6/13/22
2" Block Deadlift
155/225/315/405x1
Ab wheel
+55x8x6
1 Like
6/14/22
Bench press
180/190/200/210/220/230/245x1
1 Like
6/19/22
Mock push pull meet
Bench
1st - 275 good lift
2nd - 285 good lift
3rd - 295 good lift
Deadlift
1st - 505 good lift
2nd - scratch
3rd - scratch
1 Like
6/20/22
Light bench
Bench press
171x15x3
Wide grip bench press
146x10x3
Narrow grip bench press
146x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1 Like
6/21/22
Upper assistance
Super set:
EZ press / Chin ups
1x15 / 1x8
Super set:
Tate press / Reverse BB row
1x10 / 1x8
Super set:
One arm rope pushdown / Lateral pulldown
1x10 / 1x20
1 Like
6/22/22
Lower assistance
Squats
+Top squat attachment
12" box 180x10x3
Ab wheel
+55x10x6
NLC
4x8
1 Like
6/23/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
2L+Mx25x4
1 Like
6/24/22
Heavy bench
Bench press
182x10x3
Wide grip bench press
157x10x3
Narrow grip bench press
157x10x3
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
6/25/22
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
1 Like
6/26/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
1 Like
6/27/22
Light bench
Bench press
175x15x3
Wide grip bench press
150x10x3
Narrow grip bench press
150x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1 Like
6/28/22
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
6/29/22
Max effort lower
Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/350/366x1
12" box 170x10x3
Ab wheel
+55x10x6
RH
4x20
NLC
4x8
Band pulldown abs
M+2Lx20x4
1 Like
6/30/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
2L+Mx25x4
1 Like
7/1/22
Heavy bench
Bench press
190x10x3
Wide grip bench press
161x10x3
Narrow grip bench press
161x10x3
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
7/2/22
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
4x8
Concentration curl negatives
25s-10 reps-25s-10 reps x2
1 Like
7/3/22
DE lower
Speed squat
255x5x8
Speed Deadlift
260x1x6
Ab wheel
+55x8x6
RH
4x20
NLC
4x8
1 Like
7/4/22
Light bench
Bench press
181x12x3
Wide grip bench press
156x10x3
Narrow grip bench press
156x10x3
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1 Like
7/5/22
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
7/6/22
Max effort lower
4ā block deadlift
155/225/315/405/465/500/536x1(PR)
455x5
Ab wheel
+55x8x6
RH
3x20
NLC
3x8
Band pulldown abs
2L+Mx25x3
1 Like