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