Monday Warm-up Wk 7  weight  reps Week 8 %  weight  reps   Thursday Warm-up Wk 7  weight  reps Week8 %  weight  reps
Bench Press 85%             - x4 Bench Press 85%           - x3   Incline Bench Press 85%             - x4 Incline Bench Press 85%              - x3
  88%             - x4   88%           - x2     88%             - x4   88%              - x2
  91%             - x4   91%           - x1     91%             - x4   91%              - x1
  91%             - x4   94%           - x1     91%             - x4   94%              - x1
  91%             - x4   97%           - x1     91%             - x4   97%              - x1
          94%           - x2             94%              - x2
Incline Bench Press 76%             - x4 Bench Negatives 100%           - x4   Bench Press 64%             - x6 Bench Press 76%              - x3
  79%             - x4   106% #REF! x4     67%             - x6   79%              - x2
  82%             - x4   112%           - x4     73%             - x6   82%              - x1
  82%             - x4                     85%              - x1
DB Bench     x4 DB Bench     x4   DB Incline Press     x4        
      x4       x4         x4        
      x4       x4         x4        
Pull-Ups     x8 Pull-Ups     x6   Lat Pull-Down     x6 Lat Pull-Down     x6
      x8       x6         x6       x6
      x8       x6         x6       x6
DB Row     x8 DB Row     x6   Seated Row     x6 Seated Row     x6
      x8       x6         x6       x6
      x8       x6         x6       x6
Triceps Extension     x8 Z Bar Curl     x6   Hammer Curl     x6 Straight Bar Curl     x6
      x8       x6         x6       x6
      x8       x6         x6       x6
Straight Bar Curl     x8 Tricep Pushdown     x6   Close Grip Bench Press     x6 Close Grip Bench Press     x6
      x8       x6         x6       x6
      x8       x6         x6       x6
Neck 2 x 12     Neck 2 x 12                      
Ab Work       Ab Work                        
Full Body Stretch       Full Body Stretch         Neck      2x12 Neck      2 x 12
                  Ab Work       Ab Work      
                  Full Body Stretch       Full Body Stretch      
                       
                       
                       
                               
Tuesday  Warm-Up Wk 3  weight  reps Week %  weight  reps   Friday Warm-Up Wk 7  weight  reps Week 8 %  weight  reps
Squat 85%             - x4 Squat 85%           - x3   Power Clean  82%             - x3 Power Clean  85%              - x4
  88%             - x4   88%           - x2     85%             - x3   88%              - x3
  91%             - x4   91%           - x1     88%             - x3   91%              - x2
  91%             - x4   94%           - x1     91%             - x3   94%              - x1
  91%             - x4   97%           - x1                  
Power Clean 70%             - x3   94%           - x2   Push Press 76%             - x3 Push Press 79%              - x3
  73%             - x3 Power Clean 73%           - x2     79%             - x2   82%              - x2
  76%             - x3   76%           - x2     82%             - x2   85%              - x2
          79%           - x2   Hang Cleans 85%             - x3 Hang Cleans     x3
High Pulls (To Chin)     x8             88%             - x3       x3
      x8 High Pulls (To Chin) 97%           - x1     91%             - x3       x3
      x8   100%           - x1   Lunges     x6 Front Squats 85%              - x4
      x8   103% #REF! x1         x6   88%              - x3
Stiff Legged Dead Lift     x6                 x6   91%              - x2
      x6 Stiff Legged Dead Lift     x6         x6   94%              - x1
      x6       x6   Leg Curls     x8 Leg Curls     x6
      x6       x6         x8       x6
Lunges     x6 Leg Curls     x6         x8       x6
      x6       x6   Lat Pulls     x8       x6
      x6       x6         x8        
Leg Curls     x6 Push Press     x4         x8        
      x6       x4   Back Extensions     x3 Back Extensions     x8
      x6       x4         x3       x8
DB Push Press     x8                 x3       x8
      x8           Front Squats 82%             - x4       x8
      x8             85%             - x4        
Triceps Extension     x6             88%             - x4        
      x6             91%             - x4 Ab Work crunches   3x20
      x6           Ab Work regular   3 x 20   normal   3x20
Ab Work regular   3 x 20 Ab Work regular   3 x 20     crunch   3 x 20    partner   3x20
  crunch   3 x 20    crunch   3 x 20      partner   3 x 20 Full Body Stretch       
  partner   3 x 20   partner   3 x 20                  
Full Body Stretch       Full Body Stretch         Full Body Stretch