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