phase: accumulation 1
week: 1
day: 1 - bench press
ramp to 3rm:
135 x 10
185 x 5
195 x 4
205 x 3
225 x 3
235 x 3
clusters
225 x 3 x 3
density work
195 x 3 x 5/4/3/2/1 (with bands)
added up to 275 w/ bands
phase: accumulation 1
week: 1
day: 1 - bench press
ramp to 3rm:
135 x 10
185 x 5
195 x 4
205 x 3
225 x 3
235 x 3
clusters
225 x 3 x 3
density work
195 x 3 x 5/4/3/2/1 (with bands)
added up to 275 w/ bands
phase: accumulation 1
week: 1
day: 2 - snatch grip high pulls
phase: accumulation 1
week: 1
day: 3 - front squats & sumo deadlifts
phase: accumulation 1
week: 1
day: 4 - speed press & push press
speed press
135
155
175
185 x 3
145 x 6 x 3
push press
135 x 6 x 3
db lateral 20.5 x 4 x 10
swiss curl 35 x 3 x 10
kb curl 25 x 2 x 8
phase: accumulation 1
week: 1
day: 5 - snatch grip high pulls
phase: accumulation 1
week: 1
day: 6 - front squats & sumo deadlifts
box squats
135 x 10
225 x 8
315 x 5
315 x 3
335 x 3
265 x 6 x 3
sumo deadlifts
135 x 10
225 x 5
315 x 3
315 x 3
225 x 5 x 3
gassed out on the last sets