12/4/24
Max effort lower
Chain Squats
+40# chains
185/205/240/260/285/300x1 325x2
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
NLC
1x10
*
12/5/24
Lower assistance
RH
1x60
Seated reverse calf press
80# x 15 x 3
Band trunk twist
3x15
*
12/6/24
Max effort upper
CG bench press
183/202/207/233/248/263x1
Chain floor press
+40# chains
219x2
Lateral raise
35s x 9
BB reverse raise
1x12
CS reverse fly
15s x 12
Band pushdowns
Lx20x3
Conc hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
12/8/24
DE lower
Speed squat
(+80# chains) 215x2x10
Speed deadlift
(+130# chains) 285x1x10
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
*
12/9/24
DE Upper
Speed bench
+40# chains
150x3x10
Incline flys
45x10
Lateral raise
35s x 10
BTB BB raise
45# x 12
CS reverse fly
10s x 25
BB curls
115x8
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*
12/10/24
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
Oblique crunch
1x15
*
12/13/24
Max effort lower & upper
4ā block deadlift
+130# chains
155/225/315/410x1
Squats
+Top squat attachment
150/200/250/300/351x1
Chain bench press
+40# chains
172/182/202/217/232/247x1
Lateral raise
35s x 9
12/14/24
Upper assistance
CSBB row
265x8
Seated cable rows
135x15
H-rolls
15s x 20
One arm side pulldown
30# x 15
BTB BB raise
45# x 10
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*
12/15/24
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
Crunches
1x40
Reverse crunches
1x10
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
12/19/24
Lower assistance
RH
1x50
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Crunches
1x30
Reverse crunches
1x10
Hanging knee raise
1x8
*
12/22/24
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
*
12/23/24
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
Band pushdown
MMx100
BB curls
135x6
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
12/24/24
Upper assistance
Superset:
EZ pullover / CG pullups (paused)
125x10 / +65# x 7
CSBB row
270x6
Seated cable rows
135x15
BTB BB raise
45# x 10
BB Shrugs
225x40
One arm side pulldown
30# x 15
Crunches
1x30
Reverse crunches
1x10
Hanging knee raise
1x8
*
12/26/24
Max effort lower
Close stance squats
150/170/200/225/250/275/300/325/350x1
Deadlift
155/225/315/405/461x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 25 x 3
Crunches
1x30
Reverse crunches
1x10
NLC
1x10
*
12/27/24
Max effort upper
Bench press
180/190/202/224/241/260x1
Incline flys
45x10
Lateral raise
35s x 9
BB reverse raise
50x10
CS reverse fly
15s x 10
Band pushdowns
Mx150
Conc hammer curls
50s x 10 x2
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
12/28/24
Upper assistance
Superset:
EZ pullover / CG pullups (paused)
125x10 / +65# x 7
CSBB row
270x6
Seated cable rows
135x15
BTB BB raise
45# x 10
BB Shrugs
225x50
One arm side pulldown
30# x 15
Crunches
1x30
Reverse crunches
1x10
Hanging knee raise
1x8
*
12/29/24
DE lower
Speed squat
(+80# chains) 215x2x10
Speed deadlift
(+130# chains) 285x1x10
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
*
12/30/24
DE Upper
Speed bench
+40# chains
150x3x10
Incline flys
45x10
Lateral raise
35s x 9
BTB BB raise
50# x 10
CS reverse fly
10s x 20
Band pushdown
Mx160
High cable curls
35x10 45x8
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*
12/31/24
Upper assistance
Superset:
EZ pullover / CG pullups (paused)
1x100 / BW x 10
CSBB row
135x20
Seated cable rows
50x50
BTB BB raise
45# x 10
BB Shrugs
135x50
Crunches
1x40
Reverse crunches
1x10
Hanging knee raise
1x8
Band trunk twist
2x10
*