8/28 training

Last volume week. Not doing much assistance, just the main stuff. Maybe mess around with some different assistance.

Monday: wenning warmup

Squat: warmup to 330x2 380x1 5x330x6

Meadows.row: 4x80x8

Not feeling it today. Got in the main work and left. No bench bc our next big workout is wednesday 

Wednesday: wenning warmup

Feet up paused bench: warmup to 325x2 375x1 5x325x6

Meadows row: 3x70x10

Seated SSB good morning: 2x110x8

8/21 training

Monday: wenning warmup

Squat: warmup to 320x2 370x1 4x320x6

Wide grip paused cambered Swiss bench: 3x255x6

Meadows row(trying something different): 3x70x8 each side.

Upper back ssb: 3:30

Hanging leg raises: 3x10

20 jump rope rounds 1 min on 30 seconds off.

Tuesday: 2 sets each

Seated calves

Heel elevated bss 2x50x10

Leg curls 125x20 100x20 slow

Leg extensions 8x16 6x16

Kroc row lat 2x75x12

1 arm pulldown 2x4x10

Lateral raise 30x13 20x13

Sled: 2 trips

3plate forward drag

3plate backwards drag

1plate front raise

1plate facepull

Wednesday: 20 jump rope rounds 1 min on 30 seconds off.

Thursday; wenning warmup

Feet up paused bench: warmup to 315x2 365x1 4x315x6

SSB pause squat: 3x280x2

Paused Deadlift: 3x305x2

Late for dinner with Elise so skipped my assistance rip :(

8/14 training

Monday: wenning warmup

Squat: warmup to 310x2 360x1 3x310x6

Cambered Swiss wide grip paused bench: warmup to 2x245x6

Cambered Swiss row: warmup to 2x245x8

SSB upper back: 3:00

Hanging leg raises: 2x10

Tuesday:

Sled: 2 trips

3plate forward drag

3plate backwards drag

2plate low row

1plate front raise

1plate facepull

Jump rope: 20 rounds 1 min on 30 seconds off.

Thursday: wrestling in the morning

Wenning warmup

Feet up paused bench: warmup to 300x2 350x1 3x300x6

SSB pause squat: 2x270x2

Paused Deadlift: 2x295x2

SSB upper back: 3:00

Hanging leg raises: 2x10

8/7 training

Monday: wenning warmup

Squat: warmup to 300x2 350x1 5x300x8

Cambered Swiss wide grip paused bench: warmup to 4x235x8

Cambered Swiss row: warmup to 4x235x8

SSB upper back: 3:30

Hanging leg raises: 4x10

Jump rope: 20 rounds 1 min on 30 seconds off.

Tuesday: 2 sets, 8-15 range for upper body 10-20 for lower body.

Heel/front foot elevated bss: 40 lbs 1 side 10 reps

Leg curls 125x17 100x17

Leg extensions 8x14 6x14

Kroc row lat 2x75x10

Lateral raise 30x12 20x12

Crossbody hammer curl: 50x10 35x10

Sled: 2 trips

3plate forward drag

3plate backwards drag

2plate low row

1plate front raise

1plate facepull

Wednesday: Jump rope: 20 rounds 1 min on 30 seconds off.

Thursday: wenning warmup

Feet up paused bench: warmup to 290x2 340x1 5x290x8

Pause SSB squat: 4x260x3

Paused Deadlift: 4x285x3

SSB upper back: 3:30

new supplemental workout

Very similar to what I had but I want to train closer to failure for just 2 sets.. one heavier and one lighter but in the same rep range and owning the negative. 8-15 range for upper body 10-20 for lower body.

Heel/front foot elevated bss

Leg curls

Leg extensions

Kroc row lat

1 arm pulldown 

Lateral raise

7/31 training

Monday: wenning warmup

Squat: warmup to 290x2 340x1 4x290x8

Swiss cambered wide grip pause bench: 3x225x8

Swiss cambered row: 3x225x8

SSB upper back: 3 minutes

Hanging leg raises: 3x10

20 tabata rounds jump rope 1 min on 30 sec off

Tuesday:  

Seated calves 2x8

Bulgarian split squat: 2x10

Lateral raises: 15x20 20x10

Straight arm curl: 30,35x10

50 of each:

Leg extensions

Leg curls

Sled: 2 trips

3plate forward drag

3plate backwards drag

2plate low row

1plate front raise

1plate facepull

20 tabata rounds jump rope 1 min on 30 sec off.

Thursday; wenning warmup

Feet up paused bench: warmup to 335x1 4x285x8

SSB pause squat: 3x250x3

Pause deadlift: 3x275x3

No upper back today

Next week for assistance workout at home try and do 2 sets close to muscular failure. 1 set heavier and 1 set lighter 2nd.

7/24 training

Monday: wenning warmup

Squat: warmup to 280x2 330x1 3x280x8 felt heavy but had Kevin Hart the day before and didn't sleep or eat well.

Wide grip Swiss camber paused: 2x215x8

Swiss camber row: 2x215x8

SSB upper back: 2:30

Hanging leg raises: 2x10

Tuesday:  

Seated calves 2x8

Bulgarian split squat: 2x10

Lateral raises: 15x20 20x10

Straight arm curl: 30,35x10

50 of each:

Leg extensions

Leg curls

Sled: 2 trips

3plate forward drag

3plate backwards drag

2plate low row

1plate front raise

1plate facepull

Wednesday: 18 rounds of jump rope 1 minute on 30 seconds off.  I gotta start doing this in the morning to get some extra rest before Thursday.

Thursday: wenning warmup

Feet up paused bench: warmup to 325x1 3x275x8

Paused SSB squat: warmup to 2x240x3

Paused Deadlift: warmup to 2x265x3

SSB upper back: 2:30

Db lateral raise: 25sxfailure

Hanging leg raises: 2x10