11/6/20
Max effort upper
Band bench press
+monster mini bands
135/155/160/175/190/205/215/225x1
95x17 (Spoto press)
Pec slides
5x10
Ultra CG bench
180x8x4
JM press
4x6
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x20
11/8/20
DE lower
Speed squat
205x5x5
Speed deadlift
260x1x6
Ab wheel
+55x10x3
GHR
4x8
RH
3x25
11/9/20
DE upper
Speed bench
160x5x10
CG bench
165x28
Pec slides
4x10
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
90x20
Decline cable fly
3x20
Underhand reverse fly
3x20
11/10/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Concentration curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
4x8 / 4x12
11/11/20
Max effort lower
Band squats
+Strong bands
180/205/225/245/275/290/305/315x1(HPR) 155x17
Ab wheel
+55x10x3
GHR
4x8
RH
2x25
11/14/20
Max effort upper
Bench press
180/205/225/245/260/280/290/300x1
180x20
Ultra CG bench
180x8x4
JM press
4x6
CSBB row
180x8x8
DB Front raise
3x20
Underhand reverse fly
3x25
11/14/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Concentration curls / OH extension
4x8 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
4x8 / 4x12
11/15/20
DE lower
Speed squat
225x5x5
Ab wheel
+55x10x4
GHR
3x8
11/16/20
DE upper
Speed bench
180x5x9
CG bench
165x29
Pec slides
2x10
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
90x21
Underhand reverse fly
3x20
11/17/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Concentration curls / OH extension
4x8 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12
11/18/20
Max effort lower
4ā block deadlift
+average bands
180/250/290/360/390/410/440/460x1(HPR)
Ab wheel
+55x10x3
GHR
4x8
11/20/20
Max effort upper
Band bench press
+mini bands
155/165/170/190/205/225/236x1(HPR)
100x18 (Spoto press)
Pec slides
6x10
Ultra CG bench
180x8x4
Incline JM press
4x6
CSBB row
180x8x8
One arm landmine press
112x5x5
Underhand reverse fly
3x25
11/21/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Concentration curls / OH extension
4x8 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
4x10 / 4x12
11/22/20
DE lower
Speed squat
245x5x5
Speed deadlift
320x1x6
Ab wheel
+55x10x4
GHR
4x8
11/23/20
DE upper
Speed bench
190x5x8
CG bench
165x28
Pec slides
2x10
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
90x22
Underhand reverse fly
3x20
11/24/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15
Superset:
Concentration curls / OH extension
4x10 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
4x10 / 4x12
11/25/20
Max effort lower
Squats
205/225/245/290/315/340/370x1(HPR)
225x18
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
11/29/20
DE lower
Speed squat
205x5x5
Speed deadlift
260x1x6
Ab wheel
+55x10x4
GHR
4x10
RH
3x25
11/30/20
Max effort upper
Band bench press
+monster mini bands
155/160/175/190/205/215/226x1(HPR)
95x18 (Spoto press)
Pec slides
5x10
CG bench
180x8x3 185x8
Incline JM press
4x6
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x25
12/1/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x20
Superset:
Concentration curls / OH extension
4x10 / 4x15
Superset:
Reverse grip curls / Seated BB wrist curls
4x10 / 4x12