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