12/20 training

Monday: wenning warmup

Squat: 135x5 185x5 225x4 255x2 305x1 3x255x8

Seated press: 145x8 165x8 185x8 165x8 145x8

Barbell row: 135x5 4x185x8

Wednesday: wenning warmup

Slow skullcrusher: 3x145x6

+ seated facepulls: 3x3x20

Banded Db rdl + ball squeeze: 2x50x20

+ psoas marches: 2x40x1.5min

Bulgarian split squat: 3x15x20

+ single leg rdl: 3x20

Saturday: wenning warmup

Feet up paused bench: 135x5 185x5 225x3 255x2 305x1 3x255x8

Deficit stiff leg deadlift: 135x8 3x205x8

Heels elevated close stance high bar squat: barx8 135x8 185x8 205x8 225x8 205x8 185x8

This workout was a lot easier than I thought considering it was Christmas week.  Still working on my hips.

12/13 training

Monday: wenning warmups

Squat: 135x5 185x5 235x3 285x1 5x235x10

seated press: 155x4 175x4 195x4 175x4 155x4

Barbell row: 4x185x6

Wednesday: wenning warmup

Slow skullcrusher: 3x145x6

+ seated facepulls: 3x3x20

Banded Db rdl + ball squeeze: 2x50x20

+ psoas marches: 2x40x1.5min

Bulgarian split squat: 3x15x20

+ single leg rdl: 3x20

Friday: wenning warmup

Feet up paused bench: 135x5 185x5 235x3 285x1 5x235x10

Deficit stiff leg deadlift: 135x4 185x4 3x225x4

Heels elevated close stance high bar squat: barx8 135x8 185x4 205x4 225x4 205x4 185x4

12/6 training

Monday: wenning warmup

Squat: 135x5 185x5 235x3 285x1 4x235x10

Seated press: 145x6 165x6 185x6 165x6 145x6

Didn't have time for my back work today because I had a meeting.  Will add in extra back work on Wednesday to make up for it.

Wednesday: wenning warmup

Skullcrusher: 3x145x5 slow E + C

+ db scap retraction: 3x25x15

Rear delt flyes + psoas marches: 3x12x15

Bulgarian split squat: 3x15x10

glute bridge: 3x10

Just gonna use Wednesdays to work on my weaknesses/postural stuff.  Which means shoulders/upper back, triceps, and glutes/single leg. 

Friday: wenning warmup 

Feet up paused bench press: 135x10, 185x5 235x3 285x1 4x235x10 had to rest pause the last 2 sets to get it. Got 8s on both of them.

Deficit stiff leg deadlift: 135x6 3x205x6

Close stance heel elevated high bar squat: 135x6 175x6 195x6 215x6 195x6 175x6

11/29 training

Starting volume block this week till the end of February.

Monday: wenning warmup 

Squats: 135x5 185x5 235x3 275x1 3x235x10 this was tough haha.

Seated press: 135x8 155x8 175x8 155x8 135x8

Barbell row: 4x135x10

Wednesday: wenning warmup

Db 45 degree incline: 3x75x12 (5 holes showing)

+ db scap retractions: 3x25x20

Belt squat: 2x100x15

+ copenhagen adduction

Belt squat broke so im using the handle one.

Single leg squat: 1x15x30 each leg

+ banded glutes

Was a little rushed

Friday: wenning warmup

Paused bench feet up: 135x8, 185x6 235x3 275x1 3x235x10

Deficit SLDL: 135x8 3x185x8

Heels elevated high bar close stance toes out squat

(Thats a mouthful lol): barx8 135x5 165x8 185x8 205x8 185x8 165x8