Carbonfiberboy 

I assume you mean the workouts post-January 1. I've attached 3 PDFs. The attachments were designed for my wife and I to workout together, hence the 2 columns for each week. My weekly schedule has our gym workouts on Tuesday and Thursday in the prep period and only Thursday during the comp period. That lets me recover before and after the weekend rides. All these exercises are intended to be done to failure once/week on the last set, meaning that another rep cannot be done while maintaining perfect form

I got these workouts from some studies of Norwegian elites which looked at changes in quad muscle cross section area (CSA) during these periods. The CSA increased during the prep period and did not diminish during the comp period.