5/5/21
Max effort lower
6” block deadlift
+Average bands
155/225/315/405/455x1
Kneeling squats
315/365/385x10
Band leg curls
Lx20x3
RH
3x25
Supine leg raise
3x20
5/6/21
Bench assistance
Bench press
BBx50x4
Lateral raise
10x10
Reverse grip BB curl
3x20
Underhand reverse fly
3x20
One arm pushdown
15x1/2/3/4/5/6/7/8/9/10
5/8/21
Bench assistance
Superset:
Isolated kickbacks /CSBB row
12x10 / 225x8x12
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/9/21
DE lower
Speed squat
245x5x8
Speed deadlift
265x1x6
Supine leg raise
3x25
Band leg curls
Lx20x3
RH
3x25
Kneeling squats
225x30
5/10/21
Bench assistance
Lateral raise
20x10
Reverse grip BB curl
3x20
Underhand reverse fly
3x20
One arm pushdown
15x1/2/3/4/5/6/7/8/9/10
5/11/21
Bench assistance
Superset:
Isolated kickbacks /CSBB
6x10 / 225x8x6
One arm rope pushdowns /CSBB row
6x10 / 225x8x6
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/12/21
Max effort lower
Squats
225/245/275/305/325/350/375/380x1
Supine leg raise
3x20
Band leg curl
Lx25x3
RH
2x25
Kneeling squats
315/365/385x10
5/14/21
Bench assistance
Lateral raise
20x10
Reverse grip BB curl
3x20
Underhand reverse fly
3x20
One arm pushdown
15x1/2/3/4/5/6/7/8/9/10
5/15/21
Bench assistance
Superset:
Isolated kickbacks /CSBB
6x10 / 225x8x6
One arm rope pushdowns /CSBB row
6x10 / 225x8x6
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/16/21
DE lower
Speed squat
245x5x8
Speed deadlift
295x1x6
Supine leg raise
3x25
Band leg curls
Lx20x3
RH
3x25
Kneeling squats
225x35
5/17/21
Bench assistance
Superset:
Lateral raise / JM Press
20x10 / 20x8
Superset:
Reverse grip BB curl / Underhand reverse fly
3x20 x 3x20
One arm pushdown
15x1/2/3/4/5/6/7/8/9/10
5/18/21
Bench assistance
Superset:
Isolated kickbacks /CSBB
6x10 / 225x8x6
One arm rope pushdowns / Reverse BB row
6x10 / 6x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/19/21
Max effort lower
2” block deadlift
155/245/315/405/500x1 530x0
Ab wheel
1x10 +25x10x4 +55x5
Band leg curls
Lx25x3
RH
3x25
5/20/21
Lower assistance
Kneeling squats
405x5x5
Supine leg raise + reverse crunch
3x20
5/21/21
Bench assistance
Superset:
Lateral raise / JM Press / BB extension
20x10 / 13x8 / 7x8
Superset:
Reverse grip BB curl / Underhand reverse fly
3x20 x 3x20
One arm pushdown
15x1/2/3/4/5/6/7/8/9/10
5/22/21
Bench assistance
Superset:
Isolated kickbacks /CSBB
12x10 / 225x8x12
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/23/21
DE lower
Speed squat
245x5x8
Speed deadlift
320x1x6
Ab wheel
+25x10x3
+55x10
Band leg curls
Lx20x3
RH
3x25
5/24/21
Bench assistance
Superset:
Lateral raise / BB extension
20x12 / 20x8
Superset:
Reverse grip BB curl / Underhand reverse fly
3x20 / 3x20
One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10
5/25/21
Bench assistance
Superset:
Isolated kickbacks /CSBB
12x10 / 225x8x12
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
5/26/21
Max effort lower
Band squats
+Strong bands
205/225/245/275/300/325/330/335x1
155x20
Band leg curls
Lx20x3
Ab wheel
4x10