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