10/17 training

Monday: calf raises: 3x8

Goblet squat: 350 90 lbs got 25 + 13 +  12

Wanted to do more but didn't have enough time.

Tuesday: wenning warmup

 incline press: Warmup to 265x9,3 50% set. 245x8 forgot the fwt grip today

Barbell row: warmup to 245x14,6,3 rest pause.

SSB JM press: Warmup to 2x200x6 + curls

Friday: Deficit SLDL: 135x6 225x3 295x10 2x5

Front squat: warmup to 3x245x5

Banded core twist: 2x25 each side

Saturday: Dips: warmup to 140x11,3 50% 350 slow green band got 44

Btb shrugs: 3x60+barx15

FG hammer curls rest pause 45

10/10 training

Last week was a deload  to get my foot looked at. They think it just needs time to heal.  Gonna continue to lift now and try to relax the rest of the day after work. 

Monday: db banded RDL: warmup to 90sx12 350 method with 75 lbs got 23 15 12

100 leg curls 100 lbs

Tuesday: wenning warmup

Fg incline press: Warmup to 265x7,2 50% set. 225x11

Barbell row: warmup to 245x12,5,4,3

SSB JM press: Warmup to 2x200x6

Wednesday:

Safety squat heels elevated close stance squat: 151x9 201x5 240x2 260x8 ,3 50% 200x20

SSB good morning: 2x151x5

SSB Psoas marches: 2x151x50 steps

Thursday;

Dips: warmup to 140x9,3 50% 350 slow green band got 41

Suitcase shrugs: 60+bar rest pause each side

FG hammer curls rest pause 40s

9/26 training

Monday: Heels elevated close stance goblet squat: 45x10 75x5 90 350 got 18+15+

100 leg curls 100 lbs

Had a tough work day today and only felt doing this.

Tuesday: wenning warmup 50 reps

Fat grip incline bench: 135x8 185x4 225x2 245x1 245x11 ,4 50% 225x11

Barbell row: 135x10 225x4 245x11,4,4,3 rest pause 

Ssb tricep extension: 3x191x6

Wednesday; Deficit SLDL: 135x6 225x3 275x10 2x5

Front squat: warmup to 2x245x5

Banded core twist: 2x25 each side

Saturday: Weighted dips: bwx20 90x6, 140x10 350 with no weight and gray band got 11+10+9 30 total 

Smith machine BTB shrugs: 2x12 slow

Resr Pause Hammer curl 50s 5 breathes 5 times.