6/16/21
Max effort lower
6” block deadlift
155/225/245/315/405/500x1 535x0
405x5
Ab wheel
+25x10x2
+45x10x2
RLC
4x8
RH
3x25
6/17/21
Lower assistance
Kneeling squats
405x6x5
Supine leg raise
3x20
Band leg curls
Lx30x3
Y raise
3x10
6/18/21
Bench assistance
Floor press
95x10x3
Wide grip floor press
95x10x3
Narrow grip floor press
95x10x3
Lateral raise
20x12
Supset:
Reverse grip BB curl / Underhand reverse fly
3x10 / 3x20
One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10
Pec slides
3x15
6/19/21
Bench assistance
Superset:
Isolated kickbacks /CSBB row
4x10 / 225x8x4
Superset:
EZ bar extension / CSBB row
4x8 / 225x8x4
Superset:
Rope pushdown / CSBB row
4x10 / 225x8x4
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x6
JM press
3x8
6/20/21
DE lower
Speed squat
245x5x8
Speed deadlift
320x1x6
Ab wheel
+25x10x2
+55x10x2
RH
3x25
GHR
4x8
6/21/21
Bench assistance
Floor press
95x15x3
Wide grip floor press
95x10x3
Narrow grip floor press
95x10x3
Lateral raise
6x12
Supset:
EZ bar curl / Underhand reverse fly
3x10 / 3x20
One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10
Y raise
3x10
6/22/21
Bench assistance
Superset:
Isolated kickbacks / Reverse BB row
4x10 / 4x8
Superset:
EZ bar extension / Reverse BB row
4x8 / 4x8
Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x10x4 / 115x10x7
JM press
3x8
6/23/21
Max effort lower
Band squats
+strong bands
205/225/245/275/300/325/330/340x1(HPR)
225x8
Ab wheel
+25x10
+55x10x3
RH
3x25
GHR
4x8
6/24/21
Lower assistance
Kneeling squats
405x6x5
Supine leg raise
3x20
Band leg curls
Lx30x3
Y raise
3x10
Hey man! Cool log, big numbers in here! What’s a kneeling squat?
Thanks man, but my numbers should be a lot higher.
Kneeling squats are squats done while kneeling, but you gotta use some soft mats to kneel on. They are much easier that regular squats.
1 Like
6/25/21
Bench assistance
Floor press
105x10x3
Wide grip floor press
95x10x3
Narrow grip floor press
95x10x3
Lateral raise
6x12
Supset:
BB curl / Underhand reverse fly
3x30 / 3x20
One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10
Pec slides
3x15
6/26/21
Bench assistance
Superset:
Isolated kickbacks / Reverse BB row
4x10 / 4x8
Superset:
EZ bar extension / Reverse BB row
4x8 / 4x8
Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
95x11x4 / 125x10x6
Y raise
3x10
6/28/21
Bench assistance
Floor press
100x15x3
Wide grip floor press
95x10x3
Narrow grip floor press
95x10x3
Lateral raise
4x10
Front raise
3x10
Supset:
BB curl / Underhand reverse fly
3x30 / 3x20
One arm JM pushdown
20x1/2/3/4/5/6/7/8/9/10
7/4/21
DE lower
Speed squat
245x5x8
Ab wheel
+55x10x4
GHR
4x8
Band pulldown abs
Dbl Mx20x4
7/5/21
Bench assistance
Floor press
105x15x3
Wide grip floor press
100x10x3
Narrow grip floor press
100x10x3
Lateral raise
4x12
Front raise
3x10
Superset:
Reverse grip BB curl / Underhand reverse fly
3x10 / 3x20
EZ bar extension negatives
30-10-30 x 3
Pec slides
3x15
7/6/21
Bench assistance
Superset:
EZ bar press / Reverse BB row
4x10 / 4x8
Superset:
EZ bar extension / Reverse BB row
4x10 / 4x8
Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6
7/8/21
Max effort lower
2” block deadlift
+average bands
155/225/275/325/365/390/420/435x1 455x0
315x5
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
Band pulldown abs
Dbl Mx20x4
7/9/21
Bench assistance
Floor press
115x10x3
Wide grip floor press
105x10x3
Narrow grip floor press
105x10x3
Lateral raise
7x12
Supset:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
Pec slides
3x15
7/10/21
Bench assistance
Superset:
EZ bar press / Reverse BB row
4x10 / 4x8
Superset:
EZ bar extension / Reverse BB row
4x10 / 4x8
Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8
Superset:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6