WEEK 9			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	75	x5	85	x3	95	x3	100	x3
Wide Grip Pull-up		xm		x8		x8
Db Row	65	X5	75	X2	85	X1	95	X3	95	XM
	70	X12
UH Grip Pulldowns		x8		x8		x8
Rope Seated Rows		x8		x8		x8
DAY 2
Shoulder Warm-up		x15
BB Bench Press	53	X8	68	X5	78	X2	88	X1	93	X3
	93	XMAX	70	X12
DB Incline Press	25	X8	30	X6		X6		X6
DB Close Grip Flat Press		x10		x8		xm (8-10)
Weighted Push-ups		xm		xm
DAY 3
Walking Lunges with Twist		x8
Front Squats	30	x6	40	x6
Back Squats	50	X8	60	X5	72	X2	82	X1	88	X3
Vertical Jumps									after squats	x5
Back Squats	88	X3	63	X12
Vertical Jumps	after squats	x5
DB RDL		x8		x6		x6
1-Leg Curls		x6		x6		x6		x6
DAY 4
Shoulder Warm-up		x15
Hang Clean	59	x5	73	x4	79	x4	79	x4
Split Jerk	43	x3	53	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		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