"DE" Lower and DE Upper- You get a band! And you get a band!!!


  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)


  • Straight or Buffalo bar to parallel box. 
  • Use same band tension as last time and 50% of the bar weight you used last week. 8 sets of 2 with slight pause on the box.


No ego boost quite like having like 4 dimes on the bar and having it feel heavy…………… Da fuk.

Oh we also used a strong and mini band. On each side.



  •  RDL for 5 sets of 5 and Inverse leg curls for 5 sets of 5

We are all breaking out into secondary movements based on weakness. I chose RDLs because fuck it- I havent done those in a while and I figure they would be good for my weak HGB complex. That is obviously the hamstring/glute/back complex. The textbook term.  My back is the one really lacking in this equation so I try to keep the weight where I can still feel it in my hamstrings as opposed to just a nice low back pump.

215 on RDLs and quarter and 5 on the inverse leg curls.



  • Heavy ass face pulls 5 x6-8


130- I put my foot up on a box so I can really heave the fuck out of that thing.



  • Belt squat marching 3x 90 seconds


3 plates total for 90 seconds of spicy waddling



  • Reverse hyper 3x15 lighter with chest up pause at the top- using about 50% or more as what you use for heavy reverse hypers.


4 plates total. Probably a little on the heavy side for what the exercise calls for but I can actually feel both my glutes and low back so I like.



Free time


Free time?? That wasn't enough exercising??



  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)


  • DE Upper: bench against doubled micro using a soft touch
  • + This means do NOT let the bar touch your body on just skim your shirt. If easier reverse 1/4 inch off your chest. 
  • Yes, same percentage - 50% 9x3. 3 different grips. take some weight off the bar to account for added band weight (40 lbs)


We are back to not waving speed work and I am curious to see if the lighter overall percentages makes any difference in  my max effort work. I also like this no touch bench because I usually love smashing the bar off my ribs during speed work so this actually makes me stay tight in the bottom. Oh also I suck off the chest when I bench so maybe this is for the best. Hm weird maybe those two are related...



For my secondary upper work, I chose shoulders for one day and triceps for the other. My shoulders are always lacking and I obvi need the triceps for my shirt. The last time I hammered shoulders I actually managed to recover a bench when it was heading towards my face so it means my shoulders are working and semi existing


  • OHP using 2 different grips
  • 4 sets of 8 reps 


After my debacle last week with the swiss bar, I went with a straight bar and just moved my grip in for 2 sets.


  • Chest supported row- Elbows flared and chest up try to hit upper back 3x5-15 pause at the top for a second


I did this exercise a lot in the last two training cycles as part of my un-fuck my upper back plan and I feel like it helped.


  • dumbbell rolling triceps 8x8



  • lat pull 4x15
  • + use an attachment you have never used before.



  • Hanging leg raises 4x10 as many toes to bar as possible


I CAN DO ALMOST ALL OF THEM T2B NBD (that means tow to bar no big deal).


  • Free time


This is a relatively short day so i do some more back and sometimes triceps at the end depending on whether they feel swole or not. If not, I swole them.


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