11/3/24
DE Upper
Speed bench
+Mini bands
135x3x12 (new bands)
CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
10s x 20
OH DB extension
50x23
OH EZ extension
85x10
One arm OH extension
15x23
One arm rope pushdown
30x15
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
11/5/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x12
BB reverse raise
20# x 30
Band pull-apart
2M x 30
One arm side pulldown
30# x 15
Band trunk twist
1x12
Fireflies
1x10
Hanging knee raise
1x8
*
11/6/24
Max effort lower
6ā block deadlift
155/225/315/405/505/x1 541x2(PR)
Squats
+Top squat attachment
150/200/250/300/350.5x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
Cable oblique pushdowns
100x20
NLC
1x10
*
11/10/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x2x10 / (+130# chains) 285x1x10
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
NLC
1x10
*
11/11/24
Max effort upper
Chain bench press
+40# chains
172/182/202/217/232/247/262x1
Incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
45x12
CS reverse fly
15s x 10
Incline Tate press
50s x 10
High cable curls
35x10
Conc hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
11/12/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x13
One arm side pulldown
30# x 15
Band pull-apart
2M x 30
Hanging oblique knee raise
1x8
Band trunk twist
1x15
*
11/13/24
Max effort lower
Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/333x1
Deadlift
155/225/315/405/461x1
Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
Cable oblique pushdowns
100x20
NLC
1x10
11/14/24
Lower assistance
NLC
1x10
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Band trunk twist
3x15
*
11/15/24
Max effort upper
Bench press
185/202/224/241x1 260x2
Chain floor press
+40# chains
218x4
Lateral raise
35s x 9
BB reverse raise
45x12
CS reverse fly
15s x 10
OH EZ extension
85x10
High cable curls
35x10
BB curls
105x9
Conc hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x11x2
*
11/16/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x13
One arm side pulldown
30# x 15
Band pull-apart
2M x 30
Band trunk twist
3x15
*
11/17/24
DE lower
Speed squat
(+80# chains) 235x2x8
Speed deadlift
(+130# chains) 305x1x8
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
Cable oblique pushdowns
100x20
NLC
1x10
*
11/18/24
DE Upper
Speed bench
+40# chains
145x3x9
Incline flys
45x10
Lateral raise
35s x 9
BTB BB raise
45# x 12
CS reverse fly
10s x 20
One arm rope pushdown
30x15x3
EZ curls
105x9
Conc hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
11/19/24
Upper assistance
Superset:
EZ pullover / CG pullups
65x20 / +65# x 8
CSBB row
245x10
Seated cable rows
135x15
One arm side pulldown
30# x 15
Band pull-apart
2M x 30
Hanging knee raise
1x8
*
11/25/24
DE Upper
Speed bench
+40# chains
145x3x12
Incline flys
45x10
Lateral raise
35s x 9
BTB BB raise
45# x 12
CS reverse fly
10s x 20
OH DB extension
50x23
One arm rope pushdown
30x15
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
11/26/24
Upper assistance
Superset:
EZ pullover / CG pullups
65x20 / BW x 10
CSBB row
255x8
Seated cable rows
135x15
BTB BB raise
45# x 10
One arm side pulldown
30# x 15
Crunches
1x50
Hanging knee raise
1x8
*
11/27/24
Max effort lower
4ā block deadlift
(+130# chains)
155/225/315/405x1
Squats
+Top squat attachment
150/200/250/300/351x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
11/29/24
Max effort upper
Reverse grip chain bench press
+40# chains
135/155/175/185/195/200x1
Incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
45x12
CS reverse fly
15s x 10
OH DB extension
50x23
OH EZ extension
85x10
One arm OH extension
15x23
One arm rope pushdown
30x15
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
12/1/24
DE lower
Speed squat
(+80# chains) 195x2x12
Speed deadlift
(+130# chains) 260x1x12
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
12/2/24
DE Upper
Speed bench
+40# chains
145x3x12
CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
45# x 12
CS reverse fly
10s x 20
One arm rope pushdown
30x15x3
High cable curls
35x10
40x10
45x8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
12/3/24
Upper assistance
Superset:
EZ pullover / CG pullups (paused)
125x10 / +65# x 7
CSBB row
255x8
Seated cable rows
135x15
BTB BB raise
45# x 10
One arm side pulldown
30# x 15
Band pull-apart
2M x 30
Hanging knee raise
1x8
*