My workout focuses on doing 4x5 for most of the year for the main compound exercises. For supporting exercises I do 4x10. I lift 3 times a week.

About 8 weeks before competition I will start doing 3x3 for the main compound exercises. I keep the supporting exercises at 4x10.

2 weeks before competition I will drop the supporting exercises completely and do 3x2 and maybe a single. I call this peak training.

After competition I take a week off and then do a bodybuilding type routine for a few weeks after that.


Bench 295
Squat 425
Deadlift 455

Total 1175

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