Workout 1

Exercise Sets Reps % 1RM

A Standing Shoulder Press 3
 Week 1 5 65,75,85
 Week 2 3 70,80,90
 Week 3 5/3/2001 75,85,95
 Week 4 5 40,50,60
B Dip 5 15
C Chin-Up 5 10

Workout 2
Exercise Sets Reps % 1RM
A Deadlif 3
 Week 1 5 65,75,85
 Week 2 3 70,80,90
 Week 3 5/3/2001 75,85,95
 Week 4 5 40,50,60
B Good Morning 5 12
C Hanging Leg Raise 5 15

Workout 3
Exercise Sets Reps % 1RM
A Bench Press 3
 Week 1 5 65,75,85
 Week 2 3 70,80,90
 Week 3 5/3/2001 75,85,95
 Week 4 5 40,50,60
B Dumbbell Chest Press 5 15
C Dumbbell Row 5 10

Workout 4
Exercise Sets Reps % 1RM
A Squat 3
 Week 1 5 65,75,85
 Week 2 3 70,80,90
 Week 3 5/3/2001 75,85,95
 Week 4 5 40,50,60
B Leg Press 5 15
C Leg Curl 5 10
As always thank you to my co-brands Inzer Advance Designs and Jax Nutrition.
Monday’s highlights: (5.6.19)
Day 1 Bench
Floor press to a set of 3, RPE 9 basically
Added weight on floor press
The overall volume of assistance work is up
Monday’s Bench session:
Normal Warm-up
Suitcase carry
McGill big 3
Shoulder big 3
Goblet squat
Training:
Floor press: sets of 3 to 345 – I didn’t have much lef and felt time for a deload
Close grip floor press: 295×5, 4
Standing OHP: 2×6
Incline DB press: 2×6
Stir the pot: 100
I pushed this about as hard as I should have without crossing the tipping point. We use this term a lot of the thin line we shoul
Wednesday’s highlights: (5.8.19)
Day 2 Pull: Sumo
Rack pulls for assistance work, conventional
Worked quad as assistance work/hams on Saturday
Finished up the belt squat
Wed’s Squat session:
Normal Warm-up
Suitcase carry
McGill big 3
Shoulder big 3
Goblet squat
Training:
405x1x5 singles
Rack pull at the knee: 500x3x3
Belt squat: pistons
Stir the pot: 100
This session felt better than the week prior but man things are catching up with me. I was too stiff to get in perfect position sum

Saturday’s highlights: (5.11.19)

Day 3 Squat: SSB sets of 5 then 3 with 100lbs in chain.
Heavier on Good morning (still, no belt)
Heavier on belt squat as well
Added nordic curl to the scheme. These will be my four staples for the squat over the offseason.
Saturday’s Squat session:
Normal Warm-up
Suitcase carry
McGill big 3
Shoulder big 3
Goblet squat
Training:
SSB with Chains: 385×2 425×1 – plus 130lbs in chains
Good morning: 3×5 – 315 no belt
Belt squat: 5 plates for 3×5
Nordic ham curl: 3×3 – with a slow eccentric (3-4 seconds)and concentric – getting better at these.
Stir the pot: 100
m a lot of the thin line we should ride which is also known as ‘ticking the dragons tail’ aka playing with fire. Sometimes we cross this line an

stiff to get in perfect position sumo, and it showed. I will undoubtedly be deloading this week! All in all, I got the work in, and I’m feeling be
. Sometimes we cross this line and get burned/hurt. My job right now is not to cross this threshold on the bench press, but give it enough s

ot the work in, and I’m feeling better each week.

bench press, but give it enough stimuli to continue to build.
Workout 1 Week 1
Exercise Sets Reps % 1RM
Pre Shoulders/Arms 100
A Standing Shoulder Press 3 65,75,85
 Week 1 5 70,80,90 40/ 45/ 50
 Week 2 3 75,85,95
 Week 3 5/3/2001 40,50,60
 Week 4 5
B Dip 5 15
C Chin-Up 5 10

Workout 2 % 1RM
Exercise Sets Reps
Pre Pull/post 100 65,75,85
A Deadlif 3 70,80,90
 Week 1 5 75,85,95 135/185/225/315
 Week 2 3 40,50,60
 Week 3 5/3/2001
 Week 4 5
B Good Morning 5 12
C Hanging Leg Raise 5 15
% 1RM
Workout 3
Exercise Sets Reps 65,75,85
Pre Push/ arms 100 70,80,90
A Bench Press 3 75,85,95
 Week 1 5 40,50,60
 Week 2 3
 Week 3 5/3/2001
 Week 4 5
B Dumbbell Chest Press 5 15
C Dumbbell Row 5 10 % 1RM

Workout 4 65,75,85
Exercise Sets Reps 70,80,90
Pre Legs 100 75,85,95
A Squat 3 40,50,60
 Week 1 5
 Week 2 3
 Week 3 5/3/2001
 Week 4 5
B Leg Press 5 15
C Leg Curl 5 10