11/19 training

Wednesday: RDL: warmup to 295x6 slow

Front squat: warmup to 255x6

Thursday: seated Press: warmup to 225x10,2,3 rest pause

Lateral raises: warmup to 40/35/30x9,6,6 + iso

Machine chest press: warmup to 13/12/11 + grey X 6,4,4

Floor skullcrusher: 55sx6,3,2

Friday: Seated row: work up to 15x10,5,5

Wide grip lat pulldown: work up to 14x8,5,4

Face pulls: 5x20

DB hammer curl: 50x4,3,3

Sunday: Single leg leg curl: 135x8,4,5 each leg

DB banded RDL: 90x8 orange band

SSB squat: warmup to 300x8 20 belt squats at 205 lbs

DC seated calves

11/12 training

Sunday: Seated row: work up to 15x8,4,4

Wide grip lat pulldown: work up to 13x10,6,5

Face pulls: 2x5x15

DB hammer curl: 45x6,4,3

Monday: Single leg leg curl: 120x10,5,5 each leg

DB banded RDL: 90x10 no band

Nordic curl: 2x6 green band

SSB squat: warmup to 300x6 20 BW extensions

DC seated calves

Wednesday: incline cambered bar press: 245x8,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex5/5/5

Floor skullcrusher: 55sx6,3,3

Friday: chest supported rows: warmup to 90x6 rest pause

One arm lat pulldown: warmup to 10x8,4,4 rest pause

Face pulls: 4x20

DB hammer curl: 45x8,4,3

11/5 training

Sunday: incline cambered bar press: 235x10,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex5/5/5

50 incline curls

Floor skullcrusher: 50sx8,3,3

Tuesday: chest supported rows: warmup to 75x12,5,5 rest pause

One arm lat pulldown: warmup to 10x7,4,3 rest pause

Face pulls: 4x20

DB hammer curl: 45x6,4,3

Wednesday: RDL: warmup to 275x8 slow

Front squat: warmup to 245x6

Bit of a weird day today

Friday: seated Press: warmup to 225x8,2,2 rest pause

Lateral raises: warmup to 40/35/30x7,5,5 + iso

Machine chest press: warmup to 13/12/11 + orange X 10,6,4

Floor skullcrusher: 55sx5,2,3

10/29 training

Sunday: RDL: warmup to 265x8 slow

Nordic leg curl: orange bandx10

Paused Front squat: warmup to 245x6

Banded leaning leg extensionx20

Leg extensions: 10restpausex13,7,

Seated calves: 130lbs

Tuesday: seated Press: warmup to 225x6,3,2 rest pause + negative

Lateral raises: warmup to 35/30/25x10,9,8 + iso

Machine chest press: warmup to 13/12/11 + orange X 10,5,4

Floor skullcrusher: 50sx6,3,3

Thursday: Seated row: work up to 14x10,6,5

Wide grip lat pulldown: work up to 13x9,5,4

Face pulls: 2x4x20

DB hammer curl: 40x6,4,3

Overhead extension 4x50

Saturday: single leg leg curl: 120x8,5,4 each leg

DB banded RDL: 75x10 slow

Nordic curl: orange band 

SSB squat: warmup to 280x8 20 BW extensions

DC seated calves