11/21 training

Monday wenning warmup

Squat: warmup to 305x1 5x255x10

Wide grip bench paused bench press: Warmup to 2x225x12

Barbell row: warmup to 2x225x12

Wednesday: wenning warmup

Paused Larsen bench: warm up to 305x1 5x255x10

Mid shin deadlift: 2x225x12

High bar close stance heels elevated squat: 2x225x12

Friday: 50 pullups

50 reps biceps triceps and facepulls

50 reps side raises, front raises, rear raises, overhead raises

11/15 training

Monday; wenning warmup 50 reps arms upper back and some calves 

Squat: warmup to 295x1 4x245x10

Wide grip paused bench: 2x205x12

Barbell row: 2x205x12

Hanging Leg raises: 3x10

Tuesday: Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Thursday: wenning warmup

Larsen press: Warmup to 295x1 4x245x10 paused

Mid shin deadlift: 2x205x12

Heels elevated high bar close stance squat: 2x205x12

11/8 training

Tuesday: wenning warmup 2x50 arms and back. 2 sets calves

Squat: warmup to 285x1 3x235x10

Wide grip paused bench press: Warmup to 3x185x12

Barbell row: 3x185x12

Core

Wednesday: Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Friday: wenning warmup 50

Larsen press: Warmup to 3x235x10

Mid shin deadlift: 2x185x12

Didn't do squats because the j hooks st school are messed up. Gonna order more.

Core work.

Gonna stick with 2 sets for the assistance work just so I have enough time to get it done

training plan for now until the end of wrestling season

Plan will be a basic volume block.  6 weeks followed by a deload then 9 weeks followed by a deload then we'll go for strength.

Each day has a wenning warmup for arms and upper back + calves

Day 1: squat: 3/4/5x10/8/6/4/2

Wide grip tempo bench: 2/3/4x12/10/8/6/4

Barbell row: 2/3/4x12/10/8/6/4

Day 2:

Leg curl + leg extension + arms 50 reps each instead of wenning warmup. 

50 pullups

100 facepulls/band pullaparts.

shoulder circuit: front raise + side raise + rear delt flyes + shrugs 50 reps each.

Day 3: 

feet up bench press: 3/4/5x10/8/6/4/2

Deficit stiff leg deadlift: 2/3/4x12/10/8/6/4

Heels elevated close stance squat: 2/3/4x12/10/8/6/4

10/24 training

Monday: 150 leg curls 85 lbs

super stiff leg Smith machine deadlift: 3x85x10

Wednesday: wenning warmup

Fat grip incline press: Warmup to 265x10,3 50% set. 245x8 

Barbell row: warmup to 265x10,4,4 rest pause.

SSB JM press: Warmup to 3x220x4 slow

Couldn't finish out the week had to quarantine.