6/29/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Good morning
3x8 (all sets BFR)
Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Fireflies / Band trunk twist
2L+Mx25x3 / 4x15 / 3x10 / 4x20 / 3x10 / 3x10
6/30/23
Max effort upper
Bench press 3RM
135/155/185/205/225/245x1 265x3
235/242x3
Wide grip bench press
207x10x2
Narrow grip bench press
207x10x2
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
7/1/23
Upper assistance
Super set:
EZ extensions / Pull ups
4x10 / 3x10 1x22
Super set:
Tate Press / CSBB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x15 / 4x10
OH BB extensions
1x30 (BFR)
BB curls
1x30 (BFR)
Reverse grip BB curl
1x20 (BFR)
7/9/23
DE lower
Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 310x2x10
Ab wheel
+55#x11x6
NLC
4x10
7/10/23
DE Upper
Speed bench
+Mini bands
135x3x12
Bench press
210x6x2
Wide grip bench
181x10x2
Narrow grip bench
181x10x2
Lateral raise
7x15
Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x8
7/11/23
Upper assistance
Super set:
OH EZ press / Pull ups
4x10 / 3x10 1x22
Super set:
DB extension / Reverse BB row
4x10 / 4x9
Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x2 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)
7/12/23
Max Effort Lower
Squats
+Top squat attachment
225/245/285/300/345x1
12" box
+Top squat attachment
200x20
Ab wheel
+55#x10x6
NLC
4x8 (BFR)
RH
3x33
7/13/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10 (all sets BFR)
Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Fireflies / Band trunk twist
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10 / 4x10
7/14/23
Max effort upper
Chain bench press
+40# chains
185/195/215/232/251/259/273x1
Bench press
243/251/260x3
Wide grip bench press
214x8x2
Narrow grip bench press
214x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x6
7/15/23
Upper assistance
Super set:
EZ extensions / Pull ups
4x10 / 3x10 1x23
Super set:
Tate Press / CSDB row
4x10 / 4x15
Super set:
One arm pushdown / Lateral pulldown
4x15 / 4x10
Super set
OH EZ press negatives / Reverse grip curl negatives
25s-10 reps 25s-10 reps x2 (last set BFR) / 22s-8 reps 22s-8 reps x2 (last set BFR)
7/16/23
DE lower
Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 310x2x10
Ab wheel
+55#x11x6
NLC
4x10
One leg DB Stiff leg deadlift
3x10
7/17/23
DE Upper
Speed bench
+Mini bands
140x3x10
Bench press
213x6x2
Wide grip bench
185x8x2
Narrow grip bench
185x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x8
Super set:
DB kickbacks / Reverse grip wrist curls
4x10 / 4x10
7/18/23
Upper assistance
Rope pushdowns
6x15
Incline DB extension
4x15
Reverse grip pushdowns
4x15
One arm rope pushdowns
4x15
Reverse grip curls
3x15 1x20
OH BB extension
1x50 1x30 (All sets BFR)
BB curls
1x30 (BFR)
Reverse BB curls
1x20 (BFR)
7/19/23
Max effort lower
4ā block deadlift
155/225/315/405/500/540x1(PR)
470x3
Ab wheel
+55#x11x6
NLC
4x10 (all sets BFR)
Powerwheel pike / knee raise
4x10
7/20/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10 (all sets BFR)
Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Fireflies / Band trunk twist
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10 / 4x10
7/21/23
Max effort upper
CG bench press
195/215/232/251/259/270/283x1
Bench press
270x3
Wide grip bench press
220x8x2
Narrow grip bench press
220x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Seated hammer curls
3x15 / 2x8 / 2x8 / 3x10
Reverse BB wrist curls
3x10
7/22/23
Upper assistance
Super set:
Pull ups / CSBB row
4x10 / 4x8
Super set:
Lateral pulldown / Reverse BB row shrugs
4x10/ 4x10
Super set
Preacher hammer curl negatives / Reverse grip curl negatives
25s-10 reps 25s-10 reps x1 (BFR) / 20s-8 reps 20s-8 reps x1 (BFR)
7/23/23
DE lower
Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 315x2x8
Ab wheel
+55#x11x6
NLC
4x10 (BFR)
7/24/23
DE Upper
Speed bench
+Mini bands
145x3x9
Bench press
213x6x2
Wide grip bench
185x8x2
Narrow grip bench
185x8x2
Lateral raise
7x15
Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Seated hammer curls
3x15 / 2x8 / 2x8 / 3x10
Reverse grip BB wrist curls
3x10
7/25/23
Upper assistance
Giant set:
Pull ups / EZ pullovers / Lying EZ extensions
2x20 / 2x6 / 2x6