WEEK 5 BENCH SQUAT OLYMPIC DB ROW
MAX        
SET 1 SET 2 SET 3 SET 4 SET 5
DAY 1
Shoulder Warm-up   x15
Box Cleans (below knee) 54 x5 64 x5 70 x5
Overhead MedBall Throws   x8   x8 (Or substitute Straight Arm Pulldowns)
Db Row 65 X5 75 X3 80 X5 85 XM 65 X12
V-Grip Pulldowns   x8   x8   x8   x8
Wide Grip Seated Rows   x8   x8   x8
DAY 2
Shoulder Warm-up   x15
Hang Clean Pull (above knee) 65 x5 75 x5 85 x3 85 x3
BB Bench Press 49 X8 67 X5 77 X3 83 X5 83 XM
63 X12    
Clapping Push-ups   x5-10   x5-10   x5-10
DB Incline Press 20 X8 25 X8   X8
DB CG Flat Press   x10   xm (8-10)   xm (8-10)
DAY 3
BW Backward Walking Lunges   x8
Front Squats 25 x6 30 x6
Back Squats 47 X8 62 X5 72 X3 78 X5 78 XM
58 X12    
Db Walking Lunges   x6   x6   x6 *12%  of heavy squat weight.
Split Jumps after lunges x4 after lunges x4 after lunges x4 No weight, each leg.
DB RDL   x8   x8
Stability Ball Leg Curls   x6   x6   x6
DAY 4
Shoulder Warm-up   x15
Box Snatch High Pull 40 x5 45 x5 50 x5 Below Knee
Standing Behind Head
BB Press (as a warm-up) 33 x10 43 x8 % of bench press
Front Push Press 50 x4 60 x4   x4 *POWER! % of bench press max.
DB Seated Shoulder Press   x8   x6   x6
DB Side Raise   x8   x8
DB Bent Over Raise   x8   x8   x8
BB Shrugs   x8   x8   x8   x8
Day 5
DB Preacher Curls   x10   x8   x6   x6
DB Incline Hammer Curls   x6   x6   x6
BB Curls   x8   x8   x8
Triceps Pushdowns   x10   x8   x6   x6
Db Skull Crushers   x6   x6   x6
Overhead Triceps Ext.   x8   x8
Forearms   xm   xm   xm   xm