2025-11-30T05:00:00Z
DE lower
Super set:
Speed squat / Speed deadlift
(+40# chains) 210x2x10 / (+56# chains) 285x1x10
RNC
1x13
Band leg curls
Lx20
NLC
1x10
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 3
*
1 Like
2025-12-01T05:00:00Z
DE upper
Speed bench
+40# chains
150x3x10 (3 sets reg, 3 sets medium, 4 sets CG)
Incline flys
45s x 11
OH DB extension
25s x 8
BB Floor extension
95x8
Incline Tate press
50s x 10
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 21
Cross body hammer curls
50s x 8 x 3
*
1 Like
2025-12-02T05:00:00Z
Upper assistance
Crunches
1x55
Band trunk twist
1x10
Hanging leg raise
1x8
*
1 Like
2025-12-03T05:00:00Z
Max effort lower
Chain Squats
+68# chains
185/205/225/247/265/287/296/312x1
Deadlift
155/225/315/405/465x1
Crunches
1x55
RNC
1x13
Band leg curls
Lx20
*
1 Like
2025-12-04T05:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
100x10
Standing reverse calf press
70# x 20
Hanging leg raise
1x8
Band trunk twist
1x10
*
1 Like
2025-12-05T05:00:00Z
Max effort upper
CG bench press
175/188/209/224/243/263/250x1
CG bench press
185x8x6
Lateral raise
35s x 12
BTB BB raise
50x12
Modified CS reverse fly
15s x 12
BB curls
85x8x3
PB forearm curls
35x25
*
1 Like
2025-12-06T05:00:00Z
Upper assistance
Superset:
CG chins / Band pullover
+55# x 8 / 2 Strong x 20
CSBB row
280x8
Seated cable rows
135x25
Cable oblique pushdowns
100x30
BB shrugs
315 x 30
One arm side pulldown
30# x 20
Crunches
1x55
Hanging knee raise
1x8
*
1 Like
2025-12-07T05:00:00Z
DE lower
Super set:
Speed squat / Speed deadlift
(+40# chains) 230x2x8 / (+56# chains) 305x1x8
RNC
1x15
Band leg curls
Lx20
NLC
1x10
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 2
*
1 Like
2025-12-08T05:00:00Z
DE upper
Speed bench
+40# chains
165x3x9 (3 sets reg, 3 sets medium, 3 sets CG)
CG bench
140x30
Incline Tate press
50s x 8 x 3
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 21
Incline curls
35s x 8 x 3
Seated wrist curls
95x20
*
1 Like
2025-12-09T05:00:00Z
Upper assistance
0 degree CSBB row
185x8x3
Superset:
Pull-ups / Band pullover
BW x 10 / 2 Strong x 20
Seated cable rows
135x25
Cable oblique pushdowns
100x30
BTB BB shrugs
225 x 30
One arm side pulldown
30# x 20
Crunches
1x55
*
1 Like
2025-12-10T05:00:00Z
Max effort lower
4ā block deadlift
+96# chains
155/225/315/375/405/470/425x1
Squats
+Top squat attachment
150/200/250x1 300x5
Super set:
Weighted Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 35 x 3
*
1 Like
2025-12-11T05:00:00Z
Lower assistance
Standing reverse calf press
3x20
Hanging leg raise
1x8
Band trunk twist
1x10
*
1 Like
2025-12-12T05:00:00Z
Max effort upper
Reverse band bench
+reverse strong bands
225/245/270/290/317/305x1
CG
215x7x7
Rope pushdown
1x15
Lateral raise
35s x 12
Rope face pulls
50 x 10
Modified CS reverse fly
15s x 13
Cross body hammer curls
50s x 8 x 3
Reverse grip BB curls
65x8
Seated wrist curls
95x20
*
2 Likes
2025-12-14T05:00:00Z
Lower deload
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 3
Band leg curls
Lx20
NLC
1x10
Oblique crunches
+10# x 10
*
2 Likes
2025-12-15T05:00:00Z
DE upper
Speed bench
+40# chains
135x3x12 (4 sets reg, 4 sets medium, 4 sets CG)
Incline fly
45s x 11
BB floor extension
85x8x3
Lateral raise
35s x 12
Rope face pulls
50# x 12
0 Degree modified CS reverse fly
15s x 12
RG BB curls
65x8x3
PB forearm curls
35 x 25
*
2 Likes
2025-12-16T05:00:00Z
Upper assistance - deload
Crunches
1x55 2x40
*
1 Like
2025-12-17T05:00:00Z
Lower - deload
Superset:
Mentzer sit-ups / Band pulldown Abs
+25x10x3 / 2Avg x 35 x 3
*
1 Like
2025-12-18T05:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
100x10
Standing reverse calf press
70# x 20
Hanging leg raise
1x8
Band trunk twist
1x10
*
2 Likes
How do you like the switching grips on each set of speed bench?
Yes I like it. Iāve always done it, but lately switched from CG first to CG last.
1 Like