9/10 - 9/17 training

Monday: upper body warmup
Bench: warm up to 315
3x335x3 3x355x1 different bar felt shitty af.
JMpress: 3x155x6
Db bench: 2x100x20,14
Chinups 3x8
50 hyper extensions.

Tuesday: lower body warmup
Sumo:warmup.  4x365x3
Deficit stiff leg dl: 3x235x6 doesn't feel bad today.
100 facepulls + 100 back extensions.

Thursday: upper body warmup
Close grip bench: warm-up to 295x8 5x295x5
Larsen: 5x295x3
DB circuit 3 rounds.
50 hyper extensions

Friday: lower body Warm-up
Front squat: 205x8 3x205x5
Deadlift: 3x315x4
Felt really tired today.

Pretty meh week in terms of lifting.  My season starts October 10th, so I plan to hit my maxes the week before that, and then let my strength coach take over until after the season.  I probably won't be posting on here in that period, because I have no clue what the workouts are going to be like, or how the progression is going to go. 

9/3 - 9/10 training

Monday: upper body warmup
Bench: warm-up to 355x1
2x315x5 4x335x3
Jm press: 3x145x8
Db bench: 2x100x19,12
Chins: 3x8

Tuesday: lower body warm-up
Deadlift: warm-up to 6x345x3
Rdl: 3x235x8. Low back still feels no bueno.  Called it after this.

Thursday: upper body warmup
Close grip bench: warm-up to 275x10 4x275x6
3x275x5 Larsen
DB circuit 3 sets
50 hyperextensions

Friday: lower body Warmup
Front squat: warm-up to 215x6 4x215x4
Deadlift: 3x315x3.  Back feels a little better..  don't wanna push the reps.
Offweight Bulgarian split squat: 2x25x17,15
50 back extensions

Pretty good week in terms of training.  My low back is still feeling bad which in weird because it doesn't bother me when I'm wrestling or pulling sumo.  Decided to throw in more back extensions because I watched a video where a big Russian motherfucker said to do them everyday.  Also can help condition my back for wrestling.  I've been running and wrestling more too which might be cutting into recovery, but I feel fine as of right now.  Really expecting to hit my goal of 405 for 2 or 3 with the way weights are moving.

8/27 - 9/3 training

Monday: upper body warmup,
Bench: warm-up to 355x1
4x315x5 2x335x3
Jm press: 4x135x8
Db press: 2x100x15,11
4x10 chins

Tuesday: lower body warm-up
Deadlift: warm-up to 8x325x3
Stiff leg deficit deadlift: 3x235x8
Barbell row: 3x185x10

Thursday: upper body warmup
Close grip bench: warm-up to 255x12(really easy) 3x255x10,8,7
4x255x5,4 larsen
2 rounds of curls and extensions and flyes with 30 lbs amap

Friday: front squat: 195x10 4x195x8,7,7,6
Deadlift: 2 sets of 315.  Felt easy but lower back was feeling off so I cut it.
Offloaded Bulgarian split squats: 2x25x15

Good week of lifting.  Definitely feeling strong despite not eating as much as I have been and school starting this week.  Monday I literally was starving going into the gym and still crushed it.  This Monday I'm hoping to hit 20 reps with the 100s on at least one of the sets.

Thursday was my first time lifting at my school fitness center and the bar and benches are different than what I'm used to at my other gym, but the 255x12 felt like an rpe 7 which I thought was amazing. 

Also front squatted on Friday for the first time in 2 or 3 weeks.  Didn't do as much work as I would have liked that day because my low back felt awkward at the top of the deadlift so kept it short.  The offloaded Bulgarian split squats will hopefully help with balance/my weak glute med.  Definitely noticed it's a lot harder to balance on my right side so hopefully this helps along with the bad girls I'm doing in my lower body warmup.