12/31 training

Sunday: close trip decline cambered bar press: 245x10,4, rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex9,8,6

Floor skullcrusher: 55sx11,5,3

Thursday: chest supported rows: warmup to 90x9,5,4 rest pause

One arm lat pulldown: warmup to 11x6,3,3 rest pause

Face pulls: 5x20

DB hammer curl: 50x7,4,3

That's all I did this week, I was sick.  Might take next week as a deload and move to just 2x a week volume

12/24 training

Sunday: seated Press: warmup to 235x7,2,2

Lateral raises: warmup to 45/40/35x5,4,4

Machine chest press: warmup to 13/12/11 + grey X 10,3,4

Floor skullcrusher: 55sx9,5,3

Monday: Seated row: work up to 16x10,5,5

Wide grip lat pulldown: work up to 15x7,3,4

Face pulls: 5x20

DB hammer curl: 50x7,4,3

Saturday: Single leg leg curl: 135x9,5,5 each leg

DB banded RDL: 90x8 gray band

SSB squat: warmup to 310x5 20 belt squats at 230 lbs

No DC seated calves today.. hurt my big toe at practice 

12/17 training

Sunday: Single leg leg curl: 135x9,5,4 each leg

DB banded RDL: 90x6 gray band

SSB squat: warmup to 310x 20 belt squats at 205 lbs

DC seated calves

Tuesday: incline cambered bar press: 245x8,3,3 rest pause.. same as last 2 weeks.. gonna try decline next, my incline isn't budging

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex8,7,5

Floor skullcrusher: 55sx9,4,4

Friday: chest supported rows: warmup to 90x8,4,4 rest pause

One arm lat pulldown: warmup to 11x5,3,3 rest pause

Face pulls: 5x20

DB hammer curl: 50x7,4,3

Saturday: RDL: warmup to 305x6 slow

Front squat: warmup to 265x4

Belt squat: 230x20

Leg extension: 11x10,7,5

DC calves

12/10 training

Sunday: seated Press: warmup to 235x6,1,2 rest pause.. this was tough but expected with wrestling season and a really early.sunday lift.

Lateral raises: warmup to 40/35/30x9,6,6 + iso

Machine chest press: warmup to 13/12/11 + grey X 8,4,4

Floor skullcrusher: 55sx8,4,3

Wednesday: Seated row: work up to 16x8,4,4

Wide grip lat pulldown: work up to 14x9,6,5

Face pulls: 5x20

DB hammer curl: 50x6,3,3

Friday: 

12/3 training

In wrestling now.. some numbers might go down a bit as I'll be working out after practice..

Sunday: incline cambered bar press: 245x8,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex7,6,4

Floor skullcrusher: 55sx8,3,3

Tuesday: chest supported rows: warmup to 90x7,3,4 rest pause

One arm lat pulldown: warmup to 10x8,5,4 rest pause

Face pulls: 5x20

DB hammer curl: 50x4,4,3

Saturday: RDL: warmup to 295x8 slow

Front squat: warmup to 255x8

Belt squat: 205x20

Leg extension: 10x10,7,5

DC calves

11/19 training

Wednesday: RDL: warmup to 295x6 slow

Front squat: warmup to 255x6

Thursday: seated Press: warmup to 225x10,2,3 rest pause

Lateral raises: warmup to 40/35/30x9,6,6 + iso

Machine chest press: warmup to 13/12/11 + grey X 6,4,4

Floor skullcrusher: 55sx6,3,2

Friday: Seated row: work up to 15x10,5,5

Wide grip lat pulldown: work up to 14x8,5,4

Face pulls: 5x20

DB hammer curl: 50x4,3,3

Sunday: Single leg leg curl: 135x8,4,5 each leg

DB banded RDL: 90x8 orange band

SSB squat: warmup to 300x8 20 belt squats at 205 lbs

DC seated calves

11/12 training

Sunday: Seated row: work up to 15x8,4,4

Wide grip lat pulldown: work up to 13x10,6,5

Face pulls: 2x5x15

DB hammer curl: 45x6,4,3

Monday: Single leg leg curl: 120x10,5,5 each leg

DB banded RDL: 90x10 no band

Nordic curl: 2x6 green band

SSB squat: warmup to 300x6 20 BW extensions

DC seated calves

Wednesday: incline cambered bar press: 245x8,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex5/5/5

Floor skullcrusher: 55sx6,3,3

Friday: chest supported rows: warmup to 90x6 rest pause

One arm lat pulldown: warmup to 10x8,4,4 rest pause

Face pulls: 4x20

DB hammer curl: 45x8,4,3

11/5 training

Sunday: incline cambered bar press: 235x10,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex5/5/5

50 incline curls

Floor skullcrusher: 50sx8,3,3

Tuesday: chest supported rows: warmup to 75x12,5,5 rest pause

One arm lat pulldown: warmup to 10x7,4,3 rest pause

Face pulls: 4x20

DB hammer curl: 45x6,4,3

Wednesday: RDL: warmup to 275x8 slow

Front squat: warmup to 245x6

Bit of a weird day today

Friday: seated Press: warmup to 225x8,2,2 rest pause

Lateral raises: warmup to 40/35/30x7,5,5 + iso

Machine chest press: warmup to 13/12/11 + orange X 10,6,4

Floor skullcrusher: 55sx5,2,3

10/29 training

Sunday: RDL: warmup to 265x8 slow

Nordic leg curl: orange bandx10

Paused Front squat: warmup to 245x6

Banded leaning leg extensionx20

Leg extensions: 10restpausex13,7,

Seated calves: 130lbs

Tuesday: seated Press: warmup to 225x6,3,2 rest pause + negative

Lateral raises: warmup to 35/30/25x10,9,8 + iso

Machine chest press: warmup to 13/12/11 + orange X 10,5,4

Floor skullcrusher: 50sx6,3,3

Thursday: Seated row: work up to 14x10,6,5

Wide grip lat pulldown: work up to 13x9,5,4

Face pulls: 2x4x20

DB hammer curl: 40x6,4,3

Overhead extension 4x50

Saturday: single leg leg curl: 120x8,5,4 each leg

DB banded RDL: 75x10 slow

Nordic curl: orange band 

SSB squat: warmup to 280x8 20 BW extensions

DC seated calves

10/22 training

Monday: single leg leg curl: 105x10,6,4 each leg

DB banded RDL: 65x12 onlybandx20 slow

SSB squat: warmup to 270x7 20 Hindu squats

DC seated calves

Tuesday: incline cambered bar press: 225x10,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greygreen/grey/greenx5/5/5

50 incline curls

Floor skullcrusher: 45sx10,5,4

Wednesday: chest supported rows: warmup to 75x9,5,4 rest pause

One arm lat pulldown: warmup to 9x10,4,3 rest pause

Face pulls: 4x20

DB hammer curl: 45x4,3,3

Overhead extension 4x50

10/15 training

Sunday: chest supported rows: warmup to 65x9,5, 5 rest pause

One arm lat pulldown: warmup to 8/7/6x10,4,3

Kirk shrugs: work up to 225x10,7,6

DB hammer curl: 40x6,4,3

Overhead extension 4x50

Monday: RDL: warmup to 245x10 slow

Glute bridge: 2x245x5

Paused Front squat: warmup to 225x8

Leg extensions: 10/9/8x10

Seated calves: 130lbs

Wernesday: seated Press: warmup to 205x10,3,3 rest pause + negative

Lateral raises: warmup to 35/30/25x8,6,6 + iso

Machine chest press: warmup to 13/12/11 + green X 10,7,6

Floor skullcrusher: 45sx7,4,4

Incline DB curls: 50 reps 15 lbs

Sunday: Seated row: work up to 14x9,5,4

Wide grip lat pulldown: work up to 13x9,5,4

Kirk shrugs: work up to 245x

DB hammer curl: 40x6,4,3

Overhead extension 4x50

10/8 training

Moving to a slight bulk and doing some of my DC training for a while

Sunday: seated Press: warmup to 185x10,3,2 rest pause + negative

Lateral raises: warmup to 30/25/20x10,7,7 + iso

Machine chest press: warmup to 12/11/10 + green X 10,7,7

Seated tricep pushdown: 7/6/5x 6 each

Incline DB curls: 50 reps 10 lbs

Tuesday: Seated row: work up to 13x8,5,4

Wide grip lat pulldown: work up to 12x10,6,5

Kirk shrugs: work up to 225x8,6,5

DB hammer curl: 40x6,4,2

Overhead extension 4x50

Wednesday: single leg leg curl: 95x13,6,4 each leg

DB banded RDL: 55x onlybandx20 slow

SSB squat: warmup to 260x 20 Hindu squats

DC seated calves

Thursday: incline cambered bar press: 215x10,3,2 rest pause

Incline flyes: 2x30x8

Banded upright row: 75+greygreen/grey/greenx7/5/5

50 incline curls

Floor skullcrusher: 40sx9,3,5

9/25 training

Monday: warmup

Squat: warmup to 365x1 5x315x6 not the best feeling but not terrible either.  Probably from maxing the deadlift on Friday haha. Called it here because of that 

Wednesday: just did the bench 5x305x6 today feet up and paused.

9/17 training

Sunday: warmup

Squat: 355x1 4x305x6

Viking press: 3x160x6

Sandbag carry: 5 laps

Wednesday; warmup

Larsen press: 345x1 4x295x6 this felt shitty lol

Was rushed to meet for dinner so did hack squats and barbell rows 2 sets each

Friday: warmup

Deadlift: warmup to 325x1 365x1 405x1 425x1 450x1 PR!

Close grip cambered bench: 3x265x4

Poundstone curls and extensions

9/10 training

Weird day Sunday lol.

Sunday: warmup

Larsen press: warmup to 325x1, 5x275x8

Deadlift: 2x335x1 3x315x3, 6x245x3

Tuesday: warmup

Squat: 345x1, 3x295x6

Viking press: 2x160x6

Sandbag 5 laps

Thursday: warmup

Larsen press: warmup to 335x1, 3x285x6

Did some stuff with Elise so I just did my bench.

9/3 week 6 training

Tuesday: warmup

Squat: warmup to 335x1, 5x285x8

Viking press: 4x140x8

Sandbag carry: 4 trips down and back tree to tree.

Crazy week. Had to combine some workouts with next week

8/27 week 5 training

Monday: squat: warmup to 325x1 4x275x8

SLDL: 3x225x6

Seated viking press: 3x140x8

Wednesday: paused Larsen press: warmup to 315x1, 4x265x8

SSB squat: 3x260x6

Barbell row: 3x225x8

Friday: deadlift: warmup to 4x295x5 6x225x3 rapid

Cambered close grip bench: 3x235x6

DB Bulgarian split squat: 3x45x8 each leg

8/20 week 4 redo training

Still a little sick but it's more of an annoyance than being bedridden.  Still not the greatest week but I'm gonna push forward.

Tuesday: Squat: warmup to 315x1 3x265x8

Paused Larsen bench: warmup to 305x1 3x255x8

Nordic leg curls green band: 3x3 bent

Saturday: barbell row: 2x225x8

Nordic leg curls green band: 4x3 bent

Atg split squat: 25x8

DB shoulder press: 2x65x8

8/13 volume week 4

Didn't feel great Friday-sunday.  Went in Sunday and just did the bare minimum bc we're going to the lake Thursday so it'll be a 2 lift week.

Sunday: squat: warmup to 315x1 3x265x8

Paused Larsen bench: warmup to 305x1 3x255x8

Nordic leg curls orange band: 5x5 perfect.

Still sick. Gonna just rest the rest of this week and restart with week 4 next week.

8/6 volume training week 3

Adding in Nordic curl training twice a week for 2 sets

Monday: squat: warmup to 305x1 5x255x10

Close grip cambered football: 4x215x8

Barbell row: 4x205x10

Thursday: deadlift: warmup to 5x315x5

SSB squat: warmup to 4x240x8

Viking press: 4x120x10

No lifting Friday or Saturday but did some cardio.

7/31 training volume week 2

Tweaked my back bad last week, not sure how or why, theory is it was either the SLDLs or squatting flat footed.  I think I should just squat with a raised heel from now on (ie the wood plank).

Monday: squat: warmup to 295x1, 4x245x10

Close grip cambered bench: 3x215x8

Barbell row: 3x205x10

1 sets each: single leg raises, leg curls amrap

Wednesday: deadlift: warmup to 4x295x5

Heels elevated SSB squat: 3x240x8

Landmine Viking press: 3x120x10

Leg raises and triceps

Friday: paused Larsen: warmup to 295x1 4x245x10

Stiff leg deadlift: 3x185x8

SSB BSS: 3x110x10 each leg

Single Leg raises, adductor Cossack squatx20 each leg

Gonna do ATG stuff on off days with some jump rope

7/16 training volume 1

Starting weight: 235

Ending weight: 

Warmup: 1 set leg raises, 1 set curls, 1 set triceps, 1 set upper back, 1 set adductor plank 1 set single leg rdl c

Monday:

Paused Larsen bench: 265x10 3x215x10

SSB squat: 2x240x8

Barbell row: 2x205x10

1 sets each: leg raises, leg curls

2 minutes 95 lbs upper back SSB

Wednesday

Deadlift: 3x275x5

Close grip cambered bar press: 2x215x8

Landmine hack squat: 2x105x10

1 sets of adductor plank, triceps

Friday

Squat: 275x1 3x225x10

SLDL: 2x185x8

Viking press: 2x120x10

1 set of leg raises, lateral raises, chinups

volume phase

Day 3 bench main, sldl, SSB BSS, 3 assistance lifts (upper back, leg curls at home)

Day 2 deadlift main, SSB squat heels elevated, viking press, 3 assistance lifts (triceps adductor plank,)

Day 3 squat main, cambered bar close.grip press, barbell row, 3 assistance exercises (shoulders, chinups)

Warmup: 1 set leg raises, 1 set curls, 1 set triceps, 1 set upper back, 1 set adductor plank 1 set single leg rdl

Goals: 305x5x6 paused larsen bench, 335x5x6 squat deadlift 5x405x3

7/9 training

Monday: American bar incline press: warmup to 235x9+4+2 3 sec negative + iso close grip

Chest press machine micro drops with orange band: 13,12,11x8,4,2 3 negative 

Overhead rope extension: 6/5/4x17,6,6 + iso@6

Lateral upright rows: grey band+80x7 + orange band+80x7 + green band80x7 + all bands isolation

Wrestled Tuesday and Wednesday and had a stress test on Thursday along with going to the lake so that's it.  I'll be more consistent after this week 

7/2 training

Was on vacation for a while so I'm gonna do what I can the next couple days

Friday: Seated row wide neutral: warmup to 16x9+4+4

Wide Lat pulldown: warmup to 14x8,5,4

Facepulls: 5x10-10-10

Preacher curl+red band: 95,75,65x3,3,3

Saturday: seated leg curl 1 leg: 105x9+95x6+85x4

SSB good morning: warmup to 170x5

Nordic: 10 full 10 bent orange band gonna go to green band next

Heels elevated SSB squat: warmup to 300x7

Orange band BW let extensions 20 slow

Seated Calves: 150x2 minutes 

6/25 training

Sunday: Chest supported row (UB): micro drops 75/65/60x15+5+5 3 sec negative

Single arm pulldown: micro drops 9-8-7x6+4+4 each side

Seated curl FG rest pause 30x13,5,4

Kaz shrugs: 225x10,10,10 rest pause

Monday: RDL: warmup to 265x6 slow

Nordic: 9 full 8 bent orange band

Mid Paused Front squat: warmup to 245x7

Green Banded bodyweight leg extension 20 slow

Single Leg extensions: 7/6/5x6each

Seated calves: 140lbs

Tuesday: seated shoulder press: 205x9,3,3 +iso

Chest supported Lateral raises: 40x9 35x6 30x6

Incline DB press: 75x11 slow + duffin upright row 35x10

tricep pushdown: 7,6,5x12,7,7 +overhead iso

 

Wednesday: was going to do a quick back session but fucked my finger up so didn't do it lol 

6/18 training

Sunday:

Seated row wide neutral: warmup to 15x10+4+4

Wide Lat pulldown: warmup to 13x12,4,4

Seated facepulls rest pause 5x10,5,6

Preacher curl+red band: 95,75,65x3,3,3

Wednesday: seated leg curl 1 leg: 95x12+85x6+75x5

SSB good morning: warmup to 160x8

Nordic: 8 full 8 bent orange band

Heels elevated SSB squat: warmup to 290x7

Orange band BW let extensions 20 slow

Seated Calves: 130x2 minutes 

Friday:

American bar incline press: warmup to 225x9+4+2 3-5 sec negative + iso close grip

Chest press machine micro drops with Gr band: 13,12,11x12,5,3 3-5sec negative 

Overhead rope extension: 6/5/4x17,6,6 + iso@6

Lateral upright rows: grey band+65x10 + orange band+65x10 + green band65x8 + all bands isolation

6/11 training

Sunday: American bar incline press: warmup to 215x9+3+3 3-5 sec negative + iso close grip

Chest press machine micro drops with band: 13,12,11x11,5,3 3-5sec negative 

Overhead rope extension: 6/5/4x13,5,5 + iso@6

Lateral upright rows: grey band+65x10 + orange band+65x7 + red band65x7 + all bands isolation

Monday: Chest supported row (UB): micro drops 75/65/60x12+5+5 4 sec negative

Single arm pulldown: micro drops 8-7-6x10+6+5 each side

Seated facepulls rest pause 5x10,5,6

Seated curl FG rest pause 30x12,5,4

Wesnesday: RDL: warmup to 245x8 slow

Nordic: 7 full 8 bent orange band

Mid Paused Front squat: warmup to 225x7

Orange Banded bodyweight leg extension 20 slow

Single Leg extensions: 6/5/4x8 each

Seated calves: 130lbs

Thursday: seated shoulder press: 205x7,4,3 +iso (new bench im using 70° instead of 60 and it's more shoulders and less strength so I'm gonna keep pushing this number up but not expecting it to be as heavy as before)

Chest supported Lateral raises: 40x7 35x6 30x6

Incline DB press: 75x11 slow + duffin upright row 35x10

tricep pushdown: 7,6,5x12,7,7 +overhead iso

 

6/4 training

Monday: seated shoulder press: 195x10,4,3 +iso

Chest supported Lateral raises: 35x10 30x7 25x6 + red band iso

Incline DB press: 75x10 slow + duffin upright row 35x10

tricep pushdown: 6,5,4x12,7,7 +overhead iso

 

Wednesday:

Seated row wide neutral: warmup to 14x10+4+3

Wide Lat pulldown: warmup to 12x10,5,5

Facepulls: 4,3,2x15

Preacher curl: 95,75,65x8,5,3

This was a weird week; we had a lot of smoke from the Canada fires so I couldn't train outside until Saturday and I chose to build my bench instead.  

5/28 training

Wednesday: close grip incline press: warmup to 215x7+3+3 3-5 sec negative + iso

Chest press machine micro drops with band: 13,12,11x8,4,3 3-5sec negative 

Overhead rope extension: 5/4/3x12,6,5 + iso@5

Lateral upright rows: grey band+65x8 + orange band+65x5 + red band65x5 + all bands isolation

Thursday: Chest supported row (UB): micro drops 75/65/60x11+6+4 4 sec negative

Single arm pulldown: micro drops 8-7-6x8+5+4 each side

Seated facepulls rest pause 5x9,6,6

Hammer curl micro drops 40+35+30x10,5,4

Friday: RDL: warmup to 225x10 slow

Bent Nordic: 6 orange band followed by 6 partials

Mid Paused Front squat: warmup to 225x5

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x7 each

Seated calves: 130lbs

5/21 training

Still not feeling the greatest everyone thinks I have a sinus headache so I'm gonna go back to the shorter workouts I was doing during wrestling to try and get that pump back for a cycle and then hit the volume again in the summer

Sunday:

seated shoulder press: 185x10,3,3 +iso

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

Incline DB press: 75x9 slow + duffin upright row 35x10

tricep pushdown: 6,5,4x10,6,5 +overhead iso 

Monday;

Seated row wide neutral: warmup to 13x10+5+4

Wide Lat pulldown: warmup to 11x10,5,5

5 second DB shrugs: 65,60,55x8,5,4

Preacher curl: 75,65,60x8,5,3

Tuesday: seated leg curl 1 leg: 95x8+85x6+75x6

SSB good morning: warmup to 160x6

Hip thrust: 2x225x6

Heels elevated SSB squat: warmup to 280x10

Gray Banded sissy squat: 20 reps

Seated Calves: 130x2 minutes 

Didn't do anything else bc we went away for memorial day.

5/1 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Heels elevated ssb: 4x290x6

SSB BSS: 110x16 3x110x12

3x10 rear delt raises(25), lateral raises(25), pushdowns (6), btb cable curl (3)

Friday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Cambered American bar bench: warmup to 4x245x6

Heels elevated front squat: 185x16 no back offs bc I kinked my neck/shoulder

Sunday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Rdl; warmup to 4x255x6

Incline db bench: 75x12 3x75x8

3x10 leg extensions(7), seated row(11), glute bridge(55)

4/23 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Heels elevated ssb: 3x280x6

SSB BSS: 110x13 3x110x9

3x10 rear delt raises(25), lateral raises(25), pushdowns (6), btb cable curl (2)

Wednesday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Cambered American bar bench: warmup to 3x235x6

Heels elevated front squat: 185x12, 3x8

3x10 banded single leg curl, knee extension squats, duffin upright row(25)

Saturday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Rdl; warmup to 3x245x6

Incline db bench: 65x16 3x65x12

3x15 leg extensions(6), seated row(10), glute bridge(45)

4/16 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Heels elevated ssb: 5x270x8

SSB BSS: 110x11 3x110x8

3x15 rear delt raises(20), lateral raises(20), pushdowns (5), concentration curls (25 lbs)

Wednesday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Cambered American bar bench: warmup to 5x225x8

Heels elevated front squat: 185x10, 3x7

3x10 banded single leg curl, knee extension squats, duffin upright row(25)

Saturday: warmup

Rdl: 5x235x8

Db incline bench: 65x13 3x65x10 went a bit wider with my arms since shoulder was feeling okay.

3x15 leg extensions(6), seated row(10), glute bridge(45)

4/9 training

Started training Tuesday bc I was sick over the weekend.

Tuesday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Heels elevated ssb: 4x260x8

Incline db bench: 65x12 3x65x9

3x10 banded single leg curl, knee extension squats, chinups felt like shit after this and probably shouldn't have worked out but that's okay.

Thursday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Cambered American bar bench: warmup to 4x215x8

SSB BSS: 110x10 3x110x7

3x15 leg extensions(6), seated row(10), glute bridge(45)

Saturday: didn't do my main movements bc we're training again on Monday.

Warmup

3x15 rear delt raises(20), lateral raises(20), pushdowns (5), concentration curls (25 lbs)

slightly different structure for volume work

Monday: squat t1, deadlift t2  bench giant set 3x15 rear delt flyes, curls, triceps, lateral raises

Tuesday: jump rope conditioning 

Wednesday: bench t1 squat t2 deadlift giant set 3x10 banded single leg curl, knee extension squats, standing abs

Thursday: jump rope conditioning

Friday: back/deadlift t1, bench t2, squat giant set 3x15 leg extensions, chest supported row, glute bridge 

Saturday: sandbag, nordic curl, split stance rdl and BSS, 50 chinups, 100 pushups

Sunday: jump rope conditioning 

T2 we'll work up to a daily 10-16RM and do 3 sets of 75% of the reps (ex: if the first set is 12 reps, the 3 sets of 75% would be 8 reps each)

4/2 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises/split stance rdl

Heels elevated ssb: 3x250x8

Chinups: 40 chinups

Hands far back pushups (shoulders): 10 reps for every chinup set

Friday: warmup

Cambered American bar bench: warmup to 3x205x8

Adductor/hamstring loaded stretch: 2x12

40 chinups

3/19 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises.

Heels elevated ssb: 5x240x10

Barbell rows: 4x205x12 wider grip this time.

Hands far back pushups (shoulders): 4x12

Thursday:warmup

Cambered American bar bench: warmup to 5x195x10

20 green band Nordic leg curls

40 chinups

Saturday:

Rdl: 4x225x10

Db incline press: 4x60x12

I pulled my left hamstring on the 4th RDL set so stopped it there and cut the other lower body exercises out and just did my incline press

3/12 training

Monday: warmup with 2x25 facepulls, arms, and 2x10 leg raises.

Heels elevated ssb: 3x230x10

Barbell rows: 3x185x12 wider grip this time.

Banded dips: 3xredbandx12

Wednesday: warmup

Cambered American bar bench: warmup to 4x185x10

20 green band Nordic leg curls

50 chinups

Saturday:

Rdl: 4x205x10

Ssb bss: 3x80x12

Db incline press: 3x55x12

3x6 sandbag squats and extensions

3/5 training

Think I'm gonna switch to a light volume phase with my cambered bar and ssb bar until my bicep gets better. Not sure what I'm gonna do with deadlifts but I'll figure something out. Dad doesn't want me going to poops but I might have to.

Sunday: facepulls, upper back warmup to loosen up shoulder in between bench sets.

Paused Cambered American bar medium bench: 3x175x10

Hanging Leg raises: 2x10

Facepulls: 2x2x20

Overhead triceps: 2x3x20

FG Reverse grip forearms curl and rolls: 2xbarx20

2x6 Sandbag squats and extensions for legs/back.

Wednesday: warmup with 2x25 facepulls, arms, and 2x10 leg raises.

Heels elevated ssb: 3x220x10

Barbell rows: 2x185x12

Banded dips: 2xredbandx12

10 minute jump rope

Saturday: warmup

Rdl: 3x185x10

Ssb bss: 2x80x12

Db incline press: 2x55x12

2x6 sandbag squats and extensions.

volume training until shoulder gets better

Sticking with the 3/4/5x10/8/6 setup I normally do and the 2/3/4x12/10/8 for assistance.

Warmup: 2x20 reverse curls, tricep pushdowns, facepulls, 2x10 calves, leg raises

Conditioning: sandbag work, jump rope on off days

Monday: 

Main: SSB heels elevated squat 

Supplemental: banded dips

Supplemental: chest supported row

Wednesday:

Main: American cambered bar bench

Supplemental: glute bridge/leg curl

Supplemental: pullups

Friday:

Main: RDL

Supplemental: SSB bss

Supplemental: incline DB press/shoulder press (when I run out of weight for incline db, switch to shoulder press)

2/26 training

My shoulder is still hurting so I'm doing what I can ATM for it with movements and picking movements that should help with my shoulder.  Gonna do a base building style for a while until it gets better.

Sunday: 35 red band pull aparts

Slow larsen Medium grip board press: warmup to 215x4, 3x185x10 cambered 135x10.

50 shoulder dislocates

50 overhead triceps at 3

100 overhand curls

Rear delts, pull aparts, rotator cuff

Monday: jump rope

Tuesday: RDL: warmup to 265x6 slow

Bent Nordic: 6 green band followed by 6 with hands.

Paused Front squat: warmup to 235x5

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x9,8,7each

2 minute calves 130

Wednesday: jump rope

Thursday: just did some random upper back/rotator cuff movements.

Overhead DB shrugs

Rear delt flyers

Incline db curl

2/19.training

Sunday: Chest supported row (UB): micro drops 75/65/60x12+5+5 5 sec negative

Single arm pulldown: micro drops 8-7-6x9+5+5 each side

Seated facepulls micro drops 6-5-4x10,8,8

FG Preacher curl red band: 27.5each side for 10,4,3

Reverse curl FG micro drops 20,15,10 per side x6,5,5

2/12 training

Tuesday: 

Seated row wide neutral: warmup to 16x9+5+4

Wise Lat pulldown: warmup to 13x9,3,3

Seated facepulls micro drops 6-5-4x10,7,7

DB incline curl+hammer curl: 30x10,10

Saturday: 

seated leg curl 1 leg: 95x10+85x7+75x8

SSB good morning: warmup to 180x5

Skipped hip thrusts bc I was short on time.

Heels elevated SSB squat: warmup to 290x5

Gray Banded sissy squat: 20 reps

Seated Calves: 130x2 minutes 

2/5 training

Did some light back and biceps on Monday and did some heavy rows, light facepulls, and poundstone curls on Friday.  My shoulder still feels like crap. I think I'm gonna just bite the bullet and train back and legs hard until my shoulder is better. Maybe arms too. Can't really hit the chest and shoulders too hard but we'll see.

1/29 training

Shoulder still hurts but we're gonna go thru this week of training as best as I can.

Sunday: Chest supported row (UB): micro drops 75/65/60x11+5+4 5 sec negative

Single arm pulldown: micro drops 8-7-6x9+5+5 each side

Seated facepulls micro drops 6-5-4x9,9,9

FG Preacher curl red and: 27.5each side for 8,4,3

Hammer curl FG micro drops 40+35+30x7,5,6

Tuesday: RDL: warmup to 265x5 slow

Bent Nordic: 6 green band followed by 6 with hands.

Hip thrust: 2x275x6

Paused Front squat: warmup to 235x4

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x9,8,6each

Seated calves: 130lbs

Got sick on Wednesday, I'll get back to training on sunday

1/15 training

Sunday: seated leg curl 1 leg: 95x10+85x6+75x8

SSB good morning: warmup to 170x6

Hip thrust: 2x275x6

Heels elevated SSB squat: warmup to 280x9

Gray Banded sissy squat: 20 reps

Seated Calves: 130x2 minutes 

Monday: incline press: warmup to 255x5,2,2 5 sex negative + iso my right shoulder's been bothering me a bit so this sucked.

Decline pushup: amrap

Overhead rope extension: 5/4/3x20,8,7+ iso@5

Lateral upright rows: 95+green bandx7 (skipped this today and did 50 shoulder dislocations )+redbandx5 95x5 red iso

Taking the rest of the week off for my shoulder to rest.

1/8 training

Sunday: 

RDL: warmup to 255x8 slow

Bent Nordic: 6 green band followed by 6 with hands.

Hip thrust: 2x275x5

Paused Front squat: warmup to 225x7

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x8 each

Seated calves: 130lbs

Monday: 

seated shoulder press: 225x7,3,3 +iso

Chest supported Lateral raises: 40x7 35x5 30x7 + red band iso

Stretch incline press: 50x12 slow

tricep pushdown: 6,5,4x10,5,5 +overhead iso 

Thursday;

Seated row wide neutral: warmup to 16x8+4+4

Close Lat pulldown: warmup to 13x7,3,3

Seated facepulls micro drops 6-5-4x9,9,9

DB incline curl: 30,25,20x9,5,4

1/1 training

Monday: 

seated leg curl 1 leg: 95x9+85x7+75x5

SSB good morning: warmup to 160x8

Bent Nordic: 6 green band followed by 6 with hands.

Hip thrust: 2x275x4

Heels elevated SSB squat: warmup to 280x7

Gray Banded sissy squat: 20 reps

Tuesday: 

incline press: warmup to 245x9+3+3 5 sex negative + iso going up next time

Decline pushup: amrap

Overhead rope extension: 5/4/3x17,7,7 + iso@5

Lateral upright rows: 95+green bandx7 +redbandx5 95x5 red iso

Friday: Chest supported row (UB): micro drops 75/65/60x11+4+4 5 sec negative

Single arm pulldown: micro drops 8-7-6x9+5+4 each side

Seated facepulls micro drops 6-5-4x8,7,7

Hammer curl FG micro drops 40+35+30x12,6,6