7/11/21
DE lower
Speed squat
245x5x8
Speed deadlift
320x1x6
Ab wheel
+55x10x4
7/12/21
Bench assistance
Floor press
110x15x3
Wide grip floor press
105x10x3
Narrow grip floor press
105x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Underhand reverse fly
3x10 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
7/13/21
Bench assistance
Superset:
EZ bar press / Reverse BB row
4x10 / 4x8
Superset:
EZ bar extension / Reverse BB row
4x10 / 4x8
Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/14/21
Max effort lower
Squats
225/245/275/310/330/355/385x1(HPR)
255x10
Ab wheel
+55x10x4
GHR
4x8
RH
4x20
7/15/21
Lower assistance
Kneeling squats
405x6x5
Band leg curls
Lx25x3
Band pulldown abs
Dbl Mx20x3
7/16/21
“Heavy” upper
Floor press
120x10x3
Wide grip floor press
110x10x3
Narrow grip floor press
110x10x3
Lateral raise
7x15
Super set:
Wide grip BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
Decline rack pushup
3x10
7/17/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/18/21
DE lower
Speed squat
245x5x8
Speed deadlift
265x1x6
Ab wheel
+55x10x4
RH
4x20
Band pulldown abs
Dbl Mx20x4
GHR
4x8
7/19/21
Bench assistance
Floor press
115x15x3
Wide grip floor press
110x10x3
Narrow grip floor press
110x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Underhand reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
7/20/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/21/21
Max effort lower
4” block deadlift
155/225/315/405/500/530x1 (NGx2)
455x4
Ab wheel
+55x10x4
GHR
4x8
RH
4x20
7/22/21
Lower assistance
Kneeling squats
405x6x4 405x10
Band pulldown abs
Dbl Mx20x4
7/23/21
“Heavy” upper
Floor press
125x10x3
Wide grip floor press
115x10x3
Narrow grip floor press
115x10x3
Lateral raise
7x15
Super set:
Wide grip BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
Decline rack pushup
3x10
7/24/21
Bench assistance
Super set:
EZ bar press / CSBB row
4x10 / 4x8
Super set:
EZ bar extension / CSBB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/25/21
DE lower
Speed squat
245x5x8
Speed deadlift
320x1x6
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
7/26/21
Light upper
Bench press
115x15x3
Wide grip bench press
110x10x3
Narrow grip bench press
110x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Underhand reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
7/27/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/28/21
Max effort lower
Band squats
+strong bands
205/225/245/275/300/325/335/345x1(HPR)
225x10
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
Band pulldown abs
+Dbl Mx20x4
7/29/21
Lower assistance
Kneeling squats
405x6x5 405x10
One leg calf press
50x10x3
7/30/21
“Heavy” upper
Bench press
125x10x3
Wide grip bench press
115x10x3
Narrow grip bench press
115x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
Decline rack pushup
3x10
…Later
Y raise
3x10
Hammer curls
3x10
BB Shrugs
155x50