Weeks 1-3: 3*6
Weeks 4-6: 3*5
Weeks 7-9: 3*3
Weeks 10-11: combine sets of 3 and two reps
Week 12: meet day; open with a bench that you have done for at least four reps
Monday
Bench Press 3*5/405-420
Behind-the-Neck Press 3*5/260-300
Lying Tricep Extension to the nose 2*6/340-350
Standing Barbell Curls 3*6/160-195
Lat Pulldowns 3-4*10/240
Thursday
Bench Press follow 12-week cycle
Behind-the-Neck Press 3*6/225
Lying Tricep Extension to the nose 2*6/340-350
Standing Barbell Curls 3*6/160-195
Lat Pulldowns 3-4*10/240
Saturday
Squats your choice of sets and reps
Deadlifts your choice of sets and reps
Behind-the-neck Press 2*3/335-365
On Thursday, do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps. Rest for 5-6 minutes between bench press sets and 2 to 3 minutes between assistance work sets. Perform the last heavy workout ten days before the scheduled meet. Peak for only one or two competitions a year.
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