leg KB Deadlift 26 Max 4 15 18 16 20 0 1 Leg KB Deadlift 26 Max 4 1 Leg KB Deadlift 26 Max 4
3 TRX Hip Extension BW Max 4 10 10 10 12 0 TRX Hip Extension BW Max 4 TRX Hip Extension BW Max 4
3 TRX Glute Bridge BW Max 4 30s 30s 30s 30s TRX Glute Bridge BW Max 4 TRX Glute Bridge BW Max 4
Day Five MRS Add Day Five MRS Add Day Five MRS Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 Overhead Press 95 Max 3 6 6 5 0 Overhead Press 95 Max 3 Overhead Press 95 Max 3
1
1
2 Push Press 80 Max 3 10 10 10 5 Push Press 85 Max 3 Push Press 85 Max 3
3 Spoto Bench 85 Max 4 16 16 17 * 5 Spoto Bench 90 Max 4 Spoto Bench 90 Max 4
3 Incline Bench 95 Max 4 15 12 12 14 5 Incline Bench 95 Max 4 Incline Bench 95 Max 4
3 Band Side Lateral Yellow Max 4 18 15 16 15 0 Band Side Lateral Yellow Max 4 Band Side Lateral Yellow Max 4
3 Band Front Raise Yellow Max 4 15 18 20 16 0 Band Front Raise Yellow Max 4 Band Front Raise Yellow Max 4
3 Face Pull TRX Max 4 12 14 14 13 0 Face Pull TRX Max 4 Face Pull TRX Max 4
Day Six MRS Add Day Six MRS Add Day Six MRS Add
Tier Exercise Weight Rep Set 1 2 3 4 Wk2 Exercise Weight Rep Set 1 2 3 4 Wk3 Exercise Weight Rep Set 1 2 3 4 Wk4
1 Pause Deadlift 205 3 5 2*/3/3/3/3/3 5 Pause Deadlift 210 3 5 Pause Deadlift 210 3 5
1 Deadlift 205 Max 1 6 5 Deadlift 210 Max 1 Deadlift 210 Max 1
1
2 Band Deadlift (+Red) 75 Max 3 13 12 12 11 5 Band Deadlift (+Red) 80 Max 3 Band Deadlift (+Red) 80 Max 3
2 Platz Squat 110 Max 4 20 15 18 16 10 Platz Squat 120 Max 4 Platz Squat 120 Max 4
3 RDL 75 Max 4 15 13 17 16 10 RDL 85 Max 4 RDL 85 Max 4
3 Pull Ups BW Max 4 11 8 6 6 0 Pull Ups BW Max 4 Pull Ups BW Max 4
3 TRX Row BW Max 4 15* 11 15 13 0 TRX Row BW Max 4 TRX Row BW Max 4
3 BB Curl 45 Max 4 26 17 18 19 5 BB Curl 45 Max 4 BB Curl 45 Max 4

Missed last three days due to Matt K. Visit

Hiked the mountain though…
[1] Cody Lefever:
what's rest?

[2] Cody Lefever:

Done MUCH stricter from here on leaning back on post. Comp style.

[3] Cody Lefever:

Feet slipping, must texturize rubber!!!

[4] Cody Lefever:

hit rack on 4, hand is hurt like fuck still anyways.

[5] Cody Lefever:

Actually push downs, mistake.