cable crimping tournament training plan

run 3-5 times a week @ zone 2/easy not including programed days, any days you chose to rest should be active recover and no more then 2 times a week. deload every 3 weeks for 2-4 days @ <60% intensity. after week 9 add 5-15 lbs to bench and overhead press or just test your 1 rm and use that. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Tempo OHP

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Plank

bench day block 1.1

Deadlift (Barbell)

Squat (Paused)

Leg Extension

Side Bend

Cable Crunch

deadlift day block 1.1

Overhead Press (Barbell)

Spoto Press

Lateral Raise (Dumbbell)

overhead press day block 1.1

Pull-Up (Bodyweight)

Squat (Low Bar)

Romanian Deadlift (Barbell)

back and legs

Ruck

ruck / long / speed

bench day block 1.2

Leg Curl

squat day block 1.1

overhead press day block 1.2

Pull-Up (Weighted)

Zercher Squat (Barbell)

bench day block 1.3

deadlift day block 1.2

overhead press day block 1.3

Tempo Run

bench day block 2.1

squat day block 1.2

overhead press day block 2.1

bench day block 2.2

deadlift day block 1.3

overhead press day block 2.2

bench day block 2.3

squat day block 1.3

overhead press day block 2.3

bench day block 3.1

deadlift day block 2.1

overhead press day block 3.1

bench day block 3.2

squat day block 2.1

overhead press day block 3.2

bench day block 3.3

deadlift day block 2.2

overhead press day block 3.3

bench day block 4.1

squat day block 2.2

overhead press day block 4.1

bench day block 4.2

deadlift day block 2.3

overhead press day block 4.2

bench day block 4.3

squat day block 2.3

overhead press day block 4.3

bench day block 5.1

deadlift day block 3.1

overhead press day block 5.1

bench day block 5.2

squat day block 3.1

overhead press day block 5.2

bench day block 5.3

deadlift day block 3.2

overhead press day block 5.3

bench day block 6.1

squat day block 3.2

overhead press day block 6.1

bench day block 6.2

deadlift day block 3.3

overhead press day block 6.2

block 1

block 2

block 3

block 4

block 5

block 6

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