4/14/18
Bench assistance
Giant set:
DB shrugs 110s x 6 x 6
BB curls 95x6x6
Standing calf press 300x6x6
Front raise 25s x 15 x 3
Behind back BB wrist curls 95x10x6
OH lockouts
135/185/225x3 245x1 265x1
CG cable rows
6x6
Face pulls
3x20
4/21/18
Max effort upper and lower
4 board press plus chains
+120# chains
95/135/155/185/205/225x1
Deadlift from 6" blocks plus chains
- 120# chains
135/225/315/405x1
4/23/18
DE upper
Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3
DB front raise
15s x 15 x 3
CG bench
155/160/165/170/175/180x6
DB flies
55s x 6 x 6
DB pullover
90x6x6
DB row
100x6x6
Alternating DB curls
50s x 6 x 6
4/25/18
Max effort lower
Low box squats plus chains
+120# chains
135/185/205/225/245/275/300/330x1
Split squats
95x5x3
Front DB raise
25s x 15 x 3
Pulldown abs
3 x10
4/27/18
Max effort upper
5 Board press plus chains
+120# chains
135/155/185/205/225/235x1 245x0
R. Grip
135x1
CG incline
135/145/155/165/175/170x6
DB flies
55s x 6 x 6
EZ bar pullover
95x6x6
5/7/18
DE Upper
Speed bench
Middle on smooth 205x3x3
Index on smooth 215x3x3
Thumb on smooth 225x3x3
CG bench
6x6
Front raise
25s x 15 x 3
DB row
100x6x6
DB flies
55s x 6 x 6
1 hand stiffarm pulldown
6x6
Hammer curls
50s x 6 x 6
5/9/18
Max effort lower
Equipment low box squats
+Inzer Leviathan
315/365/405/425x1 450x0
Front raise
25s x 15 x 3
Russian leg curls
4x6
5/11/18
Max effort upper
1 Board press
+1 board
225/245/265/275/295/300x1 305x0 225x10
Front raise
25s x 15 x 3
Incline Tate press
55s /60s/65s x 8
DB pullover
95x6x6
Pushdowns
1x30
5/12/18
Bench assistance
CG 1 Board press
185/205/225/245/265/270x1
Superset:
DB shrugs 110s x 20 x 3
DB flies 55s x 6 x 6
CSDB row
70s x 6 x 6
DB Hammer curls
50s x 6 x 6
Reverse flies
(Partials)
50s x 50
25s x 25
(Full ROM)
10s x 10
5/14/18
DE upper
Speed bench
Middle on smooth: 205x3x3
Index on smooth: 215x3x3
Thumb on smooth: 225x3x3
CG bench
(Middle on smooth)
155/160/165/170/175/180x6
Front raise
25s x 15 x 3
DB flies
55s x 6 x 6
BB pullover
95x6x6
Hammer curls
50s x 6 x 6
5/16/18
Max effort lower
Reverse band deadlift from 2" blocks
+reverse strong bands
225/315/405/495/600x1/550x1
Split squats
95x5x3 135x3
Pulldown abs
3x10
Pushdowns
1x40
CG cable row
6x6
5/18/18
Max effort upper
2 board press
225/245/265/275/295/305x1 225x10
Incline Tate press
55s/60s/70s x 8
CG chins
3x12
Pushdowns
1x40
5/19/18
Bench assistance
CG 2 board press
185/225/245/265/275x1
DB flies
55s x 6 x 6
DB curls
50s x 6 x 6
1 hand stiffarm pulldowns
6x6
5/21/18
DE upper
Speed bench
Middle on smooth 205x3x
Index on smooth 215x3x3
Thumb on smooth 225x3x3
CG incline
135/155/175/170/170/170 x 6
DB flies
55s x 6 x 6
Stiffarm pulldown
6x6
CG cable rows
6x6
Front raise
15s x 15 x 3
DB hammer curls
50s x 6 x 6
5/25/18
Max effort upper
3 board press
225/245/265/275/295/310/315/325x1 225x11
Superset
Incline Tate press 55s/60s/65s x 8
Front raise 15s x 15 x 3
Giant set
DB flies 55s x 6 x 6
CSDB row 70s x 6 x 6
EZ bar pullover 95x6x6
Pushdowns 3x50
5/26/18
Bench assistance
CG 3 board press
225/245/265/275/280x1
BB shrugs
225/315/405/405/405/405x6
Hammer curls
50s x 6 x 6
Reverse flies
(partials) 50s x 35
25s x 20
(full) 15s x 10
BB wrist curls
95x10x3
5/30/18
Max effort lower
Deadlift from 4" blocks
+doubled mini bands
135/185/225/275/315/365/405/460/405x1
Pulldown abs
3x10
Russian leg curls
6x6
6/1/18
Max effort upper
4 board press
225/245/275/295/305/315/330/340x1 225x15
Incline Tate press
55s/60s/65s x 8
Front raise
15s x 15 x 3
Decline flies
55s x 6 x 6
DB curls
50s x 6 x 6
6/2/18
Bench accessories
CG 4 board press
185/225/245/265/275/280 x 1
BB pullover
95x6x6
CSDB row
70s x 6 x 6
6/4/18
DE upper
Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3
CG incline
135x20/15/15
Front raise
25s x 15 x 3
Decline DB flies
55s x 6 x 6
Stiffarm pulldown
6x6
Seated cable row
6x6
Alternating DB curls
50s x 6 x 6