12/29/17
Max effort upper
Reverse band bench
Warmup
+reverse average bands
315/365/375x1
+sling shot
375x2 385/395/405x1
No bands
250/275/295/300x1
Reverse flies
3x15
Pushdowns
6x50
1 arm rope curls
6x6
1/5/18
Max effort upper
Pin press with chains
Warmup
+55#chains
135/155/175/195/215/225/230/235/240/255x1
+slingshot
245/275/285/295/300x1
Cable flies
6x6
1 arm rope pushdowns
1x50
Cable OH extension
1x50
Cable lying extension
1x50
EZ bar OH extension
1x50
Bench dips
1x50
1/8/18
Bench
155/160/165/170/175/180x6
Tate press
55s/60s/65s x 10
1 hand stiff arm pulldowns
6x6
Pushdowns
6x50
Reverse grip cable curls
6x6
Pec deck
6x6
1/10/18
Max effort lower
Low box squats with bands
+Light bands
135/185/225/245/275/295/315/335/345x1
Seated good mornings
225x5 315x5x3
Young press
145x6x6
Russian leg curls
6x6
Ab wheel
3x20
1/12/18
Max effort upper
Band pin press
+doubled mini bands
135/155/185/205/225x1
+slingshot
225/245x1
JM press
135/140/145/150/155/160x6
BB row
135/155/175/185/190/195x6
Tate press
55s/60s/65s x 8
Cable flies
6x6
1 hand stiff arm pulldowns
6x6
Pushdowns
3x50
Reverse flies
3x15
1/22/18
Bench
160/165/170/175/180/185x6
Young press
150x6x6
DB front raise
20s/25s/25s x 6 30s x 6 x 6
CS DB rows
70s x 6 x 6
Wide grip chin ups
6x6
DB flies
45s x 6 x 6
Pushdowns
6x50
Reverse grip cable curls
6x6
1/24/18
Max effort lower
Equipped deadlift from 2.5" blocks
+Inzer Leviathan on backward
315/405/495/550/495 x 1
Pushdowns
6x50
Ab wheel
3x20
Russian leg curls
6x6
1/26/18
Max effort upper
Reverse band bench
+reverse strong & light bands
315/365/405/455/475/495/515/525x1
OH lockouts
135/185/205/225/245/265/275/295/300x1
Incline Tate press
55s/60s/65s x 8
1/27/18
Bench accessories
Young press
150x6x6
Front raise
20s/25s/30s/30s/30s/30s x 6
Reverse flies
3x15
DB flies
50s x 6 x 6
DB row
80/90/100/110/110/110x6
1 hand stiffarm pulldowns
6x6
Pushdowns
6x50
Reverse grip cable curls
6x6
1/31/18
Max effort lower
Reverse band low box squat
+Reverse strong bands
315/365/405/455/480x1
No bands
315x1
Young press
150x6x6
Front raise
20s/25s/25s x 15
Stiffarm pulldown
6x6
Standing pulldown abs
3x10
Russian leg curls
6x6
2/2/18
Max effort upper
Reverse band 2 board press
+reverse strong bands
315/365/405/425/445x1
Mid height pin press
225/245/275/295/300x1
Incline Tate press
55s/60s/65s x 8
DB pullover
85x6x2 90x6x2 95x6x2
Front raise
20s/25s/25s x 15
2/3/18
Bench accessories
6" bench lockouts
225/275/300/315/365/405/425x1
JM press
115/135/155/160/165/170x6
Behind back BB shrugs
225/315/405/455/405x6
Wide grip chins
6x6
Reverse flies
3x15
Pushdowns
6x6
Reverse grip curls
6x6
2/5/18
Bench
165/170/175/180/185/190x6
Young press
150x6x6
Front raise
20s/25s/25s x15
Cable flies
6x6
1 arm stiffarm pulldowns
6x6
Pushdowns
6x50
Reverse grip cable curls
6x6
2/7/18
Max effort lower
Band Deadlift from 4" blocks
+doubled mini bands
135x5 185/225/315/405/465(PR)/405x1
Young press
150x6x6
Front raise
20s/25s/25s x 15
Stiffarm pulldown
6x6
Pulldown abs
4x10
Russian leg curls
6x6
2/9/18
Max effort upper
3 board press with bands
+doubled mini bands &3 board
95/135/155/185/205/225/245x1
+slingshot
265/275/285x1
OH lockouts
225/245/275/295/305/315/335/355x1
Incline Tate press
55s/60s/65s x 8
EZ bar pullover
95x6x6
CS EZ bar rows
125x6x3 135x6x3
2/10/18
Bench accessories
Young press
150x6x6
Front raise
20s/25s/25s x 15
Behind back BB shrugs
225/315/405/405/405x6 315x10 225x20
Cable flies
6x6
Stiffarm pulldown
6x6
Pushdowns
6x50
1 arm rope curls
3x15
2/12/18
Bench
170/175/180/185/190/195x6
Young press
150x6x6
Front raise
3x15
Cable flies
6x6
1 hand stiffarm pulldowns
6x6
Pushdowns
6x50
Reverse grip cable curls
3x15
2/14/18
Max effort lower
Low box squats with chains
+120# chains
135/185/225/245/300/325x1
Standing good morning from pins
225x6x5
Stiffarm pulldown
3x10
Pulldown abs
4x10
2/16/18
Max effort upper
4 board press with chains
+120# chains
95/135/185/205/215/225/230x1
+slingshot
275x1
5" bench lockouts
225/315/365/405/430x1
Incline Tate press
55s/60s/65s x 8
Front raise
20s/25s/25s x 15
2/17/18
Bench Assistance
5" lockouts
225/275/315/365/385/405*x1
BB Shrugs
225/315/405/455/405x6
Front raise
20s/25s/25s x 15
OH EZ bar extension
75/75/75/85/85/85x6
Pushdowns
6x50
Reverse grip cable curls
3x15
CSR machine
200x6x6