1/5/21
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
1/6/21
Max effort lower
4ā block Deadlift
155/225/315/405/500/525x1
Ab wheel
+55x10x4
GHR
4x8
RH
3x25
1/8/21
Max effort upper
Floor press
225/240/255/275/285/300x1(HPR)
190x20
Ultra CG bench
180x8/8/8/10
Incline JM press
4x6
Chin ups
4x8
CSBB row
185x8x12
One arm landmine press
112x5x5
Underhand reverse fly
3x25
Hammer curls
2x20
1/9/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
1/10/21
DE lower
Speed squats
245x5x6
Speed deadlift
320x1x6
Ab wheel
+55x10x4
RH
3x25
GHR
3x8
1/11/21
DE upper
Speed bench
190x5x8
CG bench
165x29
Ultra CG bench
180x8/8/8/10
Incline Tate press
50x8/8/8/10
CSDB row
50x30x3
One arm landmine press
80x10x4
Underhand reverse fly
3x25
Hammer curls
2x20
1/12/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
1/13/21
Max effort lower
Band squats
+Strong bands
185/205/225/245/275/300/325/330x1(HPR)
155x19
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/15/21
Max effort upper
Band bench press
+monster mini bands
155/160/175/190/205/215/228x1(HPR)
95x20 (Spoto press)
Ultra CG bench
180x8/8/9/10
Incline JM press
4x6
CSBB row
185x8x8
One arm landmine press
110x5x5
Underhand reverse fly
3x25
Hammer curls
2x20
Pec slides
3x10
1/16/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
1/17/21
DE lower
Speed squats
205x5x9
Speed deadlift
265x1x6
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/19/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
1/20/21
Max effort lower
6ā block deadlift
+average bands
155/225/315/365/405x1 470/470x0 435x1
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/22/21
Max effort upper
Band bench press
+mini bands
155/165/170/190/205/225/238x1(HPR)
100x20 (Spoto press)
CG bench
225x5x5
1/23/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12
1/24/21
DE lower
Speed squats
225x5x8
Speed deadlift
295x1x6
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/25/21
DE upper
Speed bench
180x5x9
CG bench
165x29
Ultra CG bench
180x8/8/8/10
Incline Tate press
50x8/8/8/10
CSDB row
50x30x3
One arm landmine press
80x15x3
Underhand reverse fly
3x25
Hammer curls
2x20
1/27/21
Max effort lower
Squats
225/245/275/305/325/350/365/380x1(HPR)
225x20
Ab wheel
+55x10x4
RH
3x25
GHR
4x8
1/29/21
Max effort upper
Bench press
225/245/260/280/290/305x1
185x20
Pec slides
4x10
CG bench
225x5x3
Incline JM press
4x6
BB rows
225x8x4
Underhand reverse fly
3x25
Hammer curls
3x20
1/30/21
Bench assistance
Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x8
Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x8
Superset:
Concentration hammer curls / OH extension
4x10 / 4x8
Superset:
Reverse grip BB curls / Seated BB wrist curls
4x10 / 4x12