2/20 training

Back at ppops

Monday: wenning warmup

Squat: warmup to 345x1 3x295x6

Deadlift: 4x265x4 2x305x2 265x8

Banded core twists + staggered RDL: 2x10 each side/leg

Thursday: wenning warmup

Larsen paused bench: warmup to 345x1 3x295x6

Wide grip paused bench: 2x250x8

SSB squat: warmup to 2x200x8

Friday: banded dips: 5xgreenbandx10

Single leg staggered RDL: 2x25x10

Adductor plank: 2 sets each side

Thoracic extension/stretch

training for the next 12 weeks

Gonna stick with my volume phase for 3 weeks and go right into a 9 week strength phase. I probably won't wrestle for this next 12 week set.  Deadlift I'm gonna try the mag ort program for deadlift(and maybe give sumo or a slightly wider conventional deadlift a real shot) and stick with what I did for my squat and bench press up until this point.  Squat I am going to use the safety squat bar as my assistance work with the heels elevated like ive been doing.  Bench assistance we will keep wide grip for now.  Squat and mag ort deadlift Mondays, Wednesday is my feel good lower body day with the sled, and Friday will be bench and all my assistance exercises.  Every day I am able to I want to do about a half hour of jump rope too 

2/13 training

Deload week. My back hurts. Focusing on glute stuff to try and get my glutes stronger and my hip flexors  bit less tight. 6s next week.

2/6 training

Monday: wenning warmup

Squat: warmup to 1x335x1 5x285x8

Wide grip paused bench: 2x250x10

Decline situps: 2x10

Friday: wenning warmup

Paused Larsen press: warmup to 335x1, 4x285x8 285x6.  Very close.  If my eating and sleep was better I could've had it.  Goal for next time.

1/31 training

Monday: wenning warmup

Squat: warmup to 325x1 4x275x8

Wide grip paused bench: 2x245x10

Decline sit up: 2x10

Wednesday: arms and shoulders and abs

Friday: wenning warmup

Paused Larsen press: warmup to 325x1 4x275x8

Heels elevated close stance high bar squat: 2x240x10

Decline situps 2x10

1/24 training

Monday: wenning warmup

Squat: warmup to 315x1 3x265x8

Wide grip paused bench press: 2x235x10

Decline situps: 2x10

Thursday: wenning warmup

Paused feet up bench press: warmup to 315x1 3x265x8

Close stance heels elevated high bar squat: 2x225x10