Wednesday:
incline close grip: 80x1
squat: 60x6 60x6 80x6 100x6 120x1
bench: 85x1
tbar row
rope oh extension
db lateral raises
Thursday:
unconventional training inspired by Kai Greene:
sldl isolating hams and glutes (high reps)
jefferson squats
sumo deadlift
front squat
body leg curl (too weak for glute-ham raises)
machine leg curl (body lean forward for max ham stretch)
toe leg press supersetted with leg extension (body lean back for max quad stretch)
walking long lunges
rope oh extension
bent over db laterals
i haven’t done leg kickbacks nor calf work nor step ups, but will experiment with these
Friday:
bench: 80x5 85x3 90x1
incline: 80x2
wide grip gilotine incline
tbar row
seated face pull
db bent laterals/upright rows
Saturday:
close grip bench: 80x2
toe leg press
leg extension
sissy squat
rope oh extension
db/rope curls
plate lateral raises/cable wide grip upright row
Monday:
bench: 80x5 85x2
incline slow tempo lower half range bench
cable power flyes
tbar row slow tempo constant lat contraction, little stretch
rope oh extension
rope upright row/db lateral raises
rope curls
Tuesday:
sldl short pulls: stretch the hams finish with pushing out the glutes
sumo deadlift
bw leg curl
step up
leg curl on machine
sissy squats
toe leg press
leg extension
sissy squats
Wednesday:
wide grip bench without lockout - pec isolation: 60x10 60x15 65x10 65x9 60x10
tbar row
swiss bar bench
rope pushdown - kneeling
rope oh extension
rope curls
Thursday:
db lateral raises/bb oh press/bb clean and press
db bent lateral raises/power upright row
calfs
Friday:
wide grip bench without lockout: 60x10 65x11 70x6 60x10
tbar row
rope pushdown
rope curls
Saturday:
natural ghrs
leg curls
sissy squats
calfs
Sunday:
db lateral raises/bb oh press/bb clean and press
db bent lateral raises/power upright row
rope pushdowns
rope curls
calfs
Monday:
wide grip bench: 65x13 70x9 76x6 80x3
tbar row
rope pushdown
calfs
Tuesday:
stiff leg pulls
natural ghrs
leg curl
glute leg press
sissy squats 10kg
calfs
Wednesday:
wide grip bhn press
db laterals
muscle clean n press
cable laterals
bent laterals
cable uprigth rows
rope pushdowns
rope curls
calfs
Thursday:
wide grip inc bench: 65x11 70x9 75x6
tbar row
wide grip bench: 70x9 75x6
rope/db oh extension
rope curls
Friday:
stiff deads from blocks: 60x1 60x2 60x3 60x5 100x1 100x2 100x3 130x1 160x1 100x5
natural ghrs
glute leg press
sissy squat
toe leg press
calfs
Saturday:
flat wide grip bench: 65x14 70x8
db laterals
rope pushdowns/oh extensions
rope curls
calfs
Sunday:
stiff deads from blocks
rope curls
calfs
Monday:
incline wide grip bench: 60x10 70x8 75x4 80x2 85x1
lying ez bar extension with bent arm pullover
db laterals
rope oh extension
db hammer curls
Tuesday:
rope tbar rows
one arm tbar rows (regular and side stance)
toe leg press/leg curls
sissy squats/leg curls
calfs
Saturday:
flat wide grip bench: 65x14 70x8
db laterals
rope pushdowns/oh extensions
rope curls
calfs
Sunday:
stiff deads from blocks
rope curls
calfs
Monday:
incline wide grip bench: 60x10 70x8 75x4 80x2 85x1
lying ez bar extension with bent arm pullover
db laterals
rope oh extension
db hammer curls
Tuesday:
rope tbar rows
one arm tbar rows (regular and side stance)
toe leg press/leg curls
sissy squats/leg curls
calfs
Wednesday:
wide grip bench
ez bar lying extension
db laterals
db hammer curls
Thursday:
stiff deads from blocks
toe leg press
calfs
Friday was off
Saturday:
wide grip bench
swiss bar lying extension
db laterals
db hammers
Sunday:
one arm tbar row from the side
one arm tbar row regular stance
leg curl
toe leg press
sissy squats
calfs
Monday:
wide grip bench
wide grip incline
swiss bar lying extension
bb curls
Tuesday:
i don’t remember what i was training that day
Wednesday:
stiff leg deads from blocks
high pull from blocks
leg curls
toe leg press
calfs
Thursday:
wide grip bench
wide grip incline
lying/oh ez extension
bb curls
calfs
Friday: off
Saturday:
wide grip bench
wide grip incline
meadows rows (2 variations)
lying swiss bar extension
curls
calfs
Sunday:
power upright row
db laterals
db rear laterals
swiss bar lying extension to neckline (usual behind head)/oh ext.
preacher curls
calfs
Monday:
leg curls
glute/ham leg press
toe leg press
sissy squats
calfs
Tuesday:
wide grip bench
wide grip incline
lying swiss bar extension
preacher curls
Wednesday:
2 kinds of Meadow’s rows.
bent laterals
lying swiss bar extension
preacher curls
Thursday:
leg curls
glute/ham leg press
wide stance squats
sissy squats/leg cursl
calfs
Friday:
wide grip bench
trx bw power fly
meadows rows
lying swiss bar extension
trx bw triceps extension
preacher curls
calfs
Saturday was gym off
Sunday:
leg curls
glute/ham leg press
wide stance deep squat
calfs
preacher curls
Monday:
wide grip bench
regular grip bench
trx bw power flyes
swiss bar skullcrushers
trx bw extension
preacher curls
Tuesday:
2 Meadows rows
bent laterals
cable upright rows
trx bw extension
trx bw curls
Wednesday was gym off
Thursday:
regular bench: 80x3 85x3 90x1
trx bw pushups
cable upright rows
trx bw skullcrushers
trx bw curls
Went back to regular bench press, the wide grip was hurting my right rotator cuff. Doing trx bw isolation for arm and chest, like it very much, you can easily change the intensity by moving a step forward or backward, really feel the muscle working to move the body, tough resistance, feels great for elbows and shoulders.