pb2016
January 27, 2025, 12:05am
1937
2025-01-24T05:00:00Z
Max effort upper
Bench press
191/212/228/245/254/260x1
Chain floor press
+30# chains
215x3
Lateral raise
35s x 9
BTB BB raise
45# x 12
Modified CS reverse fly
10s x 20
Band pushdown
MMx160
High cable curls
40x10
Reverse grip BB curls
45x8
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
140x8 / 160x10
*
2 Likes
pb2016
January 27, 2025, 12:08am
1938
2025-01-25T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
Strong x10 / +65# x 9
CSBB row
270x8
Seated cable rows
135x15
BB Shrugs
225x50
One arm side pulldown
30# x 15
Superset:
Band trunk twist / Hanging knee raise
3x10 / 3x8
*
2 Likes
pb2016
January 27, 2025, 12:11am
1939
2025-01-26T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 235x2x9 / (+56# chains) 305x1x8
Superset
***Oblique pushdowns / Band pulldown abs ***
100x25x3 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
Ab wheel
1x10
*
3 Likes
pb2016
January 28, 2025, 3:40pm
1940
1/27/25
DE Upper
Speed bench
+30# chains
145x3x9
Incline fly
45x10
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Reverse grip BB curls
45x8
Hammer curls
50s x 10
High cable curls
40x10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
3 Likes
pb2016
January 30, 2025, 1:45pm
1941
2025-01-28T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
Avg x 20 / BWx10
CSDB row
50s x 10
Seated cable rows
50x50
Superset:
Band trunk twist / Hanging knee raise
3x10 / 3x8
*
3 Likes
pb2016
January 30, 2025, 2:02pm
1942
2025-01-29T05:00:00Z
Max effort lower
6ā block deadlift
+56# chains
155/225/315/350/385/415/485/465x1
Squats
+Top squat attachment
150/200/250/300/352x1
Superset
***Band trunk twist / Band pulldown abs ***
3x15 / 2Avg x 25 x 3
NLC
1x10
*
3 Likes
pb2016
January 31, 2025, 12:29am
1943
2025-01-30T05:00:00Z
Lower assistance
RH
1x60
One leg calf press
95x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
*
3 Likes
pb2016
February 3, 2025, 5:52pm
1944
2025-02-01T05:00:00Z
Max effort upper
Chain floor press
+30# chains
135/155/175/195/205/225/230/240x1
215x3
Lateral raise
35s x 10
Band pushdowns
MMx160
Band pullover
2Avg x 20
CG pullups
+65# x 8
CSBB row
270x8
Super set:
Seated wrist curls / standing wrist curls
140x7 / 160x10
*
2 Likes
pb2016
February 3, 2025, 5:56pm
1945
2025-02-02T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 195x2x12 / (+56# chains) 260x1x12
Ab wheel
1x30
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
Hanging knee raise
1x8
*
3 Likes
atlas13
February 5, 2025, 11:27pm
1946
Super setting squats and deadlifts seems like a brutal combo. Do you find that your still explosive on the speed deads after the squat set?
pb2016
February 5, 2025, 11:41pm
1947
I do, as long as the chain weight isnāt too high. I was using too much chain weight up until a few weeks ago and it was slowing down.
1 Like
pb2016
February 5, 2025, 11:43pm
1948
2/3/25
DE Upper
Speed bench
+30# chains
135x3x12
Incline fly
45x10
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Hammer curls
50s x 12
High cable curls
40x10
Reverse grip BB curls
50x8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
2 Likes
pb2016
February 5, 2025, 11:51pm
1949
2025-02-04T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
2Strong x 12 / +65# x 8
CSBB row
270x8
Seated cable rows
135x15
BB Shrugs
225x50
BTB BB raise
1 x 10
Band trunk twist
1x15
*
3 Likes
pb2016
February 7, 2025, 6:16pm
1950
2025-02-06T05:00:00Z
Max effort lower
Squats
+Top squat attachment
150/200/250/300/350/375x1
Deadlift
155/225/315/405/465x1
Ab wheel
1x40
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
1 Like
pb2016
February 9, 2025, 12:21am
1951
2025-02-07T05:00:00Z
Max effort upper
CG bench press
181/201/216/233/241/250x1
135x30
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx160
Overhead extension
1x50
High cable curls
35x12
BB curls
100x8
Hammer curls
50s x 12
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*
2 Likes
pb2016
February 10, 2025, 9:14pm
1952
2025-02-08T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
2Strong x 12 / +75# x 6
CSBB row
270x8
Seated cable rows
135x16
BB Shrugs
225x50
BTB BB raise
1 x 10
One arm side pulldown
30# x 15
Band trunk twist
3x12
*
1 Like
pb2016
February 10, 2025, 9:15pm
1953
2025-02-09T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 215x2x10 / (+56# chains) 285x1x10
Ab wheel
1x40
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
2 Likes
pb2016
February 10, 2025, 9:17pm
1954
2025-02-10T05:00:00Z
DE Upper
Speed bench
+30# chains
145x3x10
CG Incline
135x20
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
Reverse grip BB curls
60x8
Hammer curls
50s x 10
High cable curls
40x10
Super set:
Seated wrist curls / standing wrist curls
135x8/7 / 155x10x2
*
2 Likes
pb2016
February 13, 2025, 11:00pm
1955
2025-02-11T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
2Strong x 12 / +68# x 8
CSBB row
270x8
Seated cable rows
135x16
BB Shrugs
225x50
BTB BB raise
45 x 10
One arm side pulldown
30# x 15
Band trunk twist
3x12
Fireflies
1x10
*
1 Like
pb2016
February 13, 2025, 11:06pm
1956
2025-02-13T05:00:00Z
Max effort lower
2" Block Deadlift
155/225/315/405/500x1 530x0 (right hand slipped)
Squats
+Top squat attachment
155/200/250/300/352x1
Super set:
Ab wheel / Band pulldown abs
+25x10 +35x10 +45x10 / 2Avg x 25 x 3
Oblique pushdowns
100x30
One leg RDL
35s x10x2
*
1 Like