The notation employed in the program is weight x reps x sets, with X being the weight chosen by the lifter. Suggested warm-up weights are given assuming approximate maximums of a 270kg squat, a 180kg bench and a 270kg deadlift.
You will increase the intensity for your worksets throughout the cycle.
Preparation Period (8-10 weeks)
Monday decline bench press (wide grip)
60kg x3x3, 100kg x2, 130kg x1, X x3x5 or X x2x5
squat (belt only)
60kg x3x3, 120kg x3, 150kg x1, X x3x5
Wednesday deadlift (with stop)
60kg x3x3, 120kg x2, 180kg x1, X x3x5
decline bench press (with pause on every rep)
60kg x3x3, 100kg x2, a) X x3x5 or b) X x3x6
row (keep the body still, use only arms)
50kg x5, X x5x5
Friday squat (with suit and wraps)
60kg x3x3, 120kg x3x2, (suit on) X x3x5
stiff-legged deadlift (slow)
60kg x5, 100kg x3, X x5x5
Saturday bench press
60kg 3x3, 100kg 2 and a choice of either
A) X 5x3 or B) X 5x2
Competition Preparation Period (4-6 weeks)
Monday decline bench press (with stop on every rep)
60kg x3x3, 100kg x2, a) X x3x5 or b) X x2x5
squat (with suit and wraps)
60kg x3x3, 120kg x3x2, (suit on) X x3x5
Wednesday deadlift (every two weeks)
60kg x3x3, 120kg x2, 180kg x1
a) X x1, X+20kg x1, max x1, max-30kg x3 or b) X 5x3
stiff-legged deadlift (slow)
60kg x3x3, 100kg x3, 130kg x2, X x3x5
decline bench press (wide grip)
60kg x3x3, 100kg x2, 130kg x1,
a) X x1, max x1, max-15kg x3 or b) X x3x5 or c) X x2x5
Friday squat (with suit and wraps)
60kg 3x3, 120kg x2, 200kg x2, X x1, X+30kg x1, max x1,
max+30kg x1 (shallow), max-30kg x3
row (keep the body still, use only arms)
50kg x5, X x5x5
Saturday bench press (strict competition style)
60kg 3x3, 100kg x2, 130kg x1,
a) X x1, max x1, max-15kg x2x4 or b) X x2x5
Source
