7/17 training

Monday: wenning warmup

Squat: warmup to 320x1 5x270x10

Cambered Swiss wide bench: 4x205x10

Cambered Swiss row: 4x205x10

Upper back ssb: 3 minutes

Hanging leg raises: 4x10

Tuesday: sled workout

2 trips down and back each:

3plates: forward drags, backwards drags

2plates: low row

1plate: front raises, face pulls

Wednesday: jump rope conditioning

Thursday: wenning warmup

Feet up paused bench: warmup to 315x1 5x265x10

Paused SSB squat: 4x220x4

Paused Deadlift: 4x255x4

Upper back ssb: 3 minutes

No leg raises today

7/10 training

I got a new bar coming at the end of this week so I swapped my heavy days this week so I can use the new bar Thursday on bench and row assistance.

Monday: wenning warmup

Paused feet up bench: warmup to 295x1 4x245x10

SSB paused squat: 3x210x4

Paused Deadlift: 3x245x4

SSB upper back: 2:30 150

Leg raises: 3x10

Tuesday: new bar came in today so my workout today was messing around with the new bar.

Wednesday: sled workout 2 trips each

3plate

Forward drags

Backwards drags

2plate

Low row

1plate

Forward raise

Facepull

Jump rope HIIT 10 rounds 1 min each

Thursday: no warmup today.. running late + can't find my green band

Squat: warmup to 250x2, 300x1, 4x250x10

Cambered Swiss wide grip paused bench: 3x185x10

Cambered Swiss row: 3x185x10

7/3 training start volume block

Tuesday: wenning warmup **don't do rolling triceps, do band pushdowns instead to get blood in the elbow**

Squat: warmup to 280x1, 3x230x10

Wide grip paused bench: 2x185x10

Barbell row: 2x185x10

SSB upper back: 135x2 minutes

Thursday: wenning warmup

Paused Larsen press: warmup to 275x1 3x225x10

SSB paused squat: warmup to 2x200x4

Paused Deadlift: 2x225x4

SSB upper back: 135x2 minutes

Friday: seated calves: 2x10

Bulgarian split squat: 2x20x15

Single leg RDL: 2x20x15

Leg curl: 2x75x15 slow

Leg extensions: 2x6x15 slow

Front raise: 2x15x15 slow

Seated facepull: 2x5x15 slow

Hammer curl + rope overhead pushdown: 2x30x15 + 2x5x15 slow

Hanging leg raises: 2x10

sled recovery/gpp.workout

Going to do this at least once a week as a recovery/cardio workout each. Aim is for twice a week tho when I can swing it.

Hanging leg raises set of 10 to loosen up the hips

Sled (2 trips down and back each):

Heavy forward drags

Heavy backwards drags

Light/fast

Rows to face

Rows to stomach 

Front shoulder raise

15 minute jump rope HITT + 1 Mile walk

volume split

Monday Tuesday Thursday, can change up days if needed.

Monday: wenning warmup (hammer curls, rolling triceps, face pulls, calves, hanging leg raises)

Squat: 3/4/5x10/8/6

Wide grip bench (cambered when it comes in) 2/3/4x10/8/6

Cambered barbell row: rest pause

Hanging leg raises + SSB rounded back.

Tuesday: 

2/3/4 sets

Hanging leg raises, trunk twist with band, seated calves, single leg RDL BSS,  leg curls, leg extensions, front raises, seated face pulls pushdowns, curls, 

Thursday: wenning warmup (hammer curls, rolling triceps, face pulls, calves, hanging leg raises)

Feet up paused bench: 3/4/5x10/8/6

SSB paused squat: 2/3/4x4/3/2

Paused Deadlift: 2/3/4x4/3/2

Hanging leg raises + SSB rounded back.

Squat goal: 5x330x6 5x300x8 5x270x10

Bench goal: 5x320x6 5x290x8 5x260x10

Squat: start at 3x230x10

Bench: start at 3x225x10

6/19 training

Tuesday: jump rope 30ish minutes

50 heel elevated BSS each leg

100 leg curls

100 leg extensions

Wednesday: wenning warmup

FG incline press: warmup to 275x1 275x9 :( next year 275x10 is gonna be my bitch. Didn't feel like lifting weights anymore so did jump rope the rest of the workout

100ish minutes jump rope

Thursday: wenning warmup

Safety bar paused squat: warmup to 275 for 15 total reps.

Back was feeling crispy from yesterday I guess lol so I called an audible but still got some good work in.