5/22 training

Orders a bit messed up this week bc memorial day but it worked out.

Monday: wenning warmup (forearms, 2x triceps, 2x upper back, biceps)

Incline fat grip bench press: warmup to 235x2, 235x12,5 50%

350 at 185 got 11 + 8 + 6 (failed 7th) same as last week rip

Barbell row: warmup to 225x16,8,6 rest pause 10 breaths.

50 Shoulder dislocations

Tuesday:  wenning warmups 

SSB squat: warmup to 260x1, 7, 450%

Widowmaker heels elevated 200x12,8

Snatch grip RDL: 225x10,4,3 rest pause strapped

Landmine hack squat: not enough time to do this today 

Thursday; incline db twist press: warmup to 3x65x45seconds

Machine press + decline pushups on db: 12x45seconds, 11x45seconds 10x45seconds + 3xfail

Chest supported rows: 1x45x45lats + 1upper.back

Cobra lat pulldown: 2x3x1min each side

Meadows shrug: 3x65x45sec

Db incline curl + rope pushdown: 3x20x45seconds 5 for rope pushdown

Ez bar curls + banded dips: 1xfailure

Friday couldn't work out bc we had an emergency with my mom and then elises mom the next day.

5/16 training

Monday: wenning warmup

Safety squat bar: warmup to 240x2 240x9,6 50%

Heels elevated: 2x200x10

Snatch grip RDL: 185x25 rest pause

70 lb hack squat: 50 reps in 3 sets

Tuesday: wenning warmup (wrist extensors FG DB extensions to shoulders, rear delt flyes, FG hammer curls, rope extensions, rope face pulls)

Fat grip incline bench: couple warmup sets at 225x2 225x12,4 50%

185x350 method got 11+7+7 25 total.

Barbell row: 3x225 rest pause got 21. I want 25 before I move up.

Bar dislocations: 50 reps (25,15,10)

Thursday: banded glute bridge hold: 2x1min

Seated leg curl + bss: 75x1min 100x1min + 40x1min + 20x1min

Leg extensions + Slrdl: 2x70x1min+ 2x20x1min

Y raise: 2x10x1min

Lateral raise: 2x10x1min

Rear delt swings: 40x1min

supersetted with seated calves for 8 reps 4 sets.

Adductor plank: 1x30sec each side

Friday: incline db twist press: warmup to 2x65x45seconds

Machine press + decline pushups on db: 12x45seconds, 10x45seconds + 2x45seconds

Chest supported rows: 1x45x45lats + 1upper.back

Cobra lat pulldown: 2x2x1min each side

Meadows shrug: 2x65x45sec

Db incline curl + rope pushdown: 2x20x45seconds 5 for rope pushdown

Ez bar curls + banded dips: 1xfailure

5/8 training

Max week. Worked up to 415x2 squat and 405x2 bench.  Didnt test deadlift. Tried 440 for 1 on squat and got stuck.  Bench I did 275x15 as well. So close to 16. Rip.  

5/1 training

Sunday: wenning warmup

Squat: 135x5 225x4 295x2 345x1 375x1 405xhold 405x2 345x2

Deadlift:. Warmup to 4x305x4 345x2 380x2 305x8

Thursday: wenning warmup

Paused bench: 135x5 225x4 295x2 345x2 375x2 395xhold 395x2 345x4 (did my 2 sets in 1 lol) wide grip bench: 315x4

I really want 405 for 3 next week. I have no idea if I'm gonna get it but I think I can get it.