9/14/18
Max effort upper and lower
4 board press
225/245/265/275/295/315/335x1 350x0 350x1 225x17
Deadlift from 4” blocks
225/315/405/495/515x1
Russian leg curls
6x6
9/14/18
Max effort upper and lower
4 board press
225/245/265/275/295/315/335x1 350x0 350x1 225x17
Deadlift from 4” blocks
225/315/405/495/515x1
Russian leg curls
6x6
9/15/18
Bench accessories
CG 4 board press
205/225/245/265/275/285/295x1
Decline cable flyes
6x6
Lateral raise
25s x 6 x 6
Reverse flyes
15s x 10 x 6
Alternating DB curls
50s x 6 x 6
9/17/18
Bench accessories
Speed floor press
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 2303x3
CG floor press
135x25x2
Decline cable flyes
6x6
1 hand stiffarm pulldown
6x6
Lateral raise
25s x 15 x 3
CSR machine
200x6x6
Hammer culrs
50s x 6 x 6
9/19/18
Max effort lower
Reverse band squats
+reverse strong bands
315/365/405/455/475x1
+Inzer knee wraps
495x1
-knee wraps
225x16
Pulldown abs
3x10
Russian leg curls
3x6
9/21/18
Max effort upper
Reverse band bench
+reverse strong bands
315/365/405x1 460/460x0
315x12
Incline Tate press
55/60/65x8
DB floor press
110x4
BB skulls
BBx36
DB shrugs
50x100
DB curls
50x6x6
9/24/18
DE Upper
Speed bench
205/225/230x3x3
DB flyes
45x6x6
1 hand stiffarm pulldowns
6x6
CG pushdowns
6x6
DB curls
50x6x6
Rear delt raise
3x20
9/26/18
Max effort lower
Deadlift from 2" blocks
+120# chains
135/225/315/405x1 435/435x0 435x1
Pulldown abs
3x10
Stiffarm pulldown
6x6
Rope pushdown
3x20
Russian leg curl
6x6
9/28/18
Max effort upper
Bench
225/245/265/275/295x1 310x0 310x1 225x8
10/12/18
Max effort upper and lower
1 board press
225/245/265/275/295x1 315x0 315x1 225x10
Pin 8 squats
225/275/315/365x1
10/15/18
DE upper
Speed bench
205/225/230x3x3
Giant set:
Hammer skulls 75x20x3
Hammer pullover 95x6x6
Lateral raise 25s x 6 x 6
Chins 6x6
DB curls 50s x 6 x 6
10/17/18
Max effort lower
Deadlift from 4" blocks
+120# chains
135/225/315/405/435x1
Squats
225x16
Russian leg curls
3x6
10/19/18
Max effort upper
2 board press
225/245/265/275/300x1 320x0 320x1 225x11
BB skulls
50x20x6
DB curls
50x6x6
10/22/18
Bench accessories
Giant set:
EZ bar skulls 75x6x6
Lateral raise 25x6x6
EZ bar pullover 95x6x6
Pull ups 6x6
DB curls 50s x 6 x 6
10/22/18
Max effort lower
Pin 9 squats
225/275/325/365/405/425x1
Full depth 225x16
Decline cable flyes
6x6
Pulldown abs 3x10
Russian leg curls 3x6
10/26/18
Max effort upper
3 board press
225/245/265/275/300/335x1 225x16
11/2/18
Max effort upper
4 board press
225/245/265/275/295/315/335x1 225x18
Back forearm curls
135x10x3
5" lockouts
405x1x3
11/3/18
Bench accessories
CG 4 board
225/245/265/275/295/300x1
11/7/18
Max effort lower
Reverse band deadlift from 4” blocks
+reverse strong bands
315/405/495x1 605x0 585x1
Leg press
230x25
Russian leg curls
3x6
11/9/18
Max effort upper
Reverse band bench
+reverse average band
275/315/335/355/375/395x1 405x0
+slingshot
455x0
CG 315x3x3
5” lockouts
225/315/365/385x1 405x0
11/10/18
Bench assistance
Giant set:
Bench: 135x6x6
DB pullover: 90x6x6
EZ bar skull crusher: 75/85x6 95/100x6
Lateral raise: 25x6x6
CG pull-up: 6x6
Concentration DB curls: 50x6x6
Decline cable flyers
6x6