5/9/22
Light bench
Bench press
190x10x3
Wide grip bench press
165x10x3
Narrow grip bench press
165x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
Pb, that is monstrous
Great work dude
5/10/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1
Concentration curl negatives
25s-10 reps-25s-10 reps x2
5/11/22
Max effort lower
4" block deadlift
+average bands
155/225/315/330/365/395/430/475x1
410x5
Ab wheel
+55x8x6
Band pulldown abs
+Dbl MMx20x4
RH
4x20
GHR
4/8
LOL typoā¦
Hey pb are you doing the conjugate method?
Iām doing conjugate for lower body, but Bill Kaz method for upper. Switched to Kaz after an AC joint injury in 2021.
5/12/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
BB hip thrust
225x10x3
Calf press
3x10
Reverse calf press
3x10
Band trunk twist
3x10
5/13/22
Heavy bench
Bench press
225x5x4
Wide grip bench press
185x10x3
Narrow grip bench press
185x10x3
Lateral raise
7x15
Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
5/13/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH BB extension
3x8
Concentration curl negatives
25s-10 reps-25s-10 reps x2
5/15/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
5/16/22
Light bench
Bench press
195x10x3
Wide grip bench press
170x10x3
Narrow grip bench press
170x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
5/17/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1
Concentration curl negatives
25s-10 reps-25s-10 reps x2
5/18/22
Max effort lower
Band squats
+Top squat attachment
+Strong bands
225/245/260/285/315/340/365x1
12" box
170x10x3
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
Pulldown abs
4x20
5/19/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
BB hip thrust
225x10x3
Calf press
3x15
Reverse calf press
3x15
Band trunk twist
3x10
5/20/22
Heavy bench
Bench press
235x5x3
Wide grip bench press
195x10x3
Narrow grip bench press
195x10x3
Lateral raise
7x15
Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
5/21/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH BB extension
3x8
Concentration curl negatives
25s-10 reps-25s-10 reps x2.5
5/22/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
5/23/22
Light bench
Bench press
200x8x3
Wide grip bench press
170x10x3
Narrow grip bench press
170x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
5/24/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x2
Concentration curl negatives
25s-10 reps-25s-10 reps x1