2/17 training

Monday: paused bench: warmup to 250x5 285x3 320x6 285x9 250x11
+ Row machine: 5x2platesx10
Incline DB bench: 4x90x10
+ Rope upright row: 4x72x10
Incline DB curl (10-30) + overhead rope (30-50): 50-10 reps fat gripz

Tuesday: deadlift: warmup to 250x5 285x3 320x7 edcoan250x8
RDL: 5x175x10
Leg press: 4x4platex30
50 hyperextensions

Thursday: clean and press(different bar): warmup to 155x5 175x3 195x8 paused215x1 paused155x11
+ Weighted pullup: warmup to 5x80x2
Weighted dips: 90x5 3x115x10
+ Strict Kirk shrugs: 4x155x10 slow
DB hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz

Friday: squat; warmup to 235x8 245x8 255x8 265x8
Front squat: 5x165x10
Lying leg curls: 4x65x30

A bit below average week.  My assistance work felt pretty good, but most of my main lifts really hit the shitter.  Bench top set was trash, but back offs and assistance was good.  Wanted 9 on my clean and press amrap, but hit a super easy 215 single.  Squats and deadlifts were okay.  Just feeling really run down this week and I'm not sure why.  I'm not too down about it though, I had some good weeks of training leading up to this week, so a bad week is expected.  Just gonna keep chugging along :)

2/10 training

Monday: paused bench: warmup to 235x3 270x3 300x10 270x10 235x10
+ Row machine: warmup to 5x2platesx10
Incline DB bench: 4x85x10
+ Rope upright row: 4x72.5x10
DB incline curl(10-30lb) + rope overhead extension(30-50lb): 50-10 forgot fat gripz

Wednesday: deadlift; warmup to 235x3 270x3 300x8 edcoan235x9
RDL: 5x175x10
Leg press: 3x4platesx30
50 hyperextensions

Thursday; clean and press: warmup to 145x3 165x3 185x11 paused200x3 paused145x11
Weighted dips: 3x115x10 bwx20
+ Meadows shrugs: 4x65x10
Hammer curls (10-30lbs) + rope pushdown(30-50lbs): 50-10 reps fat gripz

Friday: squats: warmup to 235x10 245x10 255x10 265x12
Front squat: 5x165x10
Lying leg curl: 3x65x30
50 hyperextensions

Had a really strong week.  Bench and press were both really strong, and squats were strong too.  Deadlift is feeling a lot better too.  Just solid all around; a complete 180 from last week.  Paused bench was a PR (my best ever is 300 for 11 tng and I did 10 paused) and clean and press was probably a PR.  The paused joker set felt a lot harder than I thought but that's a good thing if I wanna get stronger on those lower rep ranges.  Just gonna keep chugging along.

2/3 training

Monday: paused bench: 225x5 250x5 285x12clean 250x9 225x10
+ Machine row: 5x2platesx10
Incline DB bench: 4x80x10
+ Rope upright row: 4x72x10
DB incline curl (10-30) + overhead rope extension (30-50): 50-10 reps with fat gripz

Tuesday: deadlift: warmup to 225x5 255x5 285x9 225edcoanx9
Rdl: 5x175x10
Leg press: 3x4platesx30
50 hyperextensions

Thursday; clean and press: 135x5 155x5 175x13 paused: 155x8 135x10.. paused because my bottom position sucks.  6 week test.  Maybe joker too
+ Weighted Pullups: 5x55x4
Weighted dips: 3x115x10 bwx20
+ Overhead shrug: 4x95x10
Hammer curl(10-30) + rope pushdown (30-50): 50-10 reps w/ fat grips

Friday: squat: warmup to 225x,10 235x10 245x10 255x10
Front squat: 5x165x10
Lying leg curl: 3x65x30
50 hyperextensions

This was a pretty decent week considering all.of the added stress that started this week.  My poundages were around what was expected, but the second half of the week destroyed me, and I feel super fatigued.  I wrestled on Tuesday for the first time in three months, and had my first full week of student teaching on top of my normal classes.  Bench and deadlift days were the best since not a lot of fatigue had been built up by then.  Thursday and Friday were just fights to get all the reps in.  One good thing about this week was that my back felt really good, especially on squat day, since it usually hurts during squats, and I didn't feel it during any squat sets.  For my clean and press, I am going to do a FSL with 1 joker set instead of my normal pyramid, to try and get used to heavier weights, and pause all sets except the planned topset for the day (not the joker).

1/27 training

Monday: no training.  Had to take care if Elise.

Tuesday: deadlift: 245x5 275x3 305x1
Rdl: 2x165x10

50 hyper extensions

Thursday: no training.  Had to take care if Elise.

Friday: squat: 225x6 235x6 245x6
Front squat: 2x155x10
50 hyper extensions

Hammered the lower body on this deload week but skipped upper body entirely to take care of my girlfriend.  I still feel a little run down after this deload because of all the added stressors in my life with her being sick and school starting, but I'm going to have a lot of time to relax and recover this weekend and get after it for my next 6 week block.  Only changes are fat gripz for arm work, and I'm gonna try an overhead shrug instead of Kirk shrugs.  Also upper back work on weekends instead of pullups