pb2016
September 26, 2016, 11:47am
22
9/22/16
Max effort upper
4 board press
BBx50
95x15
135x5
185x1
225x1
4 board
225x1
245x1
275x1
300x1
315x1
335x1
365x1
385x1
390x1
225x27
OH BB extension
95x10x3
BB curls
95x8x3
Behind back wrist curls
95x10x3
Seated cable row
3x10
Band pushdowns
Mx100
pb2016
October 5, 2016, 2:52pm
23
Previous week was a deload.
10/3/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
doubled mini bands
BBx5
95x1
115x1
135x3x9
CG decline
155x20
185x20
Bench dips
3x20
CG chins
3x10
Cable triceps kick backs
3x20
Concentration hammer curls
35x20x3
Band lateral raise
MMx15x2
Band front raise
MMx15x2
Band pull apart
MMx20x2
10/4/16
Max effort lower
Equipped deadlift (sumo)
BBx20
135x5
225x2
315x1
Inzer Leviathan on backward
315x1
405x1
495x1 (felt fairly easy)
545x0
545x0
I couldnāt get the bar past lower thigh. Need to do more sumo since I do my raw deadlifting conventional. This was my first time using the Leviathan for deadlifting.
Russian leg curls
1x5
1x8
1x10
pb2016
October 10, 2016, 12:00am
24
10/6/16
Max effort upper
Reverse band 1 board press
BBx50
95x15
135x5
185x1
225x1
reverse strong bands & 1 board
315x1
365x1
reverse light bands
405x1
455x1
495x1
545x1
555x1
495x1
1 board press
225x16
Weighted bench dips
BWx20
95x10
135x10
95x10x3
CS DB row
65s x 10 x 3
Reverse grip preacher curls
45x8
65x8x2
Band pushdowns
Lx100x2
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
pb2016
October 10, 2016, 11:57pm
25
10/10/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
doubled mini bands
BBx5
95x1
115x1
135x1
140x3x9
DB decline
70s x 20 x 2
DB kick backs
3x10
Hammer strength dips
6 plates x 20 x 3
CSR machine
200x8
220x8
230x8
Cable CG seated row
3x8
DB hammer curls
50s x 8 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
DB shrugs
50s x 50
pb2016
October 13, 2016, 2:08am
26
10/11/16
Max effort lower
Reverse band squats - sumo
BBx10
95x5
135x5
185x1
225x1
reverse strong bands
315x1
365x1
405x1
455x1
495x1
555x1
495x1
Good mornings
135x10x3
Abs wheel
BWx10
25x10
35x10
45x10
Russian leg curls
1x6
1x8
1x10
Side crunches
3x10
pb2016
October 16, 2016, 3:22pm
27
10/14/16
Max effort upper
Reverse band 2 board press
BBx50
95x15
135x5
185x1
225x1
reverse strong bands & 2 board
315x1
365x1
405x1
455x1
495x1
CG 2 board press
Bench dips
95x10x2
115x10
135x10
155x10
135x10
115x10
95x10
CG chins
4x10
Pushdowns
1x50
Alternating DB curls
50s x 8 x 3
pb2016
October 19, 2016, 9:17pm
28
10/17/16
DE upper
Speed bench with chains
BBx50
95x15
135x5
120# chains
BBx5
95x1
115x1
135x3x9
OH BB extension
BBx30x3
CSR machine
200x8
220x8
230x8
Rope pushdowns
3x30
Hammer curls
35s x 20 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
External rotation
1x50
pb2016
October 21, 2016, 1:22am
29
10/20/16
ME upper
3 board press with chains
BBx50
95x15
135x5
185x1
225x1
55# chains
BBx5
95x1
135x1
185x1
225x1
245x1
275x1
305x1
310x1(PR)
4" lockouts
225x1
315x1
385x1
405x1
455x1x3
Bench dips
95x10x2
115x10
135x10
155x10
185x6
135x10
BB curls
95x8x3
OH EZ bar extensions
3x30
CG cable rows
3x10
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
pb2016
October 25, 2016, 7:08pm
30
10/24/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
doubled mini bands
BBx5
95x1
115x1
135x1
145x3x9
CG incline
135x20x2
DB shrugs
100s x 30 x 2
Ring dips
BWx10x3
CG chins
3x10
V-bar pushdowns
3x20
Hammer curls
50s x 8 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
pb2016
October 26, 2016, 1:14am
31
10/25/16
Max effort lower
Sumo rack pulls with chains
Rack set about 4" below knee
BBx20
135x5
225x1
+120# chains
BBx5
135x1
225x1
315x1
365x1
405x1
455x1
405x1
Hip machine abductions & adductions
100x10x3 both ways
Standing pulldown abs
3x10 sumo stance
Russian leg curls
1x5
1x8
1x10
pb2016
October 29, 2016, 5:47pm
32
10/27/16
Max effort upper
4 board press with bands
BBx50
95x15
135x5
185x1
225x1
doubled mini bands & 4 board
BBx5
95x1
135x1
185x1
225x1
245x1
275x1
300x1
305x1
5" lockouts
225x1
275x1
315x1
365x1
405x1
JM press
95x20
115x15
135x10
115x15
95x20
CSDB rows
70s x 8 x 4
OHBB extensions
BBx30x3
Reverse flies
3x10
Alternating DB curls
50s x 8 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
pb2016
November 8, 2016, 2:47am
33
11/6/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
doubled mini bands
BBx5
95x1
115x1
135x1
140x3x9
JM press
95x20 115x20
135x20
CS BB row
135x10 155x10
185x10x2
V-bar pushdowns
5x10
Preacher BB curls
65x8 85x8
95x8
BB Shrugs
135x20 225x20
315x20
pb2016
November 9, 2016, 4:43am
34
11/8/16
Max effort lower
Equipped box squats
BBx15
135x5
185x3
225x1
Inzer Leviathan
315x1
365x1
405x1
455x1
495x1(PR)
Quad extensions
5x5
Russian leg curls
1x6
1x8
1x10
Side crunches
3x10
pb2016
November 12, 2016, 1:03am
35
11/11/16
Max effort upper
Reverse band bench
BBx50 95x15
135x5 185x1
225x1
reverse strong bands
315x1 365x1
405x1 455x1
495x1 545x1
5" lockouts
225x1 315x1
405x1 425x1x4
JM press
95x20 115x10
135x5 115x5
175x5 185x5
155x5
Bench dips
95x10 115x10
135x10 95x15
Wide grip chins
3x10
CG cable rows
3x8
Alternating DB curls
50s x 8 x 3
External rotation
1x50
Internal rotation
3x10
pb2016
November 15, 2016, 5:22pm
36
11/14/16
DE upper
Speed bench with bands
BBx50 95x15 135x5
doubled mini bands
BBx5 95x1 115x1
135x1 145x3x9
OH CG rack press
95x20x3
Pushdowns
3x15
CSR machine
200x15x3
EZ bar curls
80x8
90x8
100x8
Band pull apart
MMx20x3
External rotation
1x50
Internal rotation
3x10
pb2016
November 19, 2016, 7:21pm
37
11/17/16
Max effort upper
Reverse band 1 board press
BBx50
95x15
135x5
185x1
225x1
reverse strong bands and 1 board
315x1
365x1
405x1
455x1
495x1
Reverse grip
315x1
365x1
405x1
Reverse band JM press
315x5x5
Weighted CG chins
30x5
50x5x3
Rope pushdowns
3x15
Hammer curls
50s x 8 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
pb2016
November 20, 2016, 3:37am
38
11/18/16
Max effort lower
2" block reverse band deadlift
sumo
BBx20 135x5
225x1
reverse strong bands
225x1 315x1
405x1 495x1
585x1 595x1
Russian leg curls
1x5 1x10x2
Side crunches
3x10
pb2016
November 24, 2016, 9:14pm
39
11/21/16
DE upper
Speed bench with bands
BBx50 95x15 135x5
doubled mini bands
BBx5 95x1 115x1
135x1 140x1 150x3x9
CG incline
135x20x2
Incline Tate press
50s x 8 60s x 8
65s x 8 x 2
CSDB rows
80s x 8 x 3
DB lateral raise
3x15
One arm reverse grip pushdowns
3x20
DB hammer concentration curls
35sx20x3
11/22/16
Max effort lower
Box squats with bands
BBx20 135x5
185x2 225x2
choked strong bands
BBx5 135x1
185x1 225x1
245x1 275x1
305x1 315x1
Ab wheel
25# x 10
35# x 10
45# x 10
Quad extensions
3x20
Russian leg curls
3x10
pb2016
November 26, 2016, 4:32pm
40
11/25/16
Max effort upper
2 board press with bands
BBx50 95x15 135x5
185x1 225x1 + doubled mini bands
BBx5 95x1 115x1
135x1 155x1 185x1
205x1 225x1 250x1
290x0 290x0
5" lockouts
225x1 315x1 365x1
405x1 425x1 430x1
Dips
BWx10 +45# x 6
+90# x 6 x 2
+45# x 10
Seated cable row
3x10
Standing BB curls
95x8x3
Pushdowns
6x10
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
pb2016
November 29, 2016, 4:06am
41
11/28/16
DE upper
Speed bench
(All sets pinkie on ring)
BBx50 95x15
135x5 155x1
175x1 185x1
205x1 225x3x9
JM press
95x20 115x20 135x20
V-bar pushdowns
6x10
PB forearm curls
3x20
CSR machine shrugs
245x10x3
Alternating DB curls
50s x 8 x 3
External rotation
1x50
Internal rotation
3x10