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