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.