6/12 training

Monday: wenning warmup (sorta lol)

Ssb squat: warmup to 290x1, 5+3 50% set

2x240x3 paused

Snatch grip RDL: warmup to 275x12+5+3 3 rest pause set.

50 reps 2 sets 70 lbs landmine hack squat 

Wednesday: no wenning warmup today

FG incline press: warmup to 275x 50% set

185x20

Barbell row: 265x10,5,5 3 rest pause set

Thursday: 100 banded leg curls, 50 bss each side heel elevated, 100 banded rear delt flyes, 20 lateral raises.

Sunday: incline db twist press: warmup to 3x75x45seconds

Machine press + decline pushups on db: 1x13x45seconds, 2x12x45seconds + 3xfail

50 pullups

Meadows shrugs: 3x75x1min

Incline curls + rope pushdowns: 3x1min

6/5/22 training

Monday: wenning warmup (sorta lol)

Ssb squat: warmup to 260x2, 9,4,2 50% sets did an extra set bc I'm a cheater lol. But I wanna go up to 290.next week

2x240x3 paused

Snatch grip RDL: warmup to 275x 3 rest pause set.

50 reps 2 sets 70 lbs landmine hack squat 

Tuesday: 

wenning warmup

FG incline: warmup to 265x1, 8+3 50% 185x350 got 18+9+9 36 total

Barbell row: 3x245 rest pause got 17+7+6 265 next week.

25,15,10Shoulder dislocations 

Thursday: upper and lower body work 1 set each.

Banded glute hold 1 min

Leg curls + bss: 1 min

Leg extensions + slrdl: 1 min

Calves: failure

Machine press + decline pushups on db: 13x45seconds

Chest supported rows: 1x55x45lats + 1upper.back

Meadows shrug: 75x45sec

Rear delt swings 1  min

Db incline curl + rope pushdown: 2x30x45seconds 6 for rope pushdown

5/29 training

Training a little backwards this week bc of memorial day.

Monday: banded glute bridge hold: 2x1min

Seated band leg curl + bss: 3x1mij + 3x20x1min

1x1min bodyweight leg extensions + slrdl

standingcalves for 8 reps 4 sets.

Adductor plank: 2x30sec each side

Wednesday: wenning warmup

FG incline: warmup to 245x1,11+450% 185x350 got 15+8+8 31 total

Barbell row: 3x245 rest pause got 14+6+5

Thursday: wenning warmup

SSB squat: warmup to 260x1, 8, 5 50%

Paused: 2x240x3

Snatch grip RDL: 225 3 rest pause got 12+5+4 going up next week

That's it for today, had a rough day at work and gotta get some stuff for home

Saturday; incline db twist press: warmup to 4x65x45seconds

Machine press + decline pushups on db: 2x12x45seconds, 11x45seconds 10x45seconds + 4xfail

Chest supported rows: 1x65xlat to failure

Y raise: 4x10x1min

Lateral raise: 4x10x1min