2/3/20
DE upper
Speed bench
180x5x5
JM press
195x6x4
Wide chins
3x10
Decline cable fly
3x20
Incline Tate press
3x8
CSDB row
3x8
Underhand reverse fly
3x10
Hammer curls
1x20
2/6/20
Max effort lower
Squats
+120# chains +green bands
135/155/175/185/205/225/245/250x1
135x5
Ab wheel
25/35/45x8
CG pull-up
3x8
Quad extension
8x8
RLC 8x8
2/7/20
Max effort upper
CG bench
225/245/265/280/295x1
225x6/6/8
Yates row
225x6x3
Incline Tate press
3x8
CSDB row
3x8
Underhand reverse fly
3x15
Incline DB curls
3x10
2/10/20
DE upper
Speed bench
190x5x9
JM press
195x6x4
Wide chins
3x10
Decline cable fly
3x20
Incline Tate press
3x8
CSDB row
3x8
Underhand reverse fly
3x15
2/12/20
Max effort lower
Reverse band 2ā block deadlift
+reverse blue bands
315/405/495/570/610(PR)/585/525x1
Oblique pushdown
6x10
Yates row
6x6
Quad extension
8x8
RLC
8x8
2/14/20
Max effort upper
Reverse band bench
+reverse blue bands
275/315/325/345/355/370/370x1 370x2
CG bench
225x6x6
Weighted chins
+25x6x4
BB curls
3x8
2/15/20
DE lower
Speed squat
205x5x5
Speed deadlift
265x1x6
Yates row
6x6
Quad extension
8x8
RLC
3x8
2/17/20
DE upper
Speed bench
160x5x9
JM press
200x6x6
Decline cable fly
3x20
Wide chins
3x10
Tate press
3x8
CSDB row
3x10
Underhand reverse fly
3x15
Hammer curls
2x20
2/21/20
Max effort upper
Chain bench
+120# chains (link 15)
135/155/175/185/200/215/225/235/245x1
CG Bench
226x6/6/8
Wide chins
3x10
Incline Tate press
3x8
CSDB row
3x10
Incline hammer curls
3x10
Underhand reverse fly
3x20
One hand reverse grip pushdowns
3x20
2/22/19
Max effort lower
Chain squats
+120# chains (link 30)
135/155/185/225/245/275/295/315/325x1
Speed squat
225x5x5
Speed deadlift
295x1x6
Ab wheel
+25x8
+35x8
+45x8
2/24/20
DE upper
Speed bench
180x5x9
JM press
200x6x4
Reverse row
4x12
Oblique pushdowns
4x10
Incline Tate press
3x8
CSDB row
3x10
Underhand reverse fly
3x20
Incline hammer curls
3x8
2/26/20
Max effort lower
Deadlift from 4ā blocks
+MM bands
225/315/365/405/430/460/480/500x1(PR)
Ab wheel
25/35/45/45x8
RLC
6x6
2/29/20
DE lower
Speed squat
245x5x5
Speed deadlift
320x1x6
Pulldown abs
3x10
Quad extension
8x8
CG pull-up
3x8
RLC
8x8
3/2/20
DE upper
Speed bench
190x5x9
JM press
200x6x4
Oblique pushdowns
3x12
Incline Tate press
3x10
CSDB row
3x10
Underhand reverse fly
3x20
Reverse grip curls
3x10
3/9/20
DE upper
Speed bench
180x5x9
JM press
200x6x4
Wide chins
3x10
Incline Tate press
3x8
CSDB row
8x8
Hammer curls
2x20
One arm landmine press
45x18
3/13/20
Max effort upper
2 board press
225/245/275/295/315/325/325x1
CG bench
224x10/8/7
Reverse BB row
+65# chains 3x10
Incline Tate press
3x8
CSDB row
70x8x8
Underhand reverse fly
3x10
(Last day before the end)
3/18/20
Max effort lower
(WAH)
Deadlift with all bands
GHR
4x8
3/20/20
Max effort upper
(WAH)
Band bench press
BB+MMx5
BB+2MMx5
BB+2MM+Lx1
BB+2MM+2Lx1
BB+2MM+2L+Avg x 0
+MM 3x20
CSDB row
3x20
Band pushdown
3x50
Neck extensions
40x15x3
3/21/20
DE lower
(WAH)
Speed squat
BB+MM+L+Avg x 5x10
GHR
4x8
Ab wheel
+25x15x3
Wrist curls
4x10
3/23/20
DE upper
WAH
Speed bench
+2 77.5# hanging dumbbells
BBx5x9
JM press
+2 55# DB
BBx8x4
Floor extension
85x8 95x8x3
Neck extension
40x15x2