7/27/18
Max Effort Upper
4 board press
225/245/275/295/305/315/330/345x1 225x15
Incline Tate press
55s/60s/65s x 8
…
7/27/18
Max Effort Upper
4 board press
225/245/275/295/305/315/330/345x1 225x15
Incline Tate press
55s/60s/65s x 8
…
7/30/18
DE Upper
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3
CG bench
135/155/175/185/195/200x6
Lateral raise
20s x 15 x 3
One hand stiffarm pulldowns
6x6
Decline flies
55s x 6 x 6
CG cable row
6x6
Reverse grip BB curls
BBx15x3
8/1/18
Max Effort Lower
Pin Squats with chains
+120# chains
…315x1
Russian leg curls
6x6
8/3/18
Max effort upper
Reverse band bench
+reverse strong bands
315/365/405/425/455x1 315x20
OH BB Extensions
65x8 85x8x2 65x20
Decline cable flies
6x6
One hand stiffarm pullover
6x6
8/4/18
Bench accessories
Ultra CG bench
135/155/175/185/195/200x6
Lateral raise
25s x 6 x 6
BB pullover
95x6x6
CSDB row
70s x 6 x 6
BB curls
95x6x6
8/8/18
Rep lower
Quad extension
90x20x3
90/135/180/135/135/135x6
One hand stiffarm pulldown
6x6
CG cable rows
6x6
8/10/18
Max effort upper
Bench press
225/245/265/275/295/305x1 225x8
EZ bar skull crusher
75x8x3
Stiffarm pulldown
6x6
Decline cable flyes
6x6
Front raise
25s x 15 x 3
Rear raise
25s x 15 x 3
Lateral raise
25s x 6 x 6
Hammer curls
50s x 6 x 6
8/13/18
DE upper
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3
CG incline
135x20 135x18
Decline cable flyes
6x6
One hand stiffarm pulldowns
6x6
CG cable rows
6x6
Alternating DB curls
50s x 6 x 6
8/17/18
Max effort upper and lower
CG incline
185/205/225/245/250x1
Deadlift from 4" blocks plus bands
+doubled mini bands
135/185/225/275/315/365/405/460/405x1
8/18/18
Bench accessories
Decline cable flyes
6x6
CSDB row
70s x 6 x 6
EZ bar pullover
95x6x6
EZ bar skulls
75x6x6
Lateral raise
25s x 6 x 6
Front raise
25s x 15 x 3
Hammer curls
50s x 6 x 6
8/20/18
DE upper
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3
JM press
135/140/145/150/155/160x6
Decline cable flyes
6x6
I hand stiffarm pulldowns
6x6
Lateral raise
25s x 6 x 6
CG cable rows
6x6
Alternating DB curls
50s x 6 x 6
8/22/18
Max effort lower
Close stance squats
225/245/275/315/335/355x1 22x15
Stiffarm pulldown
6x6
Pushdowns
3x50
Standing calf press
315x6x6
8/24/18
Max effort upper
1 board press
225/245/265/275/295/310x1 225x12
EZ bar skull crushers
45x20x6
Wrist curls
105x20x3
8/25/18
Bench accessories
CG 1 board press
225/245/265/275/285x1
Decline flyes
6x6
1 hand stiffarm pulldowns
6x6
Front raise
25s x 15 x 3
CG cable rows
6x6
Hammer curls
50s x 6 x 6
8/27/18
Bench accessories
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3
OH BB extension
65x20x5
Lateral raise
25s x 6 x 6
Decline cable flyes
6x6
1 hand stiffarm pulldowns
6x6
CG cable rows
6x6
Alternating DB curls
50s x 6 x 6
8/31/18
Max effort upper and lower
2 board press
225/245/265/275/295/315x1 225x13
Deadlift from 6" blocks plus chains
135/225/315/405x1
Hip machine
(In) 4x20
(Out) 4x20
Decline flyes
6x6
9/1/18
Bench accessories
CG 2 board press
235/245/265/275/285x1
Stiffarm pulldown
6x6
Front raise
25s x 15 x 3
CG cable rows
6x6
9/7/18
Max effort upper and lower
3 board press
225/245/265/275/295/315x1 335x0 335x1
225x16
Pin Squats - Pin 9
135/185/225/245/275/315/335/355x1
+Inzer knee wraps
365/385x1
BB calf press
385x12x3
CG cable rows
6x6
Russian leg curls
6x6
9/8/18
Bench accessories
CG 3 board press
225/245/265/275/285/290x1
CG cable row
6x6
Lateral raise
25s x 6 x 6
DB shrugs
50s x 100
9/11/18
Bench accessories
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 2303x3
CG incline
135x20x2
One hand stiffarm pulldown
6x6
Stiffarm pulldown
95x6x6
DB pullover
80x6x3
90x6x3
CG cable row
6x6