2/26/18
Light bench
175/180/185/190/195/200x6
Young press
150x6x6
DB front raise
25s x 15 x 3
One hand stiffarm pulldowns
6x6
One hand rope pushdowns
3x15
One hand rope curls
3x15
CG seated cable rows
6x6
2/28/18
Max effort lower
Equipped low box squat
+Inzer Leviathan
315/365/405/425/450x1 315x3
Young press
150x6x6
Front raise
25s x 15 x 3
Pullups
6x6
Stiffarm pulldown
6x6
Russian leg curls
6x6
3/3/18
Max effort upper
Reverse band 3 board press
Warm up
+reverse strong bands
315/365x1
+reverse light bands
405/455/495/515x1 530x0 525x1
Incline Tate press
55s /60s/65s x 8
DB pullover
85/85/95/95/100/100x6
DB flies
55s x 6 x 6
Front raise
25s x 15 x 3
Pull ups
6x6
CG pushdowns
6x50
Alternating DB curls
50s x 6 x 6
3/5/18
Light bench
180/185/190/195/200/205x6
Young press
150x6x6
Front raise
3x15
1 hand stiffarm pulldowns
6x6
CG pushdowns
6x50
Alternating DB curls
50s x 6 x 6
3/7/18
Max effort lower
Reverse band deadlift from 6" blocks
+Reverse strong bands
315/405/495/605/615(PR)/495x1
Front raise
25s x 15 x 3
Russian leg curls
6x6
Alternating DB curls
50s x 6 x 3
3/9/18
Max effort upper
3 board reverse band bench
+reverse strong bands
315/365/405/425/455x1 465x0 315x20
Incline Tate press
55s/60s/65s x 8
DB front raise
25s x 15 x 3
Pullups
3x10
Alternating DB curls
50s x 6 x 6
3/10/18
Bench assistance
BB Shrugs
225/315/405/405/455/455 x 1
315x20
DB flies
55s x 6 x 6
Stiffarm pulldown
6x6
Pushdowns
6x50
3/12/18
Dynamic effort upper
Speed bench
CG 200x2x3
MG 215X2x3
NG 225x2x3
Young press
150x6x6
Front raise
25s x 15 x 3
DB flies
55s x 6 x 6
1 hand stiffarm pulldowns
6x6
Pushdowns
6x50
CG cable row
6x6
Alternating DB curls
50s x 6 x 6
3/16/18
Max effort upper
4 Board band press
Warmup
+doubled mini bands
95x5 135/185/205/225/245/255/260 x 1
265x0 135x20
Incline Tate press
55s/60s/65s x 8
DB flies
55s x 6 x 6
Pull ups
6x6
3/17/18
Bench assistance
Light bench
135x5x3
BB shrugs
135x100
Young press
150x6x6
Stiffarm pulldown
6x6
Pushdowns
6x50
Alternating DB curls
50s x 6 x 6
3/19/18
DE upper
Speed bench
CG 200x2x3
MG 215x2x3
NG 225x2x3
Young press
150x6x6
Front raise
25s x 15 x 3
DB flies
55s x 6 x 6
Stiffarm pulldown
6x6
Pushdowns
6x6
CG cable row
6x6
DB hammer curls
50s x 6 x 6
3/21/18
Max effort lower
Low box squats with bands
+average bands
225/245/275/295/315x1
Split squats
95x5x3
Russian leg curls
3x6
3/23/18
Max effort upper
5 board press
245/275/300/315/335 x 1 355x0 225x20
Incline Tate press
55s/60s/65s x 8
DB flies
55s x 6 x 6
Front raise
25s x 15 x 3
Pullups
6x6
3/24/18
Bench assistance
Shrugs
225x20x5
Rope pushdowns
3x20
One arm rope pushdowns
3x10
EZ bar lying extensions
75x6x6
OH EZ bar extension
75x10x3
Seated OH BB
45x20x2 65x20
1 hand stiffarm pulldowns
6x6
4/4/18
Max effort lower
Equipped deadlift from 4" blocks
+Inzer Leviathan on backward
315/405/495/530(PR)/515/495x1
Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3
Split squats
95x5x3
Russian leg curls
6x6
Ab wheel
3x10
4/6/18
Max effort upper
Reverse band 2 board press
+reverse strong bands
315/365x1
+reverse light bands
405/455/495x1 530x0 525x0
Reverse grip
315x10 365x6 405/455/495x1
Incline Tate press
55s/60s/65s x 8
One hand stiffarm pulldowns
6x6
DB Hammer curls
50s x 6 x 6
4/7/18
Bench assistance
Giant set:
DB shrugs 110s x 20 x 5
CG pullups 6x6
Front raise 3x15
DB flies 6x6
Super set:
Rope pushdowns 3x20
One arm rope pushdowns 3x10
EZ bar lying extensions 70/80/80/80/80/80x6
OH EZ bar extensions
80x8x3
OH BB extension
45/45/65 x 20
4/9/18
DE upper
Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3
JM press
135/135/155/155/175/175x6
Front raise
25s x 15 x 3
DB flies
55s x 6 x 6
1 hand stiffarm pulldowns
6x6
DB curls
6x6
4/11/18
Max effort lower
Reverse band low box squats
+reverse strong bands
315/365/405/455x1 485x0 485x1
Split squats
95x5x3
Pulldown abs
3x10
DB row
100x6x6
Face pull
3x20
Standing cable reverse flies
3x10
Russian leg curls
6x6
4/13/17
Max effort upper
3 board reverse band bench
+reverse strong bands
315/365/405/425/455/460/465×1
Reverse grip
405x1
Incline Tate press
55s/60s/65s/60s x 8
DB flies
55s x 6 x 6
1 arm Tate press
25s x 10 x 3
1 hand stiffarm pulldowns
6x6