12/2/20
Max effort lower
6” block deadlift
+average bands
180/260/290/360/390/440/465x1(HPR)
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
12/4/20
Max effort upper
2 Board press
225/250/270/290/300/315x1
225x12
Ultra CG bench
180x8x3 185x8
Incline JM press
4x6
CSBB row
180x8x8
One arm landmine press
112x5x5
Decline cable fly
3x20
Underhand reverse fly
3x25
12/5/20
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
12/6/20
DE lower
Speed squat
225x5x5
Speed deadlift
290x1x6
Ab wheel
+55x10x4
GHR
4x10
RH
3x25
12/7/20
DE upper
Speed bench
180x5x9
CG bench
165x28
Pec slides
2x10
Ultra CG bench
180x8x3 185x8
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
80x10x4
Underhand reverse fly
3x25
Decline cable fly
3x20
12/8/20
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
12/16/20
Max effort lower
Band squats
+strong bands
205/225/245/275/290/310/320x1(HPR)
180x18
Ab wheel
+55x10x3
RH
3x25
GHR
4x8
12/18/20
Max effort upper
Floor press
225/245/255/275/285/295x1
185x20
Ultra CG bench
180x8x3 185x8
Incline JM press
4x6
Chin ups
4x8
CSBB row
180x12x4
One arm landmine press
112x5x5
Underhand reverse fly
3x25
Hammer curls
2x20
12/20/20
DE lower
Speed squat
245x5x5
Speed deadlift
320x1x4
12/21/20
DE upper
Speed bench
190x5x8
CG bench
165x27
Pec slides
2x10
Ultra CG bench
180x8x4
Incline Tate press
50x8x4
CSDB row
50x30x3
One arm landmine press
80x10x4
Underhand reverse fly
3x25
Hammer curls
2x20
12/22/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x3 / 3x8
Superset:
Incline curls / One arm reverse grip pushdown
3x8 / 3x8
Superset:
Concentration curls / OH extension
3x10 / 3x10
Superset:
Reverse grip BB curls / Seated BB wrist curls
3x10 / 3x12
12/23/20
Max effort lower
2” block deadlift
+average bands
180/260/290/340/405/435x1 470x0
Ab wheel
+55x10x2
GHR
4x8
12/25/20
Max effort upper
Spoto press
+Monster mini bands
135/155/160/175/190/200x1
95x18
Ultra CG bench
180x8x4
Incline JM press
4x6
One arm landmine press
112x5x5
Chin ups
4x8
CSBB row
180x12x4
Decline cable fly
3x20
Underhand reverse fly
3x20
Hammer curls
2x20
12/26/20
DE lower
Speed squat
205x5x7
Speed deadlift
260x1x6
Ab wheel
+55x10x4
GHR
4x8
RH
3x25
12/28/20
DE upper
Speed bench
160x5x9
CG bench
165x28
Ultra CG bench
180x8/8/8/11
Incline Tate press
50x8/8/8/10
Pec slides
3x10
One arm landmine press
80x10x4
CSDB row
50x30x3
Decline cable fly
3x30
Underhand reverse fly
3x25
Hammer curls
2x20
12/29/20
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
12/30/20
Max effort lower
Squats
205/225/245/290/315/340/ 375x1(HPR)
225x19
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/1/21
Max effort upper
Spoto press
+mini bands
135/155/165/170/190/205/215/220x1
100x20
Ultra CG bench
180x8/8/8/10
Incline JM press
3x6 1x8
Chin ups
4x8
CSBB row
180x12x4
One arm landmine press
112x5x5
Underhand reverse fly
3x25
Hammer curls
2x20
1/3/21
DE lower
Speed squat
225x5x6
Speed deadlift
295x1x6
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/4/21
DE upper
Speed bench
180x5x9
CG bench
165x29
Ultra CG bench
180x8/8/8/10
Pec slides
3x10
Incline Tate press
50x8/8/8/10
CSBB row
50x30x3
Underhand reverse fly
3x25
Hammer curls
2x20