WEEK 8			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	70	x5	75	x3	85	x3	95	x3
Wide Grip Pull-up		xm		x8*		x8*	*Add weight
Db Row	65	X5	75	X2	85	X1	90	X3	90	XM
UH Grip Pulldowns		x6		x6		x6
Rope Seated Rows		x6		x6		x6		x6
DAY 2
Shoulder Warm-up		x15
BB Bench Press	52	X8	66	X5	76	X2	86	X1	91	X3
	91	XM	70	X12
DB Incline Press	20	X6	30	X4	35	XM	35	XM
DB Close Grip Flat Press		x10		x8		xm (6-8)		xm (6-8)
Weighted Push-ups		xm		xm
DAY 3
Walking Lunges with Twist		x8
Front Squats	30	x6	40	x6
Back Squats	50	X8	60	X5	71	X2	80	X1	86	X3
Vertical Jumps									after squats	x5
	86	X3	60	X12
	after squats	x5
1-Leg Curls		x6		x6		x6
Glute Ham Raise		x10		x10		x10
DAY 4
Shoulder Warm-up		x15
Hang Clean	58	x5	71	x4	71	x4
Split Jerk	38	x3	47	x3	53	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		x8
DB Shrugs		x10		x10		x10
Day 5
BB Curls		x10		x8		x6		x6
Db Incline Curls		x6		x6		x6
Db Iso Hammer Curls		x8		x8		x8
Triceps Rope Pushdowns		x10		x8		x6		x6
Cable Triceps Kickbacks		x10		x10		x10
Forearms		xm		xm		xm		xm