[AnimalMass]

For those of you guys who want to know how I train personally....

This is what I do when I'm less than 12 weeks out from a meet...

BTW, these are loading week - every 3rd week is a deload where volume is cut significantly - no full gear squatting or pulling is done on unloading weeks.

ME Squat Day:
1) Full Gear Squats (one week straight weight to heavy single or 1rm, next week usually done with bands for a 1-3 rep max)
2) Full Gear Deadlifts (one week up to heavy single or 1rm, next week 8 sets of singles at approx. 60-75% for speed)
3) Glute Ham Raises supersetted with banded hip abductions
4) Reverse Hypers, Hyperextensions or Pullthroughs
5) Abs/Obs
6) Calves

Raw/Speed Bench Day:
1) Speed Bench for 9 sets of 3 with or without bands, working up fairly often
-or-
1) Raw Bench to a max or 315 for reps.
2) Low Board Press (1-3rm)
3) Standing Military Press (5rm)
4) Dumbell Bench Presses (2-3x10)
5) Lat Pulldowns (5-8 sets of 10)
6) Biceps/Triceps (low volume)

Raw Squat Day:
1) Deep Pause Squats (1-5rm)
2) Rack Pulls or GMs (1-3rm)
3) Glute Ham Raises supersetted with banded hip abductions
4) Reverse Hypers, Hyperextensions or Pullthroughs
5) Abs/Obs
6) Calves

Max Effort Bench Day:
1) Raw High Board (1-3rm)
2) Shirt work (1-3rm)
3) Rack Lockouts (1-3rm)
4) Incline Bench or Close Grip (2x10)
5) Barbell Rows 5x5
6) Rear & Medial Delt work (Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total)
7)Biceps/Triceps (Low Volume)