Week 10 - 85% & Concentric

Day 1 - Bend
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Deadlift - 3 x 3 (Build up to 85% of 1RM)

2. Concentric Deadlift - 2 x 3 [X|X|X] (Drop to 45% of 1RM)

3. Deadlift off 12” Blocks - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Bent Over Row - 4 x 8

2. Pull Up - 4 x 8

3. High Cable Row - 4 x 8

Trunk
1. Weighted Hyperextensions - 3 x 20
Week 10 - 85% & Concentric
Day 2 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Bench Press - 3 x 3 (Build up to 85% of 1RM)

2. Concentric Bench Press - 2 x 3 [X|X|X] (Drop to 45% of 1RM)

3. Board Press or Bench Press off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Incline DB Press - 4 x 8

2. Alternating DB Bench - 4 x 8 each arm

3. Weighted Dips - 4 x 8

Trunk
1. Knees to Bows - 3 x 20
Week 10 - 85% & Concentric
Day 3 - Squat
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Squat - 3 x 3 (Build up to 85% of 1RM)

2. Concentric Squat - 2 x 3 [X|X|X] (Drop to 45% of 1RM)

3. Squat off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Elevated Reverse Lunge - 4 x 8 each leg

2. KB Swing - 4 x 8

3. Swiss Ball Leg Curl - 4 x 8

Trunk
1. Cable Wood Chop - 3 x 10 each side
Week 10 - 85% & Concentric
Day 4 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Overhead Press - 3 x 3 (Build up to 85% of 1RM)

2. Concentric Overhead Press - 2 x 3 [X|X|X] (Drop to 45% of 1RM)

3. Overhead Press off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Neutral Grip DB Overhead Press - 4 x 8

2. DB 6 Way - 4 x 8 each

3. Scarecrows - 4 x 8

Trunk
1. Ab Wheel Rollout - 3 x 20