USPA TRAINING: Week 2

Squat (Heavy)

5 x 2 @ 80% (400#)

Warm-up

60k x 4

90k x 2

140k x 1

160k x 1

 

Front Squat

4 x 5

GHR

3 x 8

 

Bench (Reps)

1 x 8 @ 70% (220)

Warm-up

135 x 8

185 x 3

205 x 1

 

B. Incline 6 x 8

50 x 2 x 8

60 x 2 x 8

70 x 2 x 8

B2. F.E. Pushups 6 x 15

B3. T-Row 6 x 15 @ 135

 

C. Suspended Rev. Fly 2 x 12

C2. Hanging leg drops 2 x 10
*Death by Chest

Tempo Flys 2 x 15

Elevated Tempo Pushups w/ pulse 2 x failure

*After this finisher chest workout, I was like…

 

Bruh

 

 

Deadlift (explosion)

8 x 3 @ 60% (360)

B.Rack Pulls

315 x 8

385 x 2 x 5

C. BB Hip Press 2 x 12-15

225 x 12

315 x 15

Accessory Day

Shoulder Press 5-4-3-2-1-2-3-4-5
Weighted Pullups 5-4-3-2-1-2-3-4-5

B.DB Preacher Curl 3×12-15

B2¬†Rear Delt Swings¬†3×35

B3.DB Bench 3×8

C. Hammer Curl 3×10-12

C2. lateral Raises 3 x 12

C3. Lat Pulldown 2 x 15

C4. Triceps 2 x 20