1/17 training

Tuesday: wenning warmup

Squat: warmup to 305x1 5x255x10

Wide grip bench press: 2x235x12

2x10 decline abs

Thursday; wenning warmup

Paused bench press: warmup to 305x1 5x255x10

High bar close stance heels elevated squat: 225x12

1/9 training

Monday: wenning warmup 

Squat: warmup to 295x1 4x245x10

Wide grip bench press: 2x225x12

Leg raises.

Back was fucked up today from Saturday had some pain but got through it.

Wednesday: wenning warmup

50 pullups, 100 banded leg curls, decline sit ups. Back still achey and don't want to mess it up before Friday's workout.

Friday: wenning warmup

Paused Larsen press: warmup to 295x1 4x245x10

Heels elevated close stance high bar squat: warmup to 2x205x12

Decline situps: 2x10

1/2 training

Monday: wenning warmup

Squat: warmup to 285x1 3x235x10

Wide grip bench press: Warmup to 2x205x12

Copenhagen adductor planks

Wednesday: wenning warmup home

Db RDL: 2x75x12

Seated row: 2x13x12

Jump rope

Shoulder medley

Thursday: wenning warmup 

Larsen press: Warmup to 285x1 3x235x10 paused

High bar close stance heels elevated squat: 2x185x12

Hanging Leg raises