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