WO5 ME Upper

Cambered bar bench

Bar x 6
40 x 6
60 x 3
70 x 2
80 x 2
90 x 1
95 x 0
Changed bar path lower
85 x 1

Close grip bench - Fat bar

Bar x 10
55 x 10
65 x 8 x 3
x 7

DB Press

30kg/s x 5
x 5
x 5

Chest supported rows

20 x 15
40 x 12
x 12
x 8*

WO6 DE Lower

Saftey bar box squat
1 min breaks

130kg x 2 x 10

Hip Thrusters

60kg x 10
80 x 10
80 x 10
80 x 10

GHR - Arched back

BW x 8
x 8
x 8
x 8

WO7 DE Bench

Bench - 3 diff grips. Sub 1min breaks

67.5kg x 3 x 9

Military press - 5/3/1

40 x 3
45 x 3
52.5 x 6

Wide/close grip volume bench

60 x 10
65 x 14 (paused on chest)
x 10
x 10
*- close grip x 10
70 x 8
*- close x 6
70 x 7
*- close x 4 (blaaaagh)

Tricep pushdowns

55lb x 8
60lb x 10
70 x 9
75 x 7
x 7

Leg raises - bent leg

x 12
x 12
x 12
x 11

Extra workout 2

Kennely presses - DB

10kg x 10
x 8
x 8
x 8
x 8

One armed KB Press

16kg 9/s x 4

Incline DB Flies - paused

10kg x 12 x 4

Mini band tri pushdowns
100 reps

60
25
16

WO 8 ME Lower

Rack pulls
Just below knees. 5 holes showing.*

60 x 6
100 x 3
140 x 3
180 x 3
200 x 1
220 x 1
230 x 1
240 x 0 **

Double KB Swings

24kg x 10
X 8
x 8
x 8

Lat pulldowns - Ultra wide handle

12 x 10
15 x 12
16 x 12
x 10
x 10

45deg extensions mini band

x 10
x 10
x 10
x 10

Med band next time

Reverse hyper

160 x 8
200 x 10
x 10
x 8

Standing abs - tri rope

3plates x 8
4 x 10
5 x 8
x 9
x 10

Extra WO3

Zerher squats
Unracked from bench - squat motion only*

60kg x 8
70 x 8
x 8
x 8
x 8 *

Pull throughs - mini band

x 15 x 4

Banded GM's

Purple mediums x 20 x 4

KB side bends

24kg 8/s x 4

Liked these. Think next time I do them I'll loop a mini band around the handle to force me to be a bit more explosive. Also 24kg is tje biggest single weight I've got so I'll need to try make it harder somehow.

WO9 ME Upper

Fat bar floor press - false grip

Bar (35kg) x 8
55 x 6
65 x 6
75 x 3
85 x 3
95 x 1
105 x 1
110 x 1

Weighted pull ups - hammer grip

10kg x 5
x 5
x 5
x 5

Tate presses - DBs

12.5/s x 8
x 8
15 x 8
*- Rickshaw shrugs 40kg x 15
x 8
**- 40 x 15
*x 8
**- 40 x 15
x 8
**- 40 x 15

GHR Sit ups - deep

x 10
x 10
x 8 *

Extra Workout

Incline bench
60kg x 8 x 4

DB flies - from hips
10kg x 8 x 4

Hammer curls
15kg x 8 x 4

Tri pushdowns - mini band
x100*

krs- why so many reps for the pushdowns? just wondering. and do you get a forearm pump doing tate presses? i feel like im doing them wrong sometimes

In the westside book of methods Louie talks about extra work to bring up your bench and one of the best ideas is throwing a band over a door frame 3 or 4 times a week and doing 100 pushdowns in as few sets as possible.

It's a relativly light weight and it allows you to recover pretty fast. So I've been throwing them in whenever I can.

Are you making sure to relax all your muscles as the DBs are on your chest then exploding through your chest/tris for each rep? I find this stops cheating and really hammers your tris just below the elbow.

Also make sure your pushing the DBs into each other as you extend.

W0 10 DE Lower

Saftey bar box squats

132.5 x 2 x 2

Too heavy. Was going to reset this week but brought it forward. Keep this bar weight now and add chains.*

125 x 2 x 10

Pulldowns - seated row handles

15 x 8
16 x 8
x 8
17 x 8
x 8

Front Squats

60 x 6
80 x 6
90 x 5
100 x 3*

Grip becomes a problem before the weight does.

GHR - Superman raised 3 boards

x 8
15kg x 8
x 8
x 8
x 8*

Hanging leg raises

x 8 x 4

i'll throw in some super light weight sets of rope pushdowns a couple of times a week if i remember. im too broke for bands. i should probably add some direct biceps work if im throwing them in though. i hate curls and hardly do them.

and re: tate press.. no, i wasnt relaxing at the bottom but did get a slight pause going. i'll make sure to pause longer and relax and also push the dumbells into each other. i was just keeping them in contact and not pushing them together much.

thanks

Extra workout

At park earlier did about 30 pull ups super wide in multiple sets of 1s 2s & 3s.*

Bulgarian split squats

BW x 8/s
10kg/s x 8
x 8
x 8
x 8
x 8

Mini band leg curls

x 8/s x 5

Spread leg situps - 10kg DB

x8/s
x 8
x 8/s no weight

Yeh I think it's pretty important to ensure your elbows are fully flared and you really focus on exploding from the chest.

I think hammer curls and straight bar curls will be the most help.