11/27 training

Wrestling practice is starting this week. Gonna try and do 4x a week lifting and 2x a week stretching. So 1.33xper week.

Sunday:

Chest supported row: micro drops 75/65/60x10+5+3 5 sec negative

Single arm pulldown: micro drops 8-7-6x6+4+4 each side

Banded shrugs: orange band + 50sx8+4+3+iso

Incline concentration curl: 50/40/35x5 each

Wrist extensions: 28x1 round

Tuesday:

RDL: warmup to 245x7 slow

Hip thrust: 2x225x5

Paused Front squat: warmup to 205x8

Banded sissy squats 20 slow

Leg extensions: 10 for 20 total reps I don't wanna go too heavy on these anymore lol

Seated calves: 120lbs

Wednesday

seated shoulder press: warmup to 205x10+3+2+isolation

Chest supported Lateral raises: 35x 30x 25x + red band iso

Machine high flye: 9x10+6+4

Banded triceps: orange bandx16

Thursday; 

Seated row close: warmup to 15x7+5+3

Lat pulldown: warmup to 14x7+4+4

Banded shrugs: orange band + 55x7+4+2+iso

Incline concentration curl: 40/35/30x8/4/6 each