9/12/20
Bench assistance
(WAH)
Superset:
BB curls / Cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12
Pec slides
3x10
9/13/20
DE lower
(WAH)
Speed squat
+average bands
225x2x9
Speed deadlift
290x1x6
Ab wheel
+55x10x3
RH
3x25
GHR
4x8
9/14/20
DE upper
(WAH)
Speed bench
+mini bands
180x3x9
CG bench
165x25
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
85x20
Cable decline fly
3x20
9/15/20
Bench assistance
(WAH)
Superset:
BB curls / Cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12
9/16/20
Max effort lower
(WAH)
2ā block deadlift
+average bands
180/290/360/390/410/440/450x1(HPR)
Ab wheel
+55x10x3
RH
3x25
GHR
4x8
9/18/20
Max effort upper
(WAH)
Band bench press
+mini bands
135/145/155/165/175/195/210/220/230x1
100x16 (Spoto press)
Ultra CG bench
180x8x4
Incline Tate press
4x8
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x15
9/19/20
Bench assistance
(WAH)
Superset:
BB curls / Cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12
9/20/20
DE lower
(WAH)
Speed squat
+average bands
245x2x8
Speed deadlift
320x1x6
Ab wheel
+55x10/10/12
RH
3x25
GHR
4x8
9/21/20
DE upper
(WAH)
Speed bench
+mini bands
190x3x8
CG bench
165x25
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
85x21
Cable decline fly
3x20
Underhand reverse fly
3x15
9/22/20
Bench assistance
(WAH)
Superset:
BB curls / Cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x10 / 3x12
9/23/20
Max effort lower
(WAH)
Squats
155/180/205/225/245/296/316/340/360x1 225x16
Band trunk twist
4x15
RH
3x25
GHR
4x9
9/26/20
Bench accessories
(WAH)
Ultra CG bench
180x8x4
Incline Tate press
50x4x8
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x15
Pec slides
4x10
9/26/20
Bench assistance
(WAH)
Superset:
BB curls / Cable pushdown
95x8x3 / 3x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x10 / 3x12
9/27/20
DE lower
Speed squat
205x5x5
Speed deadlift
260x1x6
Ab wheel
+55x10x3
RH
3x25
GHR
5x8
9/28/20
DE upper
Speed bench
160x5x10
CG bench
165x26
Ultra CG bench
180x8x4
Incline Tate press
50x8x3
CSDB row
50x30x3
One arm landmine press
85x22
Decline cable fly
3x20
Underhand reverse fly
3x15
9/29/20
Bench assistance
Superset:
BB curls / Cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15
Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x10 / 3x12
9/30/20
Max effort lower
4ā block deadlift
+average bands
180/250/290/360/390/410/440/455x1(HPR)
Ab wheel
+55x10x3
RH
3x25
GHR
4x8
10/2/20
Max effort upper
Band bench press
+monster mini bands
160/175/190/205/210/220x1(HPR)
95x17 (Spoto press)
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x20
Pec slides
4x10
10/4/20
DE lower
Speed squat
225x5x5
Speed deadlift
290x1x6
Lost focus and tweaked my back on first set of deadlift. Stopped
10/5/20
DE upper
Speed bench
180x5x9
CG bench
165x27
Ultra CG bench
180x8x4
Incline Tate press
50x8x3
CSDB row
50x30x3
Decline cable fly
3x20
Underhand reverse fly
3x15