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21

Tuesday 4/12/22 Deadlifts(WK 1)

Seated Trap-Bar Deadlifts
145x5
165x5
185x5
195x5
205x3
215x2
185x5
165x5, 3 sets

Seated Trap-Bar Shrugs
125x12
135x12
145x12

V-Bar Pulldowns
50x12
70x12
90x12, 2 sets
70x12
50x15, 2 sets

That was it. I stopped there because my nerve pain started hitting me pretty hard

1 Like
22

Monday 4/25/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
180x3, 4 sets

Rack Lockouts
190x2x5
Incline Barbell Press
115x8
125x8
135x8

Wide-Grip Pulldowns
70x15
80x15
90x15
100x15

Hammer Curls
20x3x15

Wednesday 4/27/22 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Miniā€™s
45x12, 2 sets
45x5 added bands
95x3x 9 sets
Used 3 different grips(comp, por, close grips)

Flat DB Press
55x20
60x12

Chest-Supported DB Rows
60x4x12
Rear DB Raises
17x3x15

Ez-Bar Preacher Curls
60x4x15(2 sets wide, 2 sets close)

Friday 4/29/22 Close-Grip Bench

Rotator Cuffs

Close-Grip Bench Press(finger length from smooth)
45x12
95x8
115x5
135x3
155x1
175x6, last 2 reps paused
180x6, last 2 reps paused
155x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
105x3x10

Seated Cable Rows
70x15
80x15
90x15
100x15
70x2x15
Rear Delt Pulldowns
70x3x15

One-Arm DB Preacher Curls
15x3x15

23

Monday 5/2/22 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
190x2, 3 sets

Rack Lockouts
205x3, 2 sets
Incline DB Press
50x15
55x10
60x8

Wide-Grip Pulldowns
90x3x15

Hammer Curls
20x3x15

1 Like
24

Wednesday 5/4/22 Speed Bench(WK 3)

Rotator Cuffs

Speed Bench Press
45x12, 2 sets
95x8
115x3x3
120x3x3
125x3x3
Used 3 different grips(comp, por, thumb from smooth)
No bands this week

Flat DB Press
50x2x20

Chest-Supported DB Rows(on Incline)
50x12
60x12
70x7
Rear Delt DB Raises(on Incline)
20x3x15

Hammer Preacher Curls(w/triceps bar)
45x15
55x15
65x8

1 Like
25

Friday 6/6/22 Close-Grip Bench(WK 3)

Rotator Cuffs

Close-Grip Bench Press(finger right at smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
180x6, last 2 reps paused
185x6, last 2 reps paused
160x8, last 2 reps paused

Seated Overhead Shoulder Press
45x5
95x5
115x5
135x2
145x1
155x1

Seated Cable Rows
90x10
100x10
110x8
70x2x15
Rear Delt Pulldowns
70x3x15

26

Monday 5/9/22 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
205x2, 3 sets(paused)
Added 3 board
215x3, 2 sets

That was it, no assistance work today

27

Wednesday 5/11/22 Speed Bench(WK 4)

Rotator Cuffs

Speed Bench Press vs Dbl Miniā€™s
45x12, 2 sets
45x5, 2 sets added bands here
95x3
115x3x3
120x3x3
125x3x3
Used 3 different grips(comp, thumb from smooth, index right at smooth)

Medium-Grip Pulldowns
70x15
80x15
90x15
Face Pulls
50x3x15

Axel Bar Preacher Curls
40x3x15

Hand/leg bike: 30mins

28

Monday 5/16/22 Bench(WK 5)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
215x1, 2 sets(paused)

Rack Lockouts
230x2
230x1
Incline Barbell Press
115x10
125x10
135x10

Wide-Grip Pulldowns
70x12
80x12
90x12

Seated Ez-Bar Curls/Rope Triceps Pushdowns
55x3x15/20x3x20

29

Wednesday 5/18/22 Accessory(WK 5)

Seated Deadlifts
95x5, 2 set
115x5, 2 sets
135x3x3

Seated SSB Suspended Good Mornings
45x5
65x5, 3 sets

Rope Pulldowns
70x3x15

That was it

1 Like
30

Monday 5/23/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
230x1 paused

Close-Grip Rack Lockouts(thumb from smooth)
185x5
195x5
205x2
Flat DB Press
50x20
60x2x10

2-Way Shoulder Raises(side/front)
12x3x12

Skullcrushers(w/triceps bar)
75x3x10
One-Arm DB Triceps Extensions
12x3x12

1 Like
31

Wednesday 5/25/22 Accessory(WK 6)

Seated Deadlifts
95x5, 2 sets
115x5, 2 sets
135x5
155x1
185x1
205x1, 3 sets
155x5, 3 sets

Wide-Grip Pulldowns
85x4x15
Chest-Supported DB Rows
50x4x10
Mini Band Pull-Aparts
100 reps

Ez-Bar Preacher Curls
70x3x10

1 Like
32

Monday 6/6/22 Bench(WK 1)

Seated Band Crunches
4 sets of 25 reps

Bench Press
45x12, 2 sets
95x8
135x5
155x5
170x5
185x5
200x2, burnt

Rack Lockouts
200x5, 2 sets
Flat DB Press
50x12
55x10
60x7

Side DB Raises
15x3x15
Seated Overhead Shoulder Press(off pins)
95x5
100x5
105x5

Skullcrushers(w/triceps bar)
45x15
55x15
65x15
75x8

Dips
3 sets of 6

1 Like
33

Thursday 6/9/22 Deadlifts

Seated Deadlifts
95x5
115x5
135x5
160x3
145x various sets of 2,3, 4ā€™s

Seated SSB Good Mornings
65x3x6

Assisted Leg Press
3 sets of 10 reps

Assisted Leg Curls
3 sets of 10 reps

1 Like
34

Wednesday 6/15/22 Speed Bench

Rotator Cuffs

Speed Bench Press vs Dbl Miniā€™s
45x12, 2 sets
45x5 added bands
95x3x3
105x3x3
115x3x3
Por, thumb from smooth, & index finger at smooth grips used

Flat DB Press
40x2x20
Seated OH Triceps Extensions(w/triceps bar)
60x3x12

Chest-Supported DB Rows
50x15
55x15
60x10
65x7
Rear DB Raises
20x3x15

Barbell Preacher Curls
35x15
45x15
55x10

1 Like
35

Friday 6/17/22 Close-Grips

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x1
140x8(last rep paused)
160x5(last rep paused)
170x3(last rep paused)
180x1, 3 sets(paused)
155x5(last rep paused)

High-Incline Shoulder Press(off pins)
95x5
105x5
115x5
125x5
135x5
155x1
175x1
195x missed

Wide-Grip Pulldowns
70x15
80x15
90x15

That was it. Extremely hot in the gym today!! Doing the Matrix bench press routine for close-grips for awhile and see how it works

1 Like