Deadnaut AI

"Heavy" bench day

5 sets of 2 floor press w 340lbs

2 sets of bench press w 295lbs 12 reps and 9 reps

3 sets of 15 Band assisted pull ups w mammoth
band

4 sets of 25 tricep band pressdowns w average band

2 sets of barbell shrugs w 405lbs 15 reps and 30 reps

3 sets of 12 football bar seated OHP 140lbs
 
"Speed" squat day

Back squat 8 sets of 3 with 365lbs

Back squat 1 set of 2 with 405lbs

Narrow stance hack squat machine 5 sets of 5 with 300lbs

Leg press 4 sets of 15 with 400lbs

Back extensions 3 sets of 12

KB swings 3 sets of 15 with 50lbs
 
"Bodybuilding day" 1/2

Seated OHP 4 sets of 8 with 225lbs

Calf raises standing bodyweight 5x25

Barbell bicep curls 3 sets of 12 with 95lbs

Lateral raises 4 sets of 20 with 25lbs each hand

Band pullovers with mammoth band 4 sets of 20
 
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"Speed" deadlift day

Deadlift from floor 8x3 with 365lbs

Snatch grip rack pulls from mid shin 3x12 with 315lbs

Barbell shrugs with 2 second squeeze at top 3x12 with 315lbs

Band assisted pull ups 4x10 with mammoth band

Roman chair back raises 50 reps broken into 3 sets, 20, 20, 10
 
Is this the Cube now?
Yeah. Gonna do it for a bit and do KB swings on off days as GPP. Its basically conjugate lite. Had a max, speed, and repetition day and then a "fluff" day for bodybuilding and lagging muscle groups
 
Repetition bench day

Incline barbell bench up to a set of 8 with 245lbs

Incline dumbbell bench 86lbs dumbbells 2x20

Close grip bench press 3x12 with 295lbs

Band flyes with strong bands 3x15

Tricep band pressdowns w average band 1x100

One arm KB OHP 3x12 w 50lbs kettlebell
 
"Heavy" squat day

Beltless squats 405lbs 5 sets of 2. Was supposed to go heavier but just wanted to work shoulder mobility and depth

Good mornings 315lbs 3 sets of 8

Band seated leg curls w mammoth band 2 sets of 50

Band good mornings w strong band 4 sets of 20

Dumbbell lunges 3 sets of 6 each leg w 86lbs dumbbells
 
Bodybuilding day

Seated OHP 4 sets of 8 w 225lbs

Dumbbell bicep curls 3 sets of 12 w 66lbs dumbbells

Dumbbell lateral raises 3 set's of 10 with 66lbs dumbbells

Band rows w strong band in each hand superset with seated band pullovers w average band 3 sets of 20 and 20
 
Bodybuilding day

Seated OHP 4 sets of 8 w 225lbs

Dumbbell bicep curls 3 sets of 12 w 66lbs dumbbells

Dumbbell lateral raises 3 set's of 10 with 66lbs dumbbells

Band rows w strong band in each hand superset with seated band pullovers w average band 3 sets of 20 and 20

Holy shit.
 
"Heavy" deadlift day

Rack pulls from mid shin 5 sets of 2 with 605lbs

Snatch grip deadlifts 2 sets of 8 with 405lbs

Barbell rows 3 sets of 10 with 405lbs

Barbell shrugs 2 sets of 20 with 405lbs

Band crunches with average band 1 set of 50, w mammoth band 1 set of 30

Was in a hurry and just used body English to get the rows done. Didn't wanna fuck around with changing weights much.
 
"Speed" bench day

Floor press w 225lbs 8 sets of 3

Incline dumbbell press w 92lbs dumbbells 3 sets of 15

Band press downs w average band 1 set of 100

Band flyes w strong bands 3 sets of 15

KB one arm OHP w 70lbs KB 3 sets of 12
 
"Repetition" squat day

Up to a set of 8 beltless back squats with 405lbs

Barbell good mornings 3 sets of 8 with 405lbs

Lunges with 53lbs KB in each hand 3 sets of 6 each leg

Double KB front squats with 53lbs KB 5 sets of 10

KB dragon flags with 53lbs KBs 3 sets of 10 (these were more like candlesticks but my core is still lit up after)
 
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