Month 3

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April 2, 2020

Month 3

Avatar
April 2, 2020

Month 3 

Here’s a secret: if your ultimate goal is competition glory, you’re wasting your time doing 1 or
2RM sets (1 or 2 Rep Maximum), especially as competition gets close. What do you ever do on
the mats just once? This may be a bit of an oversimplification, but the point still stands – you
need to be able to harness large amounts of strength in succession, not just once. Your 3
Repetition Maximum (3RM) is the best range to work in here for that.
Additionally, you’ll be adding a second lower body day: one for squatting, one for deadlifting.
You should perform the two “Lower Body Days” 72 hours apart from one another.

Month 3, Upper Body Day
Perform the A series as a circuit (Starting with A1, then A2, A3, repeat). Make sure the weight
isn’t too heavy and concentrate on the movement. If you’re familiar with the RPE scale, it should
never exceed a 5. Aim to complete all circuits in 12-15 minutes or less.
A1) Chest Support Row 4×25, Tempo 2010, No Rest
A2) Triceps Rope Pushdown 4×25, Tempo 2010, No Rest
A3) DB Skull Crushers 4×25, Tempo 2010, Rest as needed before repeating circuit.

Perform the B series in the following set/rep scheme each week:
Week 1: Work up to 3×5
Week 2: Work up to 4×4
Week 3: Work up to 5×3 (making sure the last two sets are your hardest)
B1) Bench Press, *Reference the rep scheme above*, Tempo 2010, Rest 2 mins.
Notes: Choose between a Straight Bar Bench Press, a Floor Press, or Football/Multi Grip Bar.
You may use a different variation than your Month 1 variation, but be sure you are comfortable
pushing progressively heavier weight with it each week.

Perform the C series as a circuit (C1, then C2, C1, C2, repeat…).*
C1) Close Grip Bench Press, 3×10-12, Tempo 4012. Rest 1 min before C2
Notes: Add mini bands or 15lbs chains to each side if available. Keep the weight much lighter
than your B1/Bench Press from earlier.
C2) Barbell Bent Over Rows – 3×10, Tempo 3010, Rest 2 min before repeating circuit

*Take the C series exercises listed as a guide. You may modify what’s suggested here to
address weak points you’re noticing in your lifts or your overall strength. If you feel your triceps
are weak, use more triceps variants for both exercises. If your back is weak, eliminate the Close
Grip Bench and add a second back exercise. Use your best judgment or simply follow as
written.

Month 3, Lower Body Day 1
Perform the A series as a circuit (Starting with A1, then A2, A3, repeat). Make sure the weight
isn’t too heavy and concentrate on the movement. If you’re familiar with the RPE scale, it should
never exceed a 5. Aim to complete all circuits in 12-15 minutes or less.
A1) Bulgarian Split Squat, 4×12 ea leg, Tempo 2010, No rest
A2) Choice of Squat 4×25, Tempo 2010, No rest
Notes: Choose from Goblet Squat, Single Kettlebell Front Rack Squat or Double Kettlebell Front
Rack Squat
A3) Prone Hamstring Curl or Banded Hamstring Curl, 4×25, Tempo 2010, Rest as needed
before repeating

Perform the B series in the following set/rep scheme each week:
Week 1: Work up to your top/hardest 3×5
Week 2: Work up to your top/hardest 4×4
Week 3: Work up to 5×3 (making sure the last two sets are your hardest)
B) Deadlift, *Reference the rep scheme above*, Tempo 1010, Rest 2-3 minutes between sets.

Month 3, Lower Body Day 2
Perform the A series as a circuit (Starting with A1, then A2, A3, repeat). Make sure the weight
isn’t too heavy and concentrate on the movement. If you’re familiar with the RPE scale, it should
never exceed a 5. Aim to complete all circuits in 12-15 minutes or less.
A1) Hamstring/Posterior Chain Exercise 4×25, Tempo 2010, No Rest
Choice of: Banded Good Morning, Romanian Deadlift (Barbell, DB or KB), or Kettlebell Swing
A2) Choice of Squat 4×25, Tempo 2010, No Rest
Notes: Choose from Goblet Squat, Single Kettlebell Front Rack Squat or Double Kettlebell Front
Rack Squat
A3) Hamstring Isolation, 4×25, Tempo 2010, Rest as needed before repeating
Notes: Choose from Prone Hamstring Curl Machine, Standing Hamstring Curl Machine, Sliders
on the ground, 45-Degree Back Extension

Perform the B series in the following set/rep scheme each week:
Week 1: Work up to your top/hardest 3×5
Week 2: Work up to your top/hardest 4×4
Week 3: Work up to your top/hardest 5×3 (making sure the last two sets are your hardest)
B) Squat, *Reference the rep scheme above*, Tempo 1010, Rest 2-3 minutes between sets.
Notes: Choose from: Back Squat (Straight Bar), Safety Bar Squat, Cambered Bar Squat
(Duffalo/Buffalo Bars also can be used). Use the same bar each week.
C1) Reverse Hyperextension, 3×12-15, Tempo dictated by movement, Rest 1 min before C2
Notes: Choose from Reverse Hyper, Belt Squat, or “Home Made Reverse Hyper”
C2) Choice of Posterior Developer, 3×20, Tempo 3030, Rest 1 min
Notes: Choose from 45 Degree Back Extensions, GHD Back Extensions, or any variation.

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