8/20/21
“Heavy” upper
Bench press
140x10x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
8/20/21
“Heavy” upper
Bench press
140x10x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x30 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
8/21/21
Bench assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x8
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
Preacher dumbbell curl negatives
30s-10reps-30s x 3
8/22/21
DE lower
Speed squat
250x5x8
Speed deadlift
320x1x6
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
8/23/21
Light upper
Bench press
130x15x3
Wide grip bench press
110x10x3
Narrow grip bench press
110x10x3
Lateral raise
7x15
Superset:
Reverse grip BB curl / Reverse fly
3x12 / 3x20
EZ bar extension negatives
30s - 10 reps - 30s x 3
Pec slides
3x15
8/24/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x10
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x10
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
8/25/21
Max effort lower
Band squats
+strong bands
205/225/245/275/300/325/335/350x1(HPR)
230x10
Ab wheel
+55x10x4
RH
4x20
GHR
4x8
Band pulldown abs
+Dbl Mx20x4
8/26/21
Lower assistance
Seated good mornings
205/225/245/265/245/225x3
Y raise
3x10
8/27/21
“Heavy” upper
Bench press
140x10x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x20 / 3x20
EZ bar reverse grip extension negatives
30s-10 reps-30s x 3
8/28/21
Bench assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
5x10 / +25x8x5
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x8
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
9/6/21
Light upper
Bench press
135x15x3
Wide grip bench press
115x10x3
Narrow grip bench press
115x10x3
Lateral raise
7x15
Superset:
Hammer curls / Reverse fly
3x8 / 3x10
OH EZ bar extension negatives
30s - 10 reps - 30s - 10 reps x 2
BB shrugs
155x75
9/7/21
Bench assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x20
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
9/8/21
Max effort lower
4” block deadlift
+average bands
155/225/315/330/365/395/425/465x1
400x5
Ab wheel
+55x11x4
RH
4x20
Band pulldown abs
Dbl Mx20x4
GHR
4x8
9/9/21
Lower assistance
Kneeling squats
410x6x5 410x10
Band pulldown abs
+Dbl Mx20x4
One leg calf press
50x10x4
9/10/21
“Heavy” upper
Bench press
145x10x3
Wide grip bench press
125x10x3
Narrow grip bench press
125x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x20 / 3x20
OH EZ bar extension negatives
30s-10 reps-30s x 3
9/11/21
Upper assistance
Super set:
EZ bar press / CSBB row
4x10 / 185x8x4
Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4
Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x15
Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x6 / 120x10x4
9/12/21
DE lower
Speed squat
250x5x8
Speed deadlift
320x1x6
Ab wheel
+55x11x4
RH
4x20
GHR
4x8
9/13/21
Light upper
Bench press
140x15x3
Wide grip bench press
120x10x3
Narrow grip bench press
120x10x3
Lateral raise
7x15
Superset:
Hammer curls / Reverse fly
3x8 / 3x10
OH EZ bar extension negatives
30s-10 reps-30s-10 reps-30s-10 reps x 3
BB shrugs
155x80
9/14/21
Upper assistance
Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4
Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2
Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4
9/16/21
Max effort lower
Squats
225/245/275/310/330/355/390x1(HPR)
12” box squat
155x10x3
Seated good morning
225/245/275/275x3
Ab wheel
+55x11x4
9/17/21
“Heavy” upper
Bench press
150x10x3
Wide grip bench press
130x10x3
Narrow grip bench press
130x10x3
Lateral raise
7x15
Super set:
BB curl / Underhand reverse fly
3x20 / 3x20
OH EZ bar extension negatives
30s-10 reps-30s x 3