11/6/22
DE lower
Super set:
Speed squat / Speed Deadlift
255x5x8 / 320x1x6
Super set:
Ab wheel / NLC
+55#x10x6 / 4x8
1 Like
11/7/22
Light bench
Bench press
207x6x3
Wide grip bench press
178x10x3
Narrow grip bench press
178x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
11/8/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
EZ press negatives
20s-10 reps -20s-10 reps- x1
Preacher DB curl negatives
25s-10 reps-25s-10 reps x3
2 Likes
11/9/22
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330/350/379x1
12" box 200x10x3
NLC
4x8
Ab wheel
+55x10x6
RH
2x25
Band pulldown abs
2L+Mx25x2
2 Likes
11/10/22
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10
Calf press
3x15
Band Ab side pushdown
Sx10x3
Reverse calf press
3x20
2 Likes
11/11/22
Heavy bench
Bench press
248x3 257x3x2
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
11/12/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
EZ press negatives
20s-10 reps -20s-10 reps- x3
Preacher DB curl negatives
25s-10 reps-25s-10 reps x3
1 Like
11/13/22
DE lower
Super set:
Speed squat / Speed Deadlift
260x4x8 / 265x1x6
Super set:
Ab wheel / NLC
+55#x10x6 / 4x8
1 Like
11/14/22
Light bench
Bench press
210x6x3
Wide grip bench press
182x8x3
Narrow grip bench press
182x8x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
11/15/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x10
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps- x1
Preacher DB curl negatives
25s-10 reps -25s-10 reps -25s-10 reps x1
2 Likes
11/16/22
Max effort lower
2ā Block Deadlift
155/225/315/405/x1 490x2x2
455x5
NLC
4x8
Ab wheel
+55x10x6
RH
4x25
Band pulldown abs
2L+Mx25x4
2 Likes
Good ol PB,
He just trains and logs
Fantastic work my friend
Thanks TL. I always keep a low profile.
11/17/22
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10
Calf press
3x15
Band Ab side pushdown
Sx10x3
Reverse calf press
3x20
2 Likes
11/18/22
Heavy bench
Bench press
248x3 257x3 267x3
Wide grip bench press
219x8x3
Narrow grip bench press
219x8x3
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
11/19/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
EZ press negatives
20s-10 reps -20s-10 reps- x3
Preacher DB curl negatives
25s-10 reps-25s-10 reps x3
2 Likes
11/21/22
2" Block Deadlift
155/225/315/410x1
Band pulldown abs
M+2Lx30x3
2 Likes
11/22/22
Bench press
180/190/200/210/220/230/240/250x1
2 Likes
11/27/22
Mock push pull meet
Bench
1st - 285 good lift
2nd - 295 good lift
3rd - 305 miss
Deadlift
1st - 511 good lift
2nd - scratch
3rd - scratch
2 Likes
11/28/22
Light bench
Bench press
135x10
Wide grip bench press
135x10
Narrow grip bench press
135x10
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes