11/22 training

Dad was a little sick this weekend but tested negative for corona.  Regardless, decided to take this week at home as a deload and start my volume phase next week.  I hit numbers I wanted to hit.

Monday: wenning warmup

Db shoulder press: warmup go 3x50x12 + 4 minutes each side of psoas marches

3x135x6/5 slow skullcrushers 

Rear delt flyes: 10x50

2x25x15 bulgarian split squats each leg

2x25 grey band glute extensions

Wednesday: wenning warmup

Db incljne press 45: warmup to 3x75x12

3 sets of planks

Scapula retraction: 2x25x25

Belt squat: 2x75x25

+ banded hip extensions 2x25

Juarez valley dips

Saturday: didn't do much today but went down and did something 

Wennjng warmup

50x12 db overhead press

3x135x5 slow skull crusher

Db scap retraction

Facepulls 

Psoas marches 

11/15 training

Monday: squat: 135x5 185x5 225x4 255x3 295x2 315x1 335x3 285x10

Spoto press: 135x5 185x4 225x3 4x240x5

+ banded lat row 1 arm: 4x25 each side

Deficit deadlift: 135x5 225x5 3x255x5

Thursday: paused bench: 135x10 185x8 225x5 275x4 295x3 315x2 335x1 345x3 295x8

+ 1 arm banded row: 4x25 each side.

Deadlift: 135x5 225x4 275x3 315x1 2x335x3

I've been lazy with my muscle building workout.  Im gonna commit to it these last few weeks of the cycle.

11/8 training

Monday: squat: 135x5 185x5 225x4 255x3 275x2 295x1 315x1 335x1 355x1 295x8 squats felt fantastic today.  Easily had extra reps on the 295 set and could've went heavier than 355.  Super great day.

Spoto press: 135x5 185x5 4x235x5 paused feet up.

Deficit deadlift: 135x5 225x5 3x245x5 focused on keeping left lat locked down.

Thursday: paused bench press: 135x5 185x5 225x4 275x3 315x1 335x1 355x1 375x1 315x5 355 felt way too easy so jumped to 375 instead of 365

+ banded 1 arm row: 4x25 each side

Deadlift: 135x5 225x5 275x3 315x1 3x335x1

11/1 training

Monday: squat: 135x5 185x5 235x5 255x5 275x 235x10

Spoto press: 135x5 185x5 4x230x5

+ band 1 arm rows: 4x20 each side

Deficit deadlifts: 135x5 3x235x5 rushed the warmup here bc im late for a haircut lol.

Wednesday: calf work, 4x75x25 belt squat, 60 band glute extensions, 60 bulgarian split squats each leg. 3x145x5-3 slow jm presses 100 incline curls, 100 overhead rope extensions, 50 slow facepulls.

Saturday: paused bench: 135x5 185x5 235x5 255x5 275x10, almost 11 couldn't lock it out. 235x12

+ banded 1 arm rows: 4x25 each arm.

Deadlift: 135x5 225x5 275x5 315x5

Front squat eccentric pause: 135x3 5x195x3