12/27 training

I'm at home for break all week so I'm basically doing my warmup, picking a bench squat and deadlift variation and doing that monday/wednesday/friday, and Tuesday/thursday/saturday I'll do some type of cardio/conditioning 

Monday/wednesday/friday: wenning warmup

Heels elevated goblet squat: warmup to 3x100x6 1.5 reps

Seated chest press: Warmup to 3x20x6

DB RDL: warmup to 3x90x6 

Each exercise slow eccentric 

Tuesday/thursday/saturday: jump rope, mile, sled work, walking 

12/20 training

Monday: wenning warmup

Squat: warmup to 295x1 4x245x10

Wide grip paused bench press: Warmup to 2x205x12

Wednesday: wenning warmup

Paused Larsen press: Warmup to 295x1 4x245x10

Heels elevated close stance high bar squat: 2x205x12

12/12 training

Just coming back from covid.  Gonna take the next 2 weeks easy and get after it in the new year. 

Monday: wenning warmup 50 reps

Squat: 135x5 185x4 225x3 275x2 3x225x10

Wide grip bench press: 2x185x12 paused

Wednesday: wenning warmup

Rdl: 2x185x12

Barbell row: 2x185x12

2x50 facepulls

15sx30 shoulder circuit.. gonna work back up to 50 in the new year

Friday:  wenning warmup

Feet up paused bench: warmup to 3x245x10. Last set was tough. Idk something about the bar at school feels uneven for bench.

High bar close stance heels elevated squat: 2x185x12