8/14/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
NLC
4x8
Ab wheel
+55x9x6
Reverse calf press
4x20
Reverse hyper
4x25
1 Like
8/15/22
Light bench
Bench press
206x6x3
Wide grip bench press
177x8x3
Narrow grip bench press
177x8x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
8/16/22
Upper assistance
Super set:
EZ press / Chin ups
12x15 / 12x8
2 Likes
8/17/22
Max effort lower
4" block deadlift
+average bands
155/225/315/330/365/395/430/480x1(PR)
415x4
NLC
4/8
Ab wheel
+55x9x6
Band pulldown abs
+Dbl MMx20x3
RH
3x20
2 Likes
congrats, nice work.
1 Like
Good sh*t Pb
Thanks guys
2 Likes
8/17/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
DB split squats
3x8
Calf press
4x15
Reverse calf press
4x15
Band trunk twist
4x10
2 Likes
8/19/22
Heavy bench
Bench press
256x3x2
Wide grip bench press
211x8x3
Narrow grip bench press
211x8x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
2 Likes
8/20/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Preacher DB curl negatives
25s-10 reps-25s-10 reps x2
2 Likes
8/21/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
NLC
4x8
Ab wheel
+55x9x6
Reverse calf press
4x20
Reverse hyper
4x25
8/22/22
Light bench
Bench press
209x6x3
Wide grip bench press
180x8x3
Narrow grip bench press
180x8x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
8/23/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
2 Likes
8/24/22
Max effort lower
Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330x1 350x2
12" box 170x10x3
NLC
4x8
Ab wheel
+55x9x6
RH
4x20
Band pulldown abs
M+2Lx20x4
2 Likes
8/25/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
DB Bulgarian Split Squats
3x8
Calf press
4x15
Reverse calf press
4x15
Band trunk twist
4x10
2 Likes
8/26/22
Heavy bench
Bench press
246/254/265x3
Wide grip bench press
218x8x3
Narrow grip bench press
218x8x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
2 Likes
8/27/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Preacher DB curl negatives
25s-10 reps-25s-10 reps x2
2 Likes
8/29/22
2" Block Deadlift
155/225/315/410x1
Band pulldown abs
M+2Lx30x3
2 Likes
8/30/22
Bench press
180/190/200/210/220/230/246x1
2 Likes
9/4/22
Mock push pull meet
Bench
1st - 280 good lift
2nd - 290 good lift
3rd - 300 good lift
Deadlift
1st - 510 good lift
2nd - scratch
3rd - scratch
2 Likes
9/5/22
Light bench
Bench press
135x10
Wide grip bench press
135x10
Narrow grip bench press
135x10
Lateral raise
7x15
Superset:
Cable back hand / Seated hammer curls
1x12 / 1x10
Super set:
Seated wrist curls / Standing wrist curls
1x10 / 1x10
2 Likes