7/31/21
Bench assistance
Super set:
EZ bar press / CSBB row
4x10 / 4x8
Super set:
EZ bar extension / One arm 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
DB extension
30s - 10 reps - 30s x 3
8/1/21
DE lower
Speed squat
245x5x8
Speed deadlift
265x1x6
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
8/2/21
Light upper
Bench press
120x15x3
Wide grip bench press
115x10x3
Narrow grip bench press
115x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
8/3/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 2x8
Super set:
Reverse grip pushdown / One arm BB row
4x10 / 6x8
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
8/4/21
Max effort lower
6ā block deadlift
+average bands
155/225/315/330/365/395/425/460x1
395x5
Ab wheel
+55x10x4
GHR
4x8
RH
4x20
8/5/21
Lower assistance
Kneeling squats
405x6x5 405x10
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4
8/6/21
āHeavyā upper
Bench press
130x10x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
ā¦ Later
Decline rack pushup
3x10
Y raise
3x10
Hammer curls
3x10
BB Shrugs
155x50
8/7/21
Bench assistance
EZ bar press
5x10
EZ bar extension
5x10
Cable Pushdown
5x10
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
CSBB row
5x8
One arm BB row
3x8
8/8/21
DE lower
Speed squat
250x5x8
Speed deadlift
320x1x6
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
8/9/21
Light upper
Bench press
125x15x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
8/10/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
Cable pushdown / Reverse BB row
4x10 / +25x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
8/11/21
Max effort lower
Squats
225/245/275/310/330/355x1 365x2
260x10
Ab wheel
+55x10x4
GHR
4x8
8/12/21
Lower assistance
Kneeling squats
405x6x5 405x10
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4
8/13/21
āHeavyā upper
Bench press
135x10x3
Wide grip bench press
125x10x3
Narrow grip bench press
125x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
8/14/21
Bench assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
Reverse grip cable pushdown / Reverse BB row
4x10 / +25x8x4
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
8/15/21
DE lower
Speed squat
250x5x8
Speed deadlift
265x1x6
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
8/16/21
Light upper
Bench press
130x15x3
Wide grip bench press
125x10x3
Narrow grip bench press
125x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
8/17/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x10
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x10
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
8/18/21
Max effort lower
2ā block deadlift
155/245/315/405/455x1 500x2
455x4
Ab wheel
+55x10x4
GHR
4x8
RH
4x20
8/19/21
Lower assistance
Kneeling squats
410x6x5 410x10
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4