7/23-7/30 training

Tms: 225fs 330bench 210ohp 365dl

Monday: front squat:155x5 180x5 5x200x5
Ohp: 145x5 165x5 190x5 145x12
100 chins different grips in 10 sets
Facepulls: 5x35x20
Dips: 10 sets 143 total reps

Deadlift: 255x5 290x5 3x325x5
Bench: 235x5 265x5 4x295x5 275x5
Db rows: 5x55x20
Incline 1.5 curls: 25x10 2x25x8

Ohp: 10x145x5
Front squat: 155x5 180x5 200x5 155x20backsquat
Weighted chins: 5x55x5 different grips
5x35x20 facepulls
100 shrugs 170 in 2 sets.

Not the best lifting week for me.  Monday was the best day.  I kinked my neck Tuesday from wrestling and it made deadlift and bench feel like hell the next day.  Friday my neck felt okay but I felt really sick in the morning and almost didn't train.  Glad I stuck it out tho and trained because it was an okay workout.

7/16 - 7/23 training

Monday: Front squat: 135x5 165x5 5x18 5x5
Ohp: 135x5 145x5 165x5 135x11
100 chins different grips in 10 sets
5x20 facepulls 35 lbs
Dip machine: bodyweight for 100 reps in 5 sets

Wednesday: Deadlift: 225x5 275x5 3x315x5
Bench: 225x5 255x5 5x275x5
Db rows: 5x50x20 both sides.
Db spider curl: 50 both sides in 5 sets 25 lbs

Friday: Ohp: 10x145x5
Squat: front: 135x5 165x5 185x5 165x20 back
5x45x5 chins different grips
100 facepulls 5x20 at 35 lbs
100 shrugs on calf machine 150x2sets

Training felt good this week..  expecting good things if my eating keeps up.  This was more of a primer week..  the intensity for the main lifts was down 5-10% on all lifts, so this can be considered "week 0" in a sense.

7/9 -7/16 training

Monday: paused bench: 240x3 275x3 315x6 240x9
felt really weak.
+ barbell row: 4x225x7

Incline bench: 5x185x10,10,8,8,8
+ facepulls: 5x50x12
Floor flyes:7 3x40x15
+ straight arm pulldowns 3x50x15

75 poundstone curls and extensions

Tuesday: deadlift: 3x325x5 5x195x10 snatch grip, 2x135x6 super deficit
No leg press today
75 leg curls and extensions

Thursday: Ohp: 150x3 170x3 195x 150x
+ Kirk shrugs: 4x225x10

Db ohp: 4x80x10,9,8,8
+ meadows shrugs: 4x80x10,9,8,8

Lateral raises + rear delt raises: 3x15x15

Poundstone curls and overhead extension 75 reps each

No Friday got called in early to work.
Think I'm overtraining a bit.  Wrestling 3 times a week on top of Hitting 30 sets on 2 upper body days and doing 10 or more sets of deads and squats on my 2 lower body days seems to be really taking a toll on my sleep.

I might just switch back to BtM since I didn't really give it a fair shot, And the volume seems a little more managable then what I've been running.

Not sure if I wanna do a deload tho since I deloaded 2 weeks ago.  Will probably just do a lighter week of btm then do 3 weeks till my cousins wedding in august

7/2 - 7/9 training

Monday:
Paused bench: 225x5 260x5 295x8 225x10
+ bent barbell row: 4x225x6

Incline: 5x185x10-6
+ facepulls: 5x50x12

Floor flyes: 3x35x15
+ straight arm pulldown: 3x50x15
Poundstone curls + overhead extensions: 50 reps each

Tuesday:
Deadlift: 3x315x5 5x185x10 snatch grip 2x185x6 romanians 2x135x5 super deficit.
Leg press: 3x4platesx20,15
50 leg curls and extensions

Thursday:
Ohp: 135x5 160x5 225 miss 180x8
+ Kirk shrugs: 4x225x10

Db ohp: 3x80x10-8
+ meadows shrugs: 3x80x10-8

Incline lateral raises + rear delt flyes: 2x15x15

50 poundstone curls and extensions

Friday:
Hang cleans 3x5 185
Front squat: 145x5 165x5 190x9
20 rep back squat 190
Hack squat: 3x2platesx20
50 leg curls and extensions

Everything feels pretty weak.  Sort of expecting this for another few weeks.  Deadlift felt surprisingly good this week, especially the super romanians.. such a good stretch.  Front squats didn't feel horrible either.  Hopefully my poundage will go up soon.