12/27 training

I'm at home for break all week so I'm basically doing my warmup, picking a bench squat and deadlift variation and doing that monday/wednesday/friday, and Tuesday/thursday/saturday I'll do some type of cardio/conditioning 

Monday/wednesday/friday: wenning warmup

Heels elevated goblet squat: warmup to 3x100x6 1.5 reps

Seated chest press: Warmup to 3x20x6

DB RDL: warmup to 3x90x6 

Each exercise slow eccentric 

Tuesday/thursday/saturday: jump rope, mile, sled work, walking 

12/20 training

Monday: wenning warmup

Squat: warmup to 295x1 4x245x10

Wide grip paused bench press: Warmup to 2x205x12

Wednesday: wenning warmup

Paused Larsen press: Warmup to 295x1 4x245x10

Heels elevated close stance high bar squat: 2x205x12

12/12 training

Just coming back from covid.  Gonna take the next 2 weeks easy and get after it in the new year. 

Monday: wenning warmup 50 reps

Squat: 135x5 185x4 225x3 275x2 3x225x10

Wide grip bench press: 2x185x12 paused

Wednesday: wenning warmup

Rdl: 2x185x12

Barbell row: 2x185x12

2x50 facepulls

15sx30 shoulder circuit.. gonna work back up to 50 in the new year

Friday:  wenning warmup

Feet up paused bench: warmup to 3x245x10. Last set was tough. Idk something about the bar at school feels uneven for bench.

High bar close stance heels elevated squat: 2x185x12

11/21 training

Monday wenning warmup

Squat: warmup to 305x1 5x255x10

Wide grip bench paused bench press: Warmup to 2x225x12

Barbell row: warmup to 2x225x12

Wednesday: wenning warmup

Paused Larsen bench: warm up to 305x1 5x255x10

Mid shin deadlift: 2x225x12

High bar close stance heels elevated squat: 2x225x12

Friday: 50 pullups

50 reps biceps triceps and facepulls

50 reps side raises, front raises, rear raises, overhead raises

11/15 training

Monday; wenning warmup 50 reps arms upper back and some calves 

Squat: warmup to 295x1 4x245x10

Wide grip paused bench: 2x205x12

Barbell row: 2x205x12

Hanging Leg raises: 3x10

Tuesday: Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Thursday: wenning warmup

Larsen press: Warmup to 295x1 4x245x10 paused

Mid shin deadlift: 2x205x12

Heels elevated high bar close stance squat: 2x205x12

11/8 training

Tuesday: wenning warmup 2x50 arms and back. 2 sets calves

Squat: warmup to 285x1 3x235x10

Wide grip paused bench press: Warmup to 3x185x12

Barbell row: 3x185x12

Core

Wednesday: Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Friday: wenning warmup 50

Larsen press: Warmup to 3x235x10

Mid shin deadlift: 2x185x12

Didn't do squats because the j hooks st school are messed up. Gonna order more.

Core work.

Gonna stick with 2 sets for the assistance work just so I have enough time to get it done

training plan for now until the end of wrestling season

Plan will be a basic volume block.  6 weeks followed by a deload then 9 weeks followed by a deload then we'll go for strength.

Each day has a wenning warmup for arms and upper back + calves

Day 1: squat: 3/4/5x10/8/6/4/2

Wide grip tempo bench: 2/3/4x12/10/8/6/4

Barbell row: 2/3/4x12/10/8/6/4

Day 2:

Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Day 3: 

feet up bench press: 3/4/5x10/8/6/4/2

Deficit stiff leg deadlift: 2/3/4x12/10/8/6/4

Heels elevated close stance squat: 2/3/4x12/10/8/6/4

10/24 training

Monday: 150 leg curls 85 lbs

super stiff leg Smith machine deadlift: 3x85x10

Wednesday: wenning warmup

Fat grip incline press: Warmup to 265x10,3 50% set. 245x8 

Barbell row: warmup to 265x10,4,4 rest pause.

SSB JM press: Warmup to 3x220x4 slow

Couldn't finish out the week had to quarantine. 

10/17 training

Monday: calf raises: 3x8

Goblet squat: 350 90 lbs got 25 + 13 +  12

Wanted to do more but didn't have enough time.

Tuesday: wenning warmup

 incline press: Warmup to 265x9,3 50% set. 245x8 forgot the fwt grip today

Barbell row: warmup to 245x14,6,3 rest pause.

SSB JM press: Warmup to 2x200x6 + curls

Friday: Deficit SLDL: 135x6 225x3 295x10 2x5

Front squat: warmup to 3x245x5

Banded core twist: 2x25 each side

Saturday: Dips: warmup to 140x11,3 50% 350 slow green band got 44

Btb shrugs: 3x60+barx15

FG hammer curls rest pause 45

10/10 training

Last week was a deload  to get my foot looked at. They think it just needs time to heal.  Gonna continue to lift now and try to relax the rest of the day after work. 

Monday: db banded RDL: warmup to 90sx12 350 method with 75 lbs got 23 15 12

100 leg curls 100 lbs

Tuesday: wenning warmup

Fg incline press: Warmup to 265x7,2 50% set. 225x11

Barbell row: warmup to 245x12,5,4,3

SSB JM press: Warmup to 2x200x6

Wednesday:

Safety squat heels elevated close stance squat: 151x9 201x5 240x2 260x8 ,3 50% 200x20

SSB good morning: 2x151x5

SSB Psoas marches: 2x151x50 steps

Thursday;

Dips: warmup to 140x9,3 50% 350 slow green band got 41

Suitcase shrugs: 60+bar rest pause each side

FG hammer curls rest pause 40s

9/26 training

Monday: Heels elevated close stance goblet squat: 45x10 75x5 90 350 got 18+15+

100 leg curls 100 lbs

Had a tough work day today and only felt doing this.

Tuesday: wenning warmup 50 reps

Fat grip incline bench: 135x8 185x4 225x2 245x1 245x11 ,4 50% 225x11

Barbell row: 135x10 225x4 245x11,4,4,3 rest pause 

Ssb tricep extension: 3x191x6

Wednesday; Deficit SLDL: 135x6 225x3 275x10 2x5

Front squat: warmup to 2x245x5

Banded core twist: 2x25 each side

Saturday: Weighted dips: bwx20 90x6, 140x10 350 with no weight and gray band got 11+10+9 30 total 

Smith machine BTB shrugs: 2x12 slow

Resr Pause Hammer curl 50s 5 breathes 5 times.

9/19 training

Monday:

Db banded RDL: 1 top set 75x12 55 350 set got 50.
Bulgarian split squat: 2x8 55 lbs
QL March DB: 50 steps each side 55 lbs 
Leg curls: 100 total reps 100 lbs

Tuesday: warmup 50 reps db incline curls banded face pills banded pushdowns db incline press

Barbell incline press (No fg today) 135x10 185x6 225x3 245x1, 9 ,4 50% 225x10

Barbell row: 245x8 + 4 + 4 Rest Pause

SSB tricep extension: 3x171x7

+ incline curls

Wednesday:

100 pullups

Friday: Safety squat heels elevated close stance squat: 151x9 201x5 240x2 240x , 50% 151x20

SSB good morning: 2x151x5

SSB Psoas marches: 2x151x50 steps

Adductor planks: 2x10 each leg

No Upper body home workout was feeling lazy and no time after a tough week.

9/12 training

Monday:

Heels elevated close stance goblet squat: 45x10 75x5 90x12 slow + 75 350 45 reps

Bulgarian split squat: 2x8 50 

Weighted wide stance sjt ups: 2x35x15

100 leg curls 85 lbs 3 sets to get ut.

Tuesday: wenning warmup 50 reps Incline curls band pushdowns band pulldowns

FG incline press: Warmup to 245x9,2 50% 205x15

SSB JM press: 3x171x6

Barbell row: rest pause. 225x15,5,5

Wednesday:  quick workout today. Did what I had to do and left.

Deficit SLDL: 135x6 225x3 255x12 2x6

Front squat: warmup to 2x225x6 this was tough but im super proud of it. I think the most I've done for front squats before at this weight was like 3 or 4. And I did 2 sets of 6.

Thursday: Weighted dips: bwx20 90x6, 140x7 350 with no weight and green band got 24+16+12 52 maybe gray band next time

Smith machine BTB shrugs: 2x12 slow

Resr Pause Hammer curl45s, incline flyes40s straight bar push down heavy and slowly 5 breaths

9/5 training

Monday:

Db banded RDL: 1 top set 65x12 45 350 set 25+17+15 = 57
Bulgarian split squat: 2x10 45 lbs
Weighted wide stance situp: 2x35x15
Leg curls: 100 total reps

Tuesday: wenning warmup 75 reps FG hammer curls banded pulldown banded push down fg incline db press

Fg incline press: 135x6 185x3 225x2 225x12 ,4 50% set 185x12,5 50% set

Ssb JM press: 2x150x8 1x6

Barbell row: 225x rest pause

Amrap Rest pause of 25lbs db fg incline curls incline db extension and hangs 20,15,10

Wednesday: warmup calves adductor banded good mornings

Safety squat heels elevated close stance squat: 151x9 201x5 240x2 240x8 ,4 50% 151x20

SSB good morning: 3x101x8

SSB Psoas marches: 2x101x50 steps

Lunges 5 times down

Thursday; 2 rounds of:

Leg raises, planks, Copenhagen adductors, 

1x35x15 wide stance weighted situps + ameap drop set

50 pullups

Friday:

Weighted dips: bwx20 90x6, 115x14 350 with no weight and green band got 22+13+13 48

DB incline rows: 3x45x15

Resr Pause Hammer curl40s, incline flyes35s straight bar push down heavy and slowly 5 breaths

8/29 training

Starting some muscle building phase now. Trying to be somewhat intense in the 8-12 range

Monday: hip dominant home 

Warm up ankle

Banded DB RDL: warmup to 60sx12 3x40 total reps: 55

Bulgarian split squat: 2x40x12 each side

Hanging Leg raises: 2x15

100 total reps for leg curls, kneeling squats.

2x8 seated calves 

5 laps down and back sand bag walks

Tuesday: Upper body Ppop:

Wenning warmup: 50,25 FG hammer curls, push downs, facepulls, DB FG incline press

FG CG incline press: 135x10 185x5 225x2 225x10 + 3 50% slow eccentric 

JM press: 2x135x8 slow eccentric

Barbell row: warmup to 225x8,4,4 rest pause

30,20,10 circuit of FG incline curls, FG incline overhead extension, rear delt flyes, 25/35/45 pullovers

Thursday:

Wenning warmup: 50,25 incline curls, overhead incljne db extension rear delt flyes, dips.

Weighted dips: 90x6, 115x8 350 with no weight and green band got 16+14+11

Smith machine barbell rows: 47.5 on each side 350 method got 15+13+12 I like these better underhand

Arnold press: 45s 2x15

Saturday:

2x15 of:
Leg raises, planks, Copenhagen adductors, QL side bends, Db shrugs, 40 pullups 

wide stance weighted situps + no weight to failure

No lower body at ppops this week his basement got flooded again

8/22 training

Just dekoaded this week as the storm flooded my grandpa's basement. Will be back at it next week!

8/15 training

Monday: 100 rep wenning warmup

Squat: 135x5 225x4 275x3 315x2 345x1 365x1 365x2 4x340x2 squats have been feeling off but still got thru it.

Paused bench: 135x5 225x4 275x3 315x2 345x1 360x1 360x2 4x335x2

1 round of 10leg raises with hold, adductor planks with hold, normal planks, and band twists. 

Tuesday:

2 rounds of 10leg raises with hold, adductor planks with hold, normal planks, and band twists.

Friday: wenning warmup 100

Deadlifts: 135x5 225x4 275x3 315x2 345x1 365x1 2x385x3 these feel amazing today on the warmups. Working sets were tougher but still pretty good

Seated press: Warmup to 245x2 4x225x2

Heels elevated close stance high bar squat: warmup to 295x2 4x255x2

8/8 training

Monday: wenning warmup 100

Squat: 135x5 225x4 275x3 315x2 355x1 355x4

Paused bench: 135x5 225x4 275x3 315x2 350x1 350x4

Core medley: Leg raises: 2x10 20 second hold on the last one of each set. Copenhagen planks: 2x10 each side, holding the last one for 30 seconds on each side

Planks: 2x30 seconds

Tuesday: sliding leg curl: 2x10

Ankle + seated calves 2x7 + 30 lbs

Bulgarian split squat: 2x55x5

Leg extensions: 2x9x5

Rear delt rows: 2x45x5

Core medley: Leg raises: 2x10 20 second hold on the last one of each set. Copenhagen planks: 2x10 each side, holding the last one for 30 seconds on each side

Planks: 2x30 seconds

Thursday: couldn't lift because I got blood taken and were going up to the lake.  Probably will do some little stuff up there on friday.

8/1 training

Monday: wenning warmup 100

Squat: 135x5 225x4 275x3 320x2 345x1 345x4 2x320x4

Paused bench: 135x5 225x4 275x3 315x2 340x1 340x4 2x315x4

Wednesday: sliding leg curl: 2x10

Ankle + seated calves 2x7 + 30 lbs

Adductor planks: 10 breaths each side

Hanging ab raise hold: 2x30 seconds

Bulgarian split squat: 2x45x7

Leg extensions: 2x8x7

Rear delt rows: 2x40x7

Friday: wenning warmup 100

Deadlift: 135x5 225x4 275x3 315x2 345x1 3x365x3 365x1

Seated press: 135x5 185x3 225x1 235x1 235x4 2x210x4

Heels elevated close stance squat: 135x5 225x3 255x2 280x1 280x4 2x255x4

7/25 training

Monday: wenning warmup 100

Squat: 135x5 225x4 275x3 310x2 335x1 335x4 4x310x4

Paused bench: 135x5 225x4 275x3 305x2 330x1 330x4 4x305x4

Thursday: wenning warmup 100

Snatxh grip rdl; 135x6 4x225x6

Seated press: 135x4 205x2 230x4 4x205x4

Heels elevated Close stance high bar squat:

135x4 225x3 245x2 270x4 4x245x4

Friday: sliding leg curl: 2x10

Hanging ab holds: 2x20 seconds

Ankle + seated calves 2x9 + 10 lbs

Bulgarian split squat: 2x35x9

Leg extensions: 2x7x9

Rear delt rows: 2x35x9

7/18 training

Monday: wenning warmup 100 reps

Squat: 135x5 225x4 275x3 305x2 330x1 330x6

Paused bench: 135x5 225x4 275x3 295x2 325x1 325x6

These were pretty easy.  Like rpe7 or 8 if I didn't do a super pause on the last reps haha.

Tuesday: sliding leg curl: 3x10

Ankle + seated calves 3x5 + 30 lbs

Bulgarian split squat: 3x45x5

Leg extensions: 3x8x5

Weighted dips: 3x115x5

Rear delt rows: 3x40x5

Seated row: 3x14x5

Thursday: 100 wenning warmup

Deadlift: 135x5 225x4 275x3 315x1 4x345x3

Seated press: 135x6 185x3 225x6 205x6

Heels elevated close stance squat: 185x6 225x3 265x6 245x6

7/11 training

Monday: wenning warmup 100

Squat: 135x5 225x4 255x3 295x2 320x1 320x6 2x295x6

Paused bench: 135x8 185x6 225x4 275x3 290x2 315x1 315x6 2x290x6

Tuesday: sliding leg curl: 3x10

Ankle + seated calves 3x7 + 10 lbs

Bulgarian split squat: 3x35x7

Leg extensions: 3x7x7

Weighted dips: 3x100x7

Rear delt rows: 3x35x7

Seated row: 3x13x7

Thursday: wenning warmup 100

RDL: warmup to 4x225x6

Seated press: Warmup to 215x6 2x195x6

Heels elevated close stance squat: warmup to 255x6 2x235x6

7/4 training

Monday: 100 rep wenning warmup

Squat: 135x5 185x4 225x3 275x2 310x2 360x1 310x6 4x295x6

Paused bench: 135x5 185x4 225x3 275x2 305x2 355x1 305x6 4x290x6

Tuesday: sliding leg curl: 3x10

Ankle + seated calves 3x9

Bulgarian split squat: 3x30x9

Leg extensions: 3x6x9

Weighted dips: 3x90x9

Rear delt rows: 3x30x9

Seated row: 3x12x9

Thursday: 100 rep wenning warmup 

Warmup to 5x3 deadlift @ 325 lbs 

3x6 heels elevated close stance squat 225 1x6 245

3x6 seated press 185 1x6 205

6/27 training (deload week)

Just did this workout a couple times this week as a deload:

100 banded kneeling squats, banded leg curls, 50 standing banded abs, deadlift head thingy. 

6/20 training

Monday: wenning warmup 

Squat: 135x5 225x4 255x3 300x2 350x1 5x300x6

Paused bench: 135x5 225x4 255x3 300x2 350x1 5x300x6

JM press: 5x160x6

Tuesday: 100 reps of banded leg curls, banded kneeling squats. 100 leg extensions

4x10 upper back pulldown, seated row, seated meadows shrugs, supinated rear delt row

Was gonna work out Thursday but GF decided to get here 2 hours earlier than she said so I couldn't lift. 

6/13 training

This week is going to be weird bc I had a virus over the weekend.

Tuesday: light stuff just to get back in the groove.

100 reps of banded leg curls, banded kneeling squats. 3x15 banded thoracic extension thingy

3x10 upper back pulldown, seated row, seated meadows shrugs, supinated rear delt row

Thursday: just gonna hit all the main lifts.

 wenning warmup

Squat: 135x5 225x4 255x3 295x2 345x1 4x295x6

Paused bench: 135x5 225x4 255x3 295x2 345x1 4x295x6

Mid shin deadlift: 225x5 5x285x5 did hookgrip for the last 3 sets. Gonna try and use that from now on.

6/6 training

Monday: wenning warmup

Squat: 135x5 225x4 255x3 285x2 2x335x1 3x285x6 back still slightly tweaked but a lot better.

Paused bench: 135x5 225x4 255x3 285x2 2x335x1 3x285x6

JM press: 3x145x6

Tuesday: 2x10 dips+90, seated facepulls 8s, chest supported Rows 65s, rear delt flyes+lateral raises 20s

Thursday: wenning warmup new bar today*

Deadlift: 135x5 225x4 275x3 325x2 395x1 5x325x5 and then a lot of singles with 325, 345, and 275. Didn't do anything else today, just wanted to work on deadlifts bc my deadlifts suck.

5/30 training

Monday: wenning warmup

Squat: 135x5 185x4 226x3 275x2 325x1 5x275x8

Paused bench: 135x5 185x4 225x3 275x2 325x1 5x275x8

JM PRESS: 5x135x8

Wednesday: 4x12 for dips+70lbs, facepulls@7, and banded shoulder raises

Friday: wenning warmup

Mid shin deadlift: 135x5 225x3 3x265x5 normally would do 5 sets but I tweaked my back Monday + was in a rush.

Seated press: Warmup to 5x190x8 this was tough.

Heels elevated close stance squat: warmup to 5x225x8

5/23 training

Monday: wenning warmup

Squat: 135x5 185x4 225x3 265x2 315x1 4x265x8

Paused bench: 135x5 185x4 225x3 265x2 315x1 4x265x8

JM Press: 4x125x8

Tuesday: 3x12 dips+70, seated facepulls 7s, chest supported Rows 55s, rear delt flyes+lateral raises 15s

Thursday: wenning warmup

Deadlift: 135x5 225x4 275x3 305x2 375x1 5x305x5

Seated press: 135x5 4x185x8

Heels elevated close stance high bar squat: warmup to 4x215x8

5/16 training

Monday: wenning warmup

Squat: 135x5 185x4 225x3 255x2 305x1 3x255x8 this was tough, probably from being off schedule + all the driving I did over the weeeknd.

Paused bench; 135x5 185x4 225x3 255x2 305x1 3x255x8

JM press: 3x115x8

Wednesday: 2x12 dips+70, seated facepulls 7s, chest supported Rows 55s, rear delt flyes+lateral raises 15s

Thursday: wenning warmup

Mid shin rack pulls: 135x5 185x4 225x3 245x2 295x1 5x245x5

Seated press: Warmup to 3x175x8

Heels elevated close stance high bar squat: warmup to 3x205x8

Taking some walks Friday-Sunday at the lake. Maybe like 2/3 laps each day

5/9 training

Monday: wenning warmup

Squat: 135x5 185x4 225x3 245x2 295x1 5x245x10 this was actually very easy.  Didn't wanna push it tho bc of bench.

Paused bench: 135x5 185x4 225x3 245x2 295x1 5x245x10

JM PRESS: 5x110x10

Wednesday: big walk

Thursday: wenning warmup

Deadlift: 135x5 225x4 275x3 285x2 355x1 5x285x5

Seated press: 5x170x10

Heels elevated close stance high bar squat: 5x200x10

5/2 training

Monday: wenning warmup

Squat: 135x5 185x4 235x3 285x1 4x235x10

Paused bench: 135x5 185x4 235x3 285x1 4x235x10

JM press: 4x105x10

Wednesday: 3x15 dips+45, seated facepulls 6s, chest supported Rows 50s, rear delt flyes+lateral raises

Friday: wennijg warmup

Mid shin deadlift: 135x5 185x4 225x3 275x1 5x225x5

Seated press: 135x5 4x165x10

Heels elevates close high bar squat: 135x5 4x195x10

Tuesday and thursday: 2 rounds of 2 down and backs with the sandbag, 3 minute break, then 2 more rounds

4/25 training

Monday: wenning warmup

Squat: 135x5 185x4 225x2 275x1 3x225x10

Bench: 135x5 185x4 225x2 275x1 3x225x10

JM press: 3x95x10

Wednesday: 2x15 dips+45, seated facepulls 5s, chest supported Rows 50s, rear delt flyes+lateral raises

Friday: wenning warmup:

Deadlift: 135x5 225x3 265x2 315x1 5x265x5

Seated press: 3x155x10

Heels elevated close squat: 3x185x10

Tuesday and Thursday: ankle/calves warmup, 8 minute walk. Did 6 laps Tuesday in 10 minutes, doing 10 total laps thursday. No jump rope bc I can't find it lol.

week 0, testing maxes after wrestling for new block

took conservative maxes this week to figure out a starting point.. probably around 95% and should go up as I start to lift more consistently 

Squat: 365

Bench: 365

Conventional + sumo deadlift: 405

I noticed on deadlift that I have to get my hips lower/wedged in more to pull the bigger numbers.  It seems to make a big difference. And work on thoracic extension haha. Gonna rly work on that.

4/4 training

Monday: 50 slow band raises

100 pullups

200 dips

Didn't really train after this. Taking next week as a deload and then gonna test maxes for a BtM run with some more pull-ups and dips to get used to it.  Will be a fun adventure up until the end of the school year.

3/28 training

Not chasing the heavy lifts this week and am just doing a lot of bodyweight exercises.. next 2 weeks will crush the weights then deload and were back at grandpas.

Monday: 75 pullups 

150 dips

Thursday: 100 pullups 200 dips

Saturday:  

3/21 training

Monday: wenning warmup

Seated press: warmup to 75x26,8,5 rest pause

Vertical leg press : 3x15 slow

Heavy bar push downs + row: 3x11x5/10 slow

Friday: wenning warmup

Incline press: warmup to 90x19,7,4

Vertical leg press: 3x15 slow

5x10 chins + 45lb dip

3/14 training

Monday: wenning warmup

Db seated press: warmup to 75x22,7,7 rest pause

Vertical leg press: 3x15 +25 lbs this week.

6 minutes of db rows with 50 lbs in sets of 10 each side.

Thursday: wenning warmup

Db incline press: warmup to 90x14,5,3 rest pause

Vertical leg press: 3x15 +25 lbs this week.

100 leg curls

Saturday: wenning warmup

Vertical leg press: 3x15 +25 lbs this week.

50 pullups BW

50 dips +45 lbs

3/7 training

Monday: wenning warmup

Seated press: warmup to 65x26,8,4 3 rest pause

Vertical leg press: 3x15 slow

Db row: 3x75x10 FG both sides

Wednesday: wenning warmup

Leg press: 3x15 slow

20,15,10,5 of bodyweight curls, facepulls, tricep dips, shoulders

Friday: nothing 

2/28 training

Monday: I was able to get into the EB gym to lift but I feel so weak after practice im thinking it will be better to just do some bodybuilding work to keep/grow muscle at home.

Paused feet up bench:135x5 185x5 225x3 245x2 295x1 245x10,10,8,8

Wednesday: wenning warmup home

Vertical leg press: 3x15 slow

25,15,10 arms, shoulders, upper back.

Friday: wenning warmup home

Incline DB bench: warm up to rest pause. 75x25,8,7

Vertical leg press: 3x15 slow

Banded handle rdl: 2x50x15

2/21 training

Monday; crazy day, just did what I could as a lighter day.

Calves

3x15 slow for seated curls, rope push downs, facepulls, bulgarians.

Wednesday: wenning warmup

Squat: 135x5 185x4 225x3 255x2 305x1paused 5x255x10

Seated press: 165x4 185x4 205x4 185x4 165x4

Barbell row: 135x6 185x4 4x215x6

Friday: worked out at home and will be working out at home until wrestling season is over.  It sucks but I dont want to get ppop sick. Will just be doing a lot of slow and controlled BB stuff here with whatever weight I have.  Going to see if I can lift in the EB room as well 

Seated calves + distraction: 3x8

Leg press machine: 3 sets of 15 5 second descent.

Heels elevated squat: 2x100x20 3 second descent

Banded leg curls + banded glutes: 2x25 each

2/14 training

Monday: wenning warmup

Squat: 135x5 185x5 225x3 255x2 305x1paused 4x255x10

Seated press: 155x6 175x6 195x6 175x6 155x6

Barbell row: 135x5 185x5 4x205x7

Wednesday: my Wednesday was super busy so I just did a fuck ton of single leg squats whenever I had time on saturday

Friday: wenning warmup

Feet up paused bench: 135x5 185x4 225x3 245x2 295x1 4x245x10

Deficit stiff leg RDL: 135x5 185x5 3x225x6

Heels elevated high bar close stance squat: 135x5 185x6 205x6 225x6 205x6 185x6

2/7 training

Monday: wenning warmup

Squat: 135x5 185x4 225x3 255x2 305x1paused 3x255x10

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

Barbell row: 145x8 4x195x8

Wednesday: wenning warmup

Slow skullcrusher: 3x150x6

+ facepull: 3x3x20

Bulgarian split squats: 3x20x10 each leg

+ single leg rdl: 3x20x10 each leg

No yoga ball tn bc my belly was being funny.

Friday: wenning warmup

Feet up paused bench: 135x5 185x5 225x3 245x2 295x1 3x245x10

Deficit stiff leg: 135x8 185x5 3x205x8 3x205x8 with different things to try and straighten the bar out.  Im settling on pushing my hips back/down to try to loosen my hip flexors(especially on right side) spent my squat time doing this.

1/31 training (deload week)

Monday: wenning warmup

Chest press machine: 3x8 1x20

+ lateral raises: 4x20

2x20 single leg RDLs, bulgarian split squats, + bosu ball core

20 minute treadmill

Wednesday: wenning warmup 

Db seated press: 2x8, 1x20

+ chest flyes: 3x20

2x20 single leg RDLs, bulgarian split squats, + bosu ball core

No 20 minute treadmill bc I built a snowman today lol

1/24 training

The last week of a 9 week volume block.  Here we go.

Monday: wenning warmup

Squat: 135x5 185x5 225x4 255x3 275x2 325x1paused 5x275x6

Seated press: 175x4 195x4 215x4 195x4 175x4

Barbell row: 135x6 185x6 4x225x6

Wednesday: wenning warmup 

Feet up paused bench: 135x7 185x5 225x4 255x3 275x2 325x1 4x275x6 last set1x275x10 with feet down. 

Deficit stiff leg deadlift: 135x5 185x5 225x5 3x265x4 (try going a finger or 2 out on the left side)

Heels elevated close stance highbar squat: 135x5 185x5 225x4 245x4 265x4 245x4 225x4

Friday: 150 single leg squats each leg.  Wanted to get over my girlfriends house asap.

1/17 training

Monday: wenning warmup

Squat: 135x5 185x5 225x4 275x2 325x1 4x275x6

Seated press: 165x6 185x6 205x6 185x6 165x6 this was a lot easier than I thought.

Barbell row: 165x7 185x7 4x215x7

Wednesday: wenning warmup

Slow skullcrusher: 3x150x7

+ facepull: 3x3x20

Bulgarian split squats: 3x15x15 each leg

+ yoga ball antirotation planks: 3x10

Friday: wenning warmup

Feet up Paused bench: 135x5 185x5 225x4 255x3 275x2 325x1 4x275x6

Deficit stiff leg RDL: 135x6 185x6 225x2 3x245x6

Heels elevated close stance high bar squat: 135x6 185x6 205x6 225x6 245x6 225x6 205x6

1/10 training

Monday: wenning warmup

Squats: 135x5 185x5 225x4 275x2 325x1 3x275x6

Seated press:155x8 175x8 195x8 175x8 155x8 

Bent row: 135x8 185x5 4x205x8

Wednesday: wenning warmup

Slow skullcrusher: 3x150x6

+ facepull: 3x3x20

Bulgarian split squats: 3x15x15 each leg

+ single leg RDL 3x15

+ yoga ball antirotation planks: 3x10

Friday: wenning warmup 

Feet up paused bench: 135x10 185x5 225x5 255x3 275x2 325x1 3x275x6

Deficit stiff leg RDL: 135x8 185x5 3x225x8

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

1/3 training

Monday: wenning warmup

Squat: 135x5 185x5 225x3 255x2 305x1 5x255x8

Seated press: 165x4 185x4 205x4 185x4 165x4

Barbell row: 135x10 4x205x6

Wednesday: wenning warmup

Slow skullcrusher: 3x150x6

+ facepull: 3x3x20

Bulgarian split squats: 3x15x15 each leg

+ single leg RDL 3x15

+ yoga ball antirotation planks: 3x10

Friday: was feeling extra sore in my triceps today for some reason. I went a bit heavier on Wednesday but not too much.  Still got my work done tho 🤙

 wenning warmup

Paused feet up bench: 135x10 185x5 225x3 255x2 305x1 5x255x8

Deficit stiff leg DL: 135x4 225x4 3x245x4 these looked better when I think about just letting my arms hang and moving with my legs/glutes

Heels elevated close stance high bar squat: 135x5 185x5 205x4 225x4 245x4 225x4 205x4

12/27 training

Monday: wenning warmup

Squat: 135x5 185x5 225x3 255x2 305x1 4x255x8 did an extra rep on the last set by accident.  These were tough today too.

Seated press: 155x6 175x6 195x6 175x6 155x6

Barrbell row: 135x7 4x195x7

Thursday: didnt feel like working out but did a little.something

4x20 facepulls and banded lateral raises 

Calf raises

1x50 split squats each leg

Saturday: wenning warmup

Feet up paused bench: 135x10 185x5 225x3 255x2 305x1 4x255x8

Deficit stiff leg deadlifts: 135x5 185x3 3x225x6

Heels elevated close stance high bar squat: 135x6 185x3 195x6 215x6 235x6 215x6 195x6