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)