9/18 training

Got engaged Sunday!!

Monday; wenning warmup

Squat: warmup to 355x1 355x6 325x4

Paused reverse cambered Swiss bench: 2x265x6

Didn't do any extra, I need to recover from Sunday lol. Squat felt heavier than it should have bc of Sunday I think.

Thursday:Paused bench: warmup to 355x6 PR

Dead stop bench: 10 singles 325

Deadlift: 5 singles, 1x5 325

9/11 training

Monday: wenning warmup

Squat: warmup to 345x1 345x6 2x315x6

Paused reverse cambered Swiss bench: 2x265x6

Upper back ssb: 185 90 seconds

Hanging Leg raises: 2x10

Thursday:Paused bench: warmup to 345x6

Dead stop bench: 12 singles 315

Deadlift: 5 singles, 1x5 315

things I want to focus on for muscle building phase

Forearms (extensors)

Shoulders

Back (specifically lats but also upper back/traps)

Legs (all around but also focusing on quads)

Calves

Maybe try going to more of a brosplit this muscle phase.

strength/peaking phase 9 weeks

Going to work something like this.  Obviously subject to change.  Wenning warmup every day.

Numbers I want to hit for squat and bench:

Bench: 360x6 385x4 415x2 440x1

Squat: 370x6 395x4 425x2 450x1 

Cycle is going to look like this: 

3 weeks 6s 3 weeks 4s 3 weeks 2s. Max if I want to.

Back offs: 3/2/1x6/4/2

Monday:

squat: cycle

Paused board press third/2nd grip: 2x6/4/2

Upper back ssb but heavier than usual

Hanging Leg raises 2x10

Tuesday: sled, same as usual

Thursday:

Paused bench: cycle

Deadlift: mag-ort cycle

Paused squat ssb: 2x3/2/1 heavy

Hanging Leg raises 2x10

Jump rope Tuesday/Wednesday. Friday if you're able to.