Bench Press Wave 4 Week 1

Band Warmups

Barx15

Barx10

42.5x5

52.5x5

62.5x3

67.5x5

80x5

90x10

Joker

95x4

BBB

67.5x5 for 5 sets (2sec pause)

Machine Flys

40x12 for 5 sets (3sec pause)

Lat Pulldowns

70x20 for 3 sets

Barbell curls 

Barx10 for 3 sets

Deadlift Wave 4 Week 1

Hammer strength shoulder machine 

10x50

Deadlifts

60x5

65x5

75x3

80x5

92.5x5

105x11

Joker

110x5

115x5

Hammer Strength Machine Rows

60x20

Shoulders Wave 4 Week 1

Barx10 for 2 sets

30x5

35x5

42.5x3

47.5x5

52.5x5

60x11

Joker

62.5x5

65x3

BBB

47.5x5 for 4 sets

47.5x8

Kroc Rows

40x10 for 5 sets

Standing db curls

10x10 for 3 sets

Rear delt cable flys

6.25x20 for 3 sets

Arms

Band Warmups

Cable flys

8.75x20 for 3 sets 

Machine flys

40x10 for 2 sets (3 sec pause)

Barbell curls

Barx15

30x12

35x10

40x8

Incline curls

10x10 for 3 sets 

Db overhead tricep extension 

12x12 for 3 sets

Cable triceps

28x15 for 3 sets

Bench Press Wave 3 Week 3 Beyond 5/3/1

Warmup

Barx10 for 3 sets

50x5

60x5

70x3

72.5x5

85x3

95x9

Joker

100x1

110x1

115x1

120xnope (need more speed off the chest)

BBB

75x5 for 5 sets (2sec pause)

Incline db press

30x8

30x5

Lat Pulldowns

65x20

65x20

65x20

Face pulls 

13.75 x20 for 3 sets

Deadlift Wave 3 Week 3

60x5

72.5x5

82.5x3

90x5

100x3

112.5x7

Joker

117.5x1

122.5x1

127.5xnope

Hammer Strength Machine Rows

80x10 for 5 sets 

Reverse grip Pulldowns

40x15 for 3 sets

Dumbbell side laterals

4x50

Shoulders Wave 3 Week 3

Warmups

Ex10 for 2 sets 

35x5

42.5x5

47.5x3

52.5x5

57.5x3

65x4

Joker

67.5x1

70x1

72.5 failx3

BBB

52.5x10

52.5x8

52.5x6

52.5x5

52.5x5

Kroc Rows

45x10 for 4 sets 

Barbell curls 

Ex10 for 3 sets 

Chest and Arms

Ex15 for 2 sets

Barbell Bench Press

60x15

60x10

60x10

60x10

60x12

CG Bench Press

60x10

70x10

75x7

Skull crushers

Ex12 for 2

25x12

30x10

Cable flys

8.75x20 for 3 sets

Barbell curls

Ex12 for 7 sets

Machine flys

40x12 with 3 sec pause for 2 sets

Last set to failure 

Bench Press Wave 3 Week 2 Beyond 5/3/1

Band Warmups

Tricep push downs

Face pulls

For 3 sets 

Barbell Bench Press

Warmup

Ex12 for 2 sets 

45x5

55x5

65x3

70x3

80x3

90x10

Joker

95x3

100x3

105x2

BBB

70x5 for 5 sets

Kroc Rows

35x20 for 3 sets 

Lat Pulldowns

65x10 for 3 sets

Right elbow is cranky today. Do more rehab work!

Deadlift Wave 3 Week 2

Feeder workout

Side lateral raises

4x50

Hammer strength shoulder press

10x100

Deadlift

Warmup

60x5

62.5x5

77.5x3

82.5x3

95x3

107.5x9

Joker

112.5x3

117.5x3

Hammer strength row machine

60x10

80x10 for 4 sets

Lat Pulldowns 

60x10

55x10 for 4 sets 

Shoulders Wave 3 Week 2 Beyond 5/3/1

Warmup

Ex10 for 2 sets 

32.5x5

37.5x5

45x3

47.5x3

52.5x3 (quite slow)

62.5x7

Joker

65x3

67.5x3

BBB

47.5x10

47.5x10

47.5x10

47.5x7 rest pause 2

47.5x7 rest pause 2

Kroc Rows

40x10 for 5 sets

Standing curls with fat grips 

12.5x10 for 5 sets

Conditioning Wave 3 Week 1

Feeder workout

Machine Press 15x100

Machine Flys 12x100

Ez-bar curls

10x10

30x8 for 4 sets

Isolation curls 

10x10 for 5 sets 

Overhead cable tricep extension

21x30

28x12 for 3 sets

Seated bicep curls

10x10 for 3 sets 

Dips

BWx12 for 3 sets

Seated tricep overhead extension

10x12 for 3 sets

Side Lateral Raises

10x15 for 3 sets

Bench Press Wave 3 Week 1 Beyond 5/3/1

Band Warmup

Ex15 for 2 sets

40x5

50x5

60x3

65x5

75x5

85x12

Joker

90x5

92.5x5

95x4

BBB

65x5 for 5 sets (paused)

Kroc Rows

40x10 for 5 sets

Lat Pulldowns

70x15

Foam Roll

Deadlift Wave 3 Week 1

Feeder Workout

Machine Rows

15x50

Rear Delt Machine

12x50

Warmup

60x5

60x5

72.5x3

77.5x5

90x5

100x10

Joker

105x5

110x5

BBB

80x5 for 5 sets

Lat Pulldowns

65x20 for 3 sets

Shoulders Wave 3 Week 1 Beyond 5/3/1

Band warmup 

Push downs

Face pulls

12-15 reps

Barbell Press

Warmup

20x10 for 2 sets

27.5x5

35x5

42.5x3

45x5

52.5x5

57.5x11

Joker

60x5

62.5x4

BBB

45x10

45x10

45x10

45x9

45x10

Kroc Rows

40x10 for 5 sets