Week#
Sunday (BP1)
Wednesday(BP2)
1 Bench Press:
135*8  185*8 225*5 265*5 265*5 265*5

DB Press (flat):
60*8 80*8 90*5

Seated BB Press:
95*8 135*8 165*7 

Close Grip Bench: 
185*8 195*8 195*6

Tri Extensions:
65*10 85*10 85*10

2 Bench Press:
135*8 135*8 185*8 225*8 275*5 305*4 305*5 305*3 (different grips on last 3 sets)

Seated BB Press:
95*8 135*8 175*8 

DB Press (flat):
70*8 85*8 100*6

Dips 45*11 45*8 45*6

Tri Extensions:
70*8 90*8 105*7 115*6

3 Close Grips:
135*8 185*8 205*5 225*5 245*5 265*5 

Seated DB Press:
50*8 50*8 50*8

Incline Front DB Raise:
20*8 20*8 20*8 

Palms facing DB Ext:
35*8 35*8 35*8
 
 

Bench Press:
135*8 135*8 185*8 225*8 275*5 305*3 315*3 325*3 

DB Press (flat):
80*8 100*8 110*5

Seated BB Press:
95*8 135*8 175*5 

Bench Machine:
3 set of 8

Tri Extensions:
75*8 85*8 105*5 105*7

4 Bench Press:
135*8 135*8 185*8 225*8 280*5 330*3 340*3 340*3 (last 2 sets with bench shirt)

Seated BB Press:
115*8 135*8 185*5

DB Press (flat):
80*8 100*8 110*6

Incline Close Grip:
185*5 205*4 205*3

Paul Dicks' Press:
65*8 85*8 105*6 105*6
 

5 Close Grips:
135*8 185*8 205*3 225*3 245*3 275*3 295*3 315*3

Seated DB Press:
50*8 55*8 60*8

Incline Front DB Raise:
20*8 20*8 20*8 

Palms facing DB Ext:
35*8 40*8 40*8

BB Row:
135*8 185*8 225*6

Incline Trunk Curl:
15 10 8

Bench Press:
135*8 185*3 225*3 275*3 325*1

Seated DB Press:
50*8 50*8

DB Front Raise:
20*10 20*10

Paul Dicks' Press:
65*8 85*8 105*8

Reverse Hyper:
50*10 60*10 70*10

5 Raw Meet: BP 314 340 350
6 (note: raw meet was yesterday)
Bench:
10 sets of 3 @ 195

Paul Dicks Press:
65*8 85*8 95*8

Tri ext to neck:
75*8 95*8 105*8 105*8

DB Press: 50*8 60*8 60*8

Plate Raise:
45*10 

Board Press:
3 boards narrow grip 345

BB Ext on floor(paused)
65*8 85*8 

DB ext on floor: (palms in)
30*10 30*10 

7 Bench:
10 sets of 3 @ 205 

Paul Dicks Press:
65*8 85*8 95*8 105*8

Tri ext to neck:
75*8 95*8 105*8 105*8

DB Press: 50*8 60*8 70*8

Plate Raise:
45*10 55*10 55*10

Reverse Hyper:
40*20 60*20

AM 

Board Press:
3 boards narrow grip 375
3 boards wide grip 395
2 boards narrow grip 355
2boards wide grip 375

BB Ext on floor(paused)
65*8 85*8 105*8 115*8

DB ext on floor: (palms in)
30*10 30*10 35*7

DB Laterals:
25*10 30*10 30*10
 
 

PM

Chins:
8 8 8

Laterals:
5*10 30*10 30*10

Incline Curls:
35*8 40*8 40*8

Reverse Hyper:
50*20 50*20

Abs

8 Bench:
10 sets of 3 @ 215 

Paul Dicks Press:
65*8 85*8 105*8 110*8

Tri ext to neck:
75*8 95*8 115*8 115*8

DB Press: 60*8 70*8 70*8

Plate Raise:
55*10 55*10 55*10

Reverse Hyper:
50*20 60*20

 AM 

Board Press:
3 boards narrow grip 385
3 boards wide grip 400
2 boards narrow grip 360
2boards wide grip 380

BB Ext on floor(paused)
65*8 85*8 105*8 125*8

DB ext on floor: (palms in)
30*8 35*8 35*8

Weighted Situps:
25*10 - 3 sets front
25*10 - 1 set side

PM

Chins:
8 8 8

Incline Curls:
40*8 40*8 40*8

Leg Raises:
15 15 15

Reverse Hyper:
60*2060*20
 

9 Bench:
10 sets of 3 @ 215 

Paul Dicks Press:
65*8 85*8 105*8 120*8

Tri ext to neck:
75*8 95*8 115*8 125*8

DB Press: 60*8 70*8 80*8

Plate Raise:
55*8 65*8

Board Press:
3 boards narrow grip 385
3 boards wide grip 395 

BB Ext on floor(paused)
75*8 95*8

Dips:
8 8

10
Meet
BP 370 390 400
 
 
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