WEEK 7 BENCH SQUAT OLYMPIC DB ROW
MAX        
SET 1 SET 2 SET 3 SET 4 SET 5
DAY 1
Shoulder Warm-up   x15
Clean Pulls from floor 65 x5 70 x5 80 x3 90 x3 % of clean max
Wide Grip Pull-up   xm   x8*   x8* *Add weight
Db Row 65 X5 75 X3 85 X5 90 XM 65 X12
UH Grip Pulldowns   x8   x8   x8 x8
Rope Seated Rows   x8   x8   x8   x8
DAY 2
Shoulder Warm-up   x15
BB Bench Press 51 X8 71 X5 81 X3 87 X5 87 XM
65 X12
DB Incline Press 20 X6 30 X4 35 XM 35 XM
DB Close Grip Flat Press   x10   x8   xm (8-10)
Weighted Push-ups   xm   xm *Have a partner put a 45 or so plate on your shoulders.
DAY 3
Walking Lunges with reach   x8
Front Squats 30 x6 35 x6
Back Squats 49 X8 66 X5 76 X3 82 X3 82 XM
Vertical Jumps after squats x5 after squats x5
60 X12
Walking Lunges   x8   x8 *12%  of heavy squat weight.
1-Leg Curl   x8   x8   x8
Glute Ham Raise   x6   x6   x6   x6
DAY 4
Shoulder Warm-up   x15
Hang Clean 57 x5 69 x4 75 x4 75 x4
Box Snatch High Pull 50 x3 60 x3 Below Knee
Split Jerk 40 x3 50 x3   x3 SPEED % of bench press max
DB Seated Shoulder Press   x8   x8 x8
DB 3-way Raises (rear, side, front)   x10   x10  
BB Shrugs   x8   x8   x8
DB Shrugs   x10   x10   x10
Day 5
DB Preacher Curls   x10   x8   x6   x6
DB Incline Hammer Curls   x6   x6   x6
BB Curls   x8   x8   x8
Triceps Rope Pushdowns   x10   x8   x6   x6
Cable Triceps Kickbacks   x10   x10   x10
Forearms   xm   xm   xm   xm