DE/RE Lower
Speed Floor Press Single Mini 20lb Chains/Side w/ alternating grips (band set up similar to band platform)
115x6x3
contrasted w/ box plyo push ups
6x3
20-30s between movements
Bench Press w/ Alternating Grips
215x7x3
felt pretty fast and clean
30s, 1 45s break in the middle
BTN Standing Press (only down to upper arms parallel to floor)
115x12
95x10
NG Chin
25lbx12
BTN Pull Down
60lbx30
Beginning of Intensity Phase (last workout was actually)
*Focus on upper end of hypertrophy range
ME lower
Beltless Sumo Pull
405x1
425x1
445x1
Ultra Narrow Stance Squat
225x15 this was killer
1L Leg Press
2pps x 10/side
Bent Knee Back Ext.
25lbx18
25lbx13
Side Raises
75x10/side
ME Upper
CG Floor Press
225x1
245x1
265xbarely miss
235x1
235x1
JM Floor Press
95x14
95x10
Cable Row
120x14 hard contraction w/ attch. motionless on ches
no contraction/pause
100x15
reverse pec dec
60x25 w/ pause
60x26 no pause
reverse cable rope curl
went for a pump forget the numbers
DE/RE lower Done a couple days ago
box squats w/ 50lb chains
8x2
w/ plyos inbetween sets
squats
305x8x2
make sure knees stay over feet and foot arch doesn’t collapse
deadlift w/ minis and chains
315x8x2
Farmers Walks
50lb chains 75/hand x some twisty turn distance
Absolutely need to cut some volume somewhere! This one just about killed me!
RE/DE Bench
Speed Floor Press w/ alt. grips w/ full minis
125x7x3
plyos inbetween sets
BP alt grips
225x7x3
standing press bar to nose level
115x13
105x10
Narrowish NG Chins
30lbx12
bwx12
ME Lower
Beltless Ultra Narrow Back Squat
315x1
345x1
370x narrow miss flew out of the hole but couldn’t grind through the sticking point, probably would’ve hit it without an issue with a belt
Westside Style Box Squat
225x11
Goblet Bulgarian Split Squat
20x16/side
30x15/side
Landmine Ab thingy
some reps
don’t like this one, will stick with Pallof Presses
ME bench
Pause CGBP w/ chains
225x1
245xmiss
225x3x1
JM presses w/ chains
cable rows
chest supported rear delt raise
curls
DE lower
plyos
paused speed SSB light band squat
7x2
squats
325x7x2
deadlifts w/ light bands
335x7x1
plate carries
DE/RE Upper
Plyos inbetween Speed Floor Press minis
135x6x3
Bench (alt grips)
245x6x2
standing press to nose level
105x16
115x10
chins
30lbx14
bwx10
ME lower
SSB Squat
295x1
315x1
SSB Box Squat
185x1x14
185x1x10
goblet bulgarian split squat
35lbx2x15/side
Pallof Press
back ext.
ME upper
CGBP
255x1
275x1
285xmiss
JM press
115x15
135x14
cable row
rear delt raise, sticking with chest supported version
bb curls
DE/RE Lower
plyos
paused SSB Squat w/ Light bands
135x8x2
Squat
345x6x2
started getting slow towards the end
deadlift against light bands
315x8x1
RE/DE Upper
floor press w/ single mini band and chains
115x8x3
w/ plyos inbetween
bench press
215x5x3
Press
135x9
115x10
Chins
30x10
bwx10
ME lower
Sumo DL w/ belt
475x1
SSB Parallel Squat
245x9
185x10
Band Assisted GHR on Lat Pull Down
bwx17
bwx12
decline sit ups
25lbx15
bwx10
ME Upper
OH Press
155x1
185xbarely miss
185xmiss
CGBP
225x3x5
cable row
chest supported delt raise
DE/RE Lower
plyos
squat
300x4x4
SSB squat w/ minis chains
135x8x2
deadlift w/ minis chains
315x8x1
Pallof Presses
RE/DE Upper
plyos inbetween speed floor presses
7x3
floor presses w/ doubled minis
125x7x3
bench press alt. grips
230x5x3
standing press
145x7x2
chins
bw 20x2x8
ME Lower
Front Squat
255x1
285x1
300xmiss upper back totally collapsed
300xmiss couldn’t keep upper back upright but better than before
Beltless Sumo Pulls
335x5
355x5
375x5
Rounded Back SSB GM
135x2x10
Leg Raises
15lbx2x12
1L Leg Press
2ppsx2x12
ME upper
CGBP
225x1
255x1
285x1
JM presses
heavyish cable rows
seated db muscle snatches
bb curls