3/24 training

Tuesday: paused bench: warmup to 225x5 260x5 295x10 260x11 225x10
+ Row machine: warmup to 5x2.5platesx10
DB incline bench: 2x85x10
+ Rope upright row: 2x72x10
Poundstone curls + overhead rope(35): 3 rest pauses.. 75 reps and
Felt fucked up today because of the craziness from yesterday and today.

Wednesday: strict tng deadlift: warmup to 230x5 265x5 300x10 230x11
Rdl: 5x185x10
Leg press: 3x5platesx30
Leg raises: 20 total reps

Thursday: clean and press: warmup to 140x5 160x5 180x13 200x4paused(this set felt rly off) 140x11 paused
+ Weighted pullups: 5x70x4
Weighted dips: 90x5 3x135x8
+ Kirk shrugs: 4x185x8
Hammer curl(15-35 fg) + vbar pushdown(35-55): 50-10 reps

Friday: squat: warmup to 235x10
Felt destroyed today from wrestling last night

This week was pretty crappy, but I had a lot going on.  Monday I was in the hospital, Tuesday and Wednesday was nonstop work for edtpa , and Thursday I wrestled .  I think if I'm going to start wrestling Tuesdays and thursdays I'm going to move to a Monday Tuesday Thursday Saturday schedule for lifting so I have a full day of rest between wrestling days.  Surprisingly my clean and press was strong.  I'll just recover, eat good, and come back strong next week.

3/10 training

Monday: paused bench: warmup to 255x5 290x3 325x7 290x10 255x8
+ Row Machine: warmup to 5x100x10
DB incline bench: 4x100x8
+ Rope upright row: 4x72x10
Incline curls(10-30) + rope overhead extension(30-50): 50-10 reps

Tuesday: deadlift strict tng: warmup to 265x5 295x3 325x11 265x11
Rdl: 5x175x10
Leg press: 5x4platesx30
Back extensions: 50 reps

Thursday: clean and press: warmup to 155x5 175x3 200x7 paused225x1 paused155x11
+ Weighted pullups: warmup to 5x80x3
Weighted dips: 2platesx5 3x115x10
+ Kirk shrugs: 4x155x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz

Friday: squat: warmup to 255x6 265x6 275x6 285x9
Front squat: 5x165x10
Lying leg curls: 5x65x30

Strong week to finish up another mesocycle.  My topset for paused bench was strong with 325 for 7, and it was a pretty strict pause set compared to other topsets.  And I hit a back off set of 290x10 which is really strong!  Also hit all 4 sets of 8 for 100.  Deadlifts were really strong too with the straps.  Gonna stick withem.  Press workout was strong, hit 2plates for a fatigue single after a tough 200x7 set.  I gotta keep figuring out how to increase my press strength.  Squats were also really strong, working up to an easy 285x9 amrap.  Could have got more but it's really hard to push it when you know you have 5x10 front squats.

Next week is a deload week followed by another cycle of this.

3/1 training

Monday: paused bench:warmup to 235x3 275x3 305x10 275x11 235x11
+ Row machine: 5x100x10
DB incline bench: 4x100x8
+ Rope upright row: 4x72x10
Incline DB curl(10-30)+overhead rope(30-50): 50-10 reps fat gripz

Tuesday: deadlift: warmup to 240x3 275x3 310x9 240x10
Rdl: 5x175x10
Leg press: 5x4platesx30
50 back hyperextensions

Thursday; clean and press: warmup to 145x3 170x3 190x9 paused210x2 paused145x11
+ Weighted pullups: warmup to 5x70x4
Went home.  Feel like I might be over training the press or dehydrated.. idk

Friday: squat: warmup to 245x6 255x6 265x6 275x6
Front squat: 5x165x10
Lying leg curls: 5x65x30
50 hyperextensions

Week started off strong with a bench PR, but dehydration and just fatigue in general really set in the second half of the week.  Just have to be better prepared food and drink wise at my student teaching, and just be more aware of it.  It's not something I'm thinking about when I'm teaching.  Deadlifts were alright,first time using straps tho and I wrapped them over instead of under😂😂. Squats felt solid too for an easier week.  Press just felt really crappy and I kinked my neck so I called it (pullups felt pretty solid tho surprisingly).  We'll push for some big numbers this week before the deload and then go from there :)

Neck and calves work

I really want to try and get my calves and neck bigger this year.  I'm planning on training them Wednesday, Saturday and Sunday.  4x20 for neck flexion and extension.  Calves will be a certain # of reps for one leg standing calf raises , followed by rest pause sets of 5 on the seated calf machine.  5 seconds stretched 3 seconds contracted.  Starting lower reps on standing to not die from calf soreness

2/24 training

Monday: paused bench: warmup to 225x5 255x5 290x12 255x12 225x10
+ Row machine: warmup to 5x100x10
DB incline press: 4x95x10
Rope upright row: 4x72x10
Incline curl (10-30) + rope overhead extensions (30-50): 50-10 reps fat gripz

Tuesday: deadlift: warmup to 225x5 260x5 295x10 225x15
Rdl: 5x175x10
Leg press: 4x4platesx30
50 back extensions

Thursday; clean and press: warmup to 135x5 155x5 178x13 paused195x5 paused135x14
+ Weighted pullups: warmup to 5x55x5
Weighted dips: 2platex6 3x115x10
+Strict Kirk shrugs: 4x155x10
DB hammer curls(10-30)+rope pushdown(30-50): 50-10 reps

Friday: squat: warmup to 245x8 255x8 265x8 275x10
Front squat: 5x165x10
Leg curls: 4x65x30
50 hyperextensions

This was a very solid week in training.  My bench flew this week.  Would've went for 13 on the top set but I hit the post on the 12th rep.  Im going to try a strict touch and go deadlift style with straps for the next cycle and a half to see if I like it.. similar to the edcoan style but a little less eccentric, but still super controlled.  295x10 felt fun with it, but my grip gave out.  Thursday and Friday were the real shockers for me this week.  Thursday I was feeling so fatigued that I wasn't expecting much, but broke the PR I set 3 weeks ago on the top set, hit a solid joker set, and a solid back off set to my surprise, as well as the pull ups.  Friday, which should've been one of my tougher squat workouts, felt pretty solid too.  I hit 275x10 on the top set which was really solid.  I felt like I had a few more but didn't wanna push it.  Everything was just feeling super good this week and I'm excited for the next few weeks before my deload to hit some big weights.