4/10/23
DE Upper
Speed bench
+Mini bands
150x3x10
Bench press
204x8x2
Wide grip bench
176x10x2
Narrow grip bench
176x10x2
Lateral raise
7x15
Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
4/11/23
Upper assistance
Super set:
OH EZ press / Chin ups
4x10 / 4x10
Super set:
DB rollbacks / Reverse BB row
4x10 / 4x8
Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
4/12/23
Max effort lower
4" block deadlift
+average bands
155/225/315/395/430/483x1(PR)
420x5
NLC
4x8 (BFR)
Ab wheel
+55#x10x6
RH
4x25
4/13/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10 (all sets BFR)
Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Dragonflies
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10
4/14/23
Max effort upper
3 Board Press
220/240/265/285/307/317/330x1
Bench press
231/242/250x3
Wide grip bench
206x10x2
Narrow grip floor press
206x10x2
Lateral raise
7x15
Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x6
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
4/15/23
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / CSBB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Super set
OH EZ press / Preacher DB hammer curl
1x30/20/15/15 (All sets BFR) / 1x30/20/15/15 (All sets BFR)
4/16/23
DE lower
Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 320x2x8
NLC
4x10 (all sets BFR)
Ab wheel
+55#x10x6
RH
4x25
4/17/23
DE Upper
Speed bench
+Mini bands
165x3x8
Bench press
209x6x2
Wide grip bench
180x8x2
Narrow grip bench
180x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
4/18/23
Upper assistance
Super set:
OH EZ press / Chin ups
4x10 / 4x10
Super set:
DB rollbacks / Reverse BB row
4x10 / 4x8
Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
4/20/23
Max Effort Lower
Squats
+Top squat attachment
225/245/285/300x1 362x2
12" box
+Top squat attachment
208x10x3
NLC
4x8 (BFR)
Ab wheel
+55#x10x6
4/2123
Max effort upper
Floor press
215/240/257/277/286/298x1
Bench press
242/250/259x3
Wide grip floor press
213x8x2
Narrow grip floor press
213x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
4/22/23
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / CSBB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Super set
OH EZ press negatives / Preacher DB hammer curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
4/23/23
DE lower
Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 300x2x12
NLC
4x10 (all sets BFR)
Ab wheel
+55#x10x6
RH
4x25
4/24/23
DE Upper
Speed bench
+Mini bands
135x3x12
Bench press
212x6x2
Wide grip bench
184x8x2
Narrow grip bench
184x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
4/25/23
Upper assistance
Super set:
OH EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
4/26/22
Max effort lower
6ā block deadlift
155/225/315/405/505/x1 540x2(PR)
480x5
NLC
4x8
Ab wheel
+55#x10x6
RH
4x25
Thatās an awesome PR pb!!!
Congrats
Thanks TL
Thanks throw