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