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