UFS - Week 1

Weekend 7/7-7/8

OFF!

Friday 7/6

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5

A) BB Bench Press
175 x 5
175 x 5
175 x 5
175 x 5
175, 155 x 3, 2

B) Incline DB Bench Press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

C1) Cable Fly
80 x 5
95 x 5
95 x 5
95 x 5
95 x 5

C2) Dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

D) Skull Crusher
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

E) Cable Press-Down
#5 x 5
#5 x 5
#6 x 5
#6 x 5
#6 x 5

Thursday 7/5

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
45 x 5
55 x 5
55 x 5
55 x 5

A) Squat
185 x 10
185 x 10
175 x 10
175, 155 x 7, 3

B) Step-up
25 x 10
25 x 10
25 x 10
25 x 10

C) Romanian DL
135 x 10
135 x 10
135 x 10
135 x 10

D) Calf Raise (leg press)
250 x 15
340 x 12
340 x 12
340 x 12

Wednesday 7/4

OFF! Saw Transformers with the family.

Tuesday 7/3

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5

A) Deadlift
185 x 15
185, 165 x 4, 11
165 x 15

B) Pull down
#8 x 15
#9 x 15
#9, #8, #7 x 4, 5, 6

C) Cable Row
#7 x 15
#7 x 15
#6 x 15

D) Preacher curl
55 x 15
55, 45 x 7, 8
45 x 15

E) Alt. DB curl
15 x 15
15 x 15
15 x 15

NOTE: With this as well as most other programs it's important to get the prescribed reps in on each set even if you must reduce weight as you see I've done above.

Monday 7/2

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
75 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

B) DB Military Press
45 x 5
45 x 5
45 x 5
50 x 5
50 x 5

C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
320 x 5
320 x 5