Monday 8/2/21

My Two Days a Week Log

My Routine

Squat-Press-Upper Body Assistance
Squat

• 6-4-2 + 2 back off sets

Press

• 6-4-2 + 2 back off sets

Close grip bench press -

•  8-12 Double progression + 50%

​​Chin ups

•  8-12 Double progression + 50%

Chest supported row -

• 350 method

Curls

• Rest pause with 20 seconds rest

Push down

• Rest pause with 20 seconds rest

Trap Bar Deadlift - Bench Press - Lower Body Assistance
Trap bar deadlift

• 6-4-2 + 2 back off sets

Bench press

• 6-4-2 + 2 back off sets

Paused squats

• 3 x 6

Glute ham raise

•  330 method

Wheel roll out

• 5 x 3

Reverse hypers

• 4 x 20

My article on two days a week strength training