5/25/22
Max effort lower
6” block deadlift
155/225/315/405/505/555x1
470x5
Ab wheel
+55x8x6
RH
4x20
GHR
4x8
Band pulldown abs
4x20
5/26/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
Calf press
3x15
Reverse calf press
3x15
Oblique crunches
3x10
1 Like
5/27/22
Heavy bench
Bench press
245x3x3
Wide grip bench press
200x10x3
Narrow grip bench press
200x10x3
Lateral raise
7x15
Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
1 Like
5/28/22
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
1 Like
5/29/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
1 Like
5/30/22
Light bench
Bench press
205x8x3
Wide grip bench press
175x10x3
Narrow grip bench press
175x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1 Like
5/31/22
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 x1
1 Like
6/1/22
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330/350/370x1
12" box 180x10x3
Ab wheel
+55x10x6
NLC
4x8
1 Like
6/2/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
BB hip thrust
225x10x3
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
4x20
1 Like
6/3/22
Heavy bench
Bench press
255x3x2
Wide grip bench press
210x8x3
Narrow grip bench press
210x8x3
Lateral raise
7x15
Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
1 Like
Monstrous sets ya got there pb.
1 Like
6/4/22
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
6/5/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
1 Like
6/6/22
Light bench
Bench press
207x8x3
Wide grip bench press
179x10x3
Narrow grip bench press
179x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1 Like
6/7/22
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
1 Like
6/8/22
Max effort lower
2” block deadlift
+average bands
155/225/315/335/365/390/425/470x1
Ab wheel
+55x8x6
RH
4x25
GHR
4x8
Band pulldown abs
4x25
6/9/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
BB hip thrust
225x10x3
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
4x25
1 Like
6/10/22
Heavy bench
Bench press
245/253/263x3
Wide grip bench press
216x8x3
Narrow grip bench press
216x8x3
Lateral raise
7x15
Super set:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
1 Like
6/11/22
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
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x1
1 Like
Well done pb my friend.
1 Like