9-7-5 Wave - Back & Chest...

Front Lever Pulls - 3-2-1x2 -  (20lb Vest & 10lb ankle weighs)

 I feel these in my whole upper back more than any other back movement! 

“Front lever pulls are an upper body multi-plane pulling exercise that simultaneously combines pull-up, rowing and static strength elements. In my opinion this movement (and all its evil variations :D) is far superior to simple pull-ups and should be a staple in all gymnastic conditioning programs”. - Coach Sommer, GymFit

Ring Push Ups - 9-7-5 - 20lb Vest 

*Superset

Ring Fly - 9-7-5x2 - 20lb Vest 

Seal Rows - 35-53-70/53-53-70 

*Superset

Cash Out:  Max Reps Push Ups in 60 seconds - 65 (2 rep PR! - got 38 on first 30 seconds). Goal is 70+

9-7-5 Wave - Back & Chest...

Dynamic Front Lever- 5-3-1x2

Ring Push Ups - 18-14-10x2

Ring Fly - 9-7-5x2 - 20lb Vest 

One-arm High Ring Rows - 9-7-5x2 - 20lb Vest 

One-arm High Pulley Rows - “There is no better lat spreader than this - the one arm pulley row! You can keep your hip and pelvis back will you let the arm go up and away from your hips… Placing an amazing tension on the lats”. - @ athleanx (used rings in garage. #PandemicProblems$

Cash Out: 

Max Reps Push Ups in 60 seconds (20lbs Vest) - 52 (40 consecutive!). Next stop 60 consecutive.  

Dynamic Front Lever (10lb ankle weighs) - 3x3

9-7-5 Wave - Back & Chest...

Dynamic Scapula Front Lever- 5-3-1x2

Guillotine Press - 165-175-185/170-180-190 then, 225x6 

KB Press -53-70-70x2*

*arms below parallel 

One Arm Kettlebell Row - 70-70-97/70-97-125(3) then, 1 rep @ 203lbs

PM: 

Afternoon Session: Bench Press - 8x3 @ 205lbs (60 second rest)

Felt solid after all training today. 225x10 is in my sights! 

9-7-5 Wave - Back & Chest...

L-Sit Pull Ups - 9-7-5x2

Guillotine Press - 160-170-180/165-175-185

KB Floor Press/Fly -

53-53-70/53-53-70

One Arm Kettlebell Row - 53-70-97/70-97-125(3)

Cash Out: 

Ring Fly - 2x8

Banded C2B Chin Ups - 2x8*

*The band forces you to use stricter form. The outward force prevents you from killing for excessive swinging. 

9-7-5 Wave - Back & Chest...

AM:

Chin Up - 20-30-40/25-35-45

Guillotine Press - 160-170-180/165-175-185

KB Floor Press/Fly -

53-53-70/53-53-70

Reverse-Grip Row - 

160-170-180/170-180-190

“Reverse-grip rows better targets those stubborn lower lats. And because your hands are supinated, you’re automatically stronger because of the mechanical advantage and biceps involvement”. - Muscle & Performance

Cash Out: 

Archer Push Ups - 2x8

KB High Pulls - 2x8 @ 36lbs

KB Pullovers - 2x8 @ 53lbs

Assisted One-arm KB Press - 2x3 @ 97lbs

PM:

100 Push Ups - AFAP - 3:49

Barbell High Pull - 5x10 @ 45lbs

9-7-5 Wave - Back & Chest..

AM:

Strict Pull Up - 15-25-35/20-30-40

Guillotine Press - 155-165-175/165-175-185

“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.

When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation

KB Floor Press/Fly -

35-53-70/35-53-70

Trap Bar Row - 155-165-175/165-175-185

Cash Out: 

Ring Fly - 2x25 

KB Pullovers - 3x8 @ 53lbs

PM:

Cannon Ball Pull Ups: “Using the cannonballs is exactly what makes this pull-up variation a beast.  By holding a  ball in each hand, you’ll have to keep your wrist flexed the entire time.  The tension created in the wrists and into the forearms helps develop serious pulling strength.

You’ll instantly notice the tension created in your hands is carried across your arms into your upper back.  You’ll create much more stability and contraction throughout the movement”. - Muscle & Fitness 

I did 10x5 at bodyweight and 2x3 @ 55lbs. My forearm/grip strength was more of a limiting factor than anything else. Great pump across may arms and lats! 

9-7-5 Wave - Back & Chest...

LeverEdge Rows - 90-110–140/110-140-160

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

1.5 Rep Incline DB Bench Press - 35lbs-45lbs-55lbs/45lbs-55lbs-70lbs

Cable Row - 130-140-150/140-150-160 Superset: Low-to-High Cable Flys - 6x8 @ 30lbs

DB Hex Press - 3x8 @ 30lbs

Benefits Of The Dumbbell Hex Press

1. Extra Chest Tension

2. Stronger Contraction

3. Easier On The Shoulders

4. Great Triceps Workout

5. Skin-splitting Pumps

Cash Out: Dynamic Front Levers & Tiger Bend Push Ups - 3x6 (Superset) 

Technique to do tiger bend pushup

“This is an advanced progression of regular push-ups. So if you’re not comfortable with regular push-ups, you should not try tiger push-ups at all. However, this is a great exercise and can be used to work your way up to the freestanding handstand push-ups. Following are the steps involved in executing the perfect tiger push up.

1. Get in the top position of a push-up and extend your arms. The neck and the back must be in a straight line. Place your hands a little wider than the shoulder width and tighten up your core. This is your starting position for the push-up. 

2. Now lower yourself to the bottom position until your chest almost touches the floor. Push yourself back by getting the forearms and back of the elbow to the ground position. At this point, the hip may rise a little high.

3. Now go back to the bottom position of push-up by pushing forward, and later go back to the starting position by pushing up.

4. Repeat. Perform as many repetitions as possible.

Muscles involved in tiger bend push-ups

Tiger bend push-ups is an effective exercise that targets various smaller and larger muscle groups. The primary targets of this exercise are the triceps and the shoulder muscle. This exercise enhances the quality of pectorals, deltoids, trapezius, and triceps”. - Superhuman.Fitness

9-7-5 Wave - Back & Chest...

Strict Pull Up - 25-35-45/30-40-50

Football Bar Bench Press - 137-157-177/157-177-197 then, 237x1 (57lb

Bar) 

Incline DB Bench Press - 55-65-75/65-75-85

Wide Cable Row - 145-165-185/165-185-205

Cash Out: 

Football Bar Decline Bench - 1x25 @ 127lbs. 1x15 @ 147lbs, 1x10 @ 165lbs

9-7-5 Wave - Back & Chest..

Fat Bar Strict Pull Up - 20-30-40/25-35-45

Football Bar Bench Press - 130-150-170/150-170-190(3)

Incline DB Bench Press - 50-60-70/60-70-80

Wide Cable Row - 140-160-180/160-180-200

Cash Out: 

25 TRX Push Up

Iron Cross - 2 attempts. 

9-7-5 Wave - Back & Chest...

Strict Pull Up - 15-25-35/20-30-40

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

Incline DB Bench Press - 45lbs-55lbs-65lbs/55lbs-65lbs-75lbs

T-Bar Row - 135lbs-155lbs-175lbs/155lbs-175lbs-195lbs (Close Grip)

Cash Out: 

TRX Push Up - 2x25 (they are no joke!)

Max Reps Strict Fat Bar C2B Pull Ups - 12

PM: Garage

Kettlebell Flys - 3x8 - 35lb

Kettlebell High Pull - 3x8 - 35lbs

9-7-5 Wave - Back & Chest...

Jumping Negative Pulldowns - 130-150-170/150-170-190

Jumping negatives! The purpose of this exercise is to work the negatives for your lats and rear delts with a heavier weight (just about your bodyweight). Jump up - pull the weight down - and focus on a slow negative. Jump again and repeat! 

Cybex Chest Press- 170-190-210/190-210-2300

DB Bench Press - 100x5x2 (Got ten reps at 100lbs and was spoke to by the staff... 😬) 

Negative Pull Up - 50 seconds 

9-7-5 Wave - Back & Chest...

Strict Pull Up - 20-30-40/25-35-45 (8)

LeverEdge Press - 210-225-240/225-235-250

Incline DB Bench Press - 40-50-60/50-60-70

Negative Pull Up - 45 seconds 

I finished my back and chest workout with a super slow negative pull-up lasting 45 seconds. Super difficult. I was shaking the whole time. 

Quasi-Isometric Training

This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.

It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

9-7-5 Wave - Back & Chest...

Strict Pull Up - 15-25-35/20-30-40

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

Incline DB Bench Press - 35lbs-45lbs-55lbs/45lbs-55lbs-70lbs

Dumbbell Row -60lb-70lbs-80lbs/70lbs-80lbs-90lbs

Cash Out: Strict Fat Bar C2B Pull UPS - 12 reps