12/31 training

Sunday: close trip decline cambered bar press: 245x10,4, rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex9,8,6

Floor skullcrusher: 55sx11,5,3

Thursday: chest supported rows: warmup to 90x9,5,4 rest pause

One arm lat pulldown: warmup to 11x6,3,3 rest pause

Face pulls: 5x20

DB hammer curl: 50x7,4,3

That's all I did this week, I was sick.  Might take next week as a deload and move to just 2x a week volume

12/24 training

Sunday: seated Press: warmup to 235x7,2,2

Lateral raises: warmup to 45/40/35x5,4,4

Machine chest press: warmup to 13/12/11 + grey X 10,3,4

Floor skullcrusher: 55sx9,5,3

Monday: Seated row: work up to 16x10,5,5

Wide grip lat pulldown: work up to 15x7,3,4

Face pulls: 5x20

DB hammer curl: 50x7,4,3

Saturday: Single leg leg curl: 135x9,5,5 each leg

DB banded RDL: 90x8 gray band

SSB squat: warmup to 310x5 20 belt squats at 230 lbs

No DC seated calves today.. hurt my big toe at practice 

12/17 training

Sunday: Single leg leg curl: 135x9,5,4 each leg

DB banded RDL: 90x6 gray band

SSB squat: warmup to 310x 20 belt squats at 205 lbs

DC seated calves

Tuesday: incline cambered bar press: 245x8,3,3 rest pause.. same as last 2 weeks.. gonna try decline next, my incline isn't budging

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex8,7,5

Floor skullcrusher: 55sx9,4,4

Friday: chest supported rows: warmup to 90x8,4,4 rest pause

One arm lat pulldown: warmup to 11x5,3,3 rest pause

Face pulls: 5x20

DB hammer curl: 50x7,4,3

Saturday: RDL: warmup to 305x6 slow

Front squat: warmup to 265x4

Belt squat: 230x20

Leg extension: 11x10,7,5

DC calves

12/10 training

Sunday: seated Press: warmup to 235x6,1,2 rest pause.. this was tough but expected with wrestling season and a really early.sunday lift.

Lateral raises: warmup to 40/35/30x9,6,6 + iso

Machine chest press: warmup to 13/12/11 + grey X 8,4,4

Floor skullcrusher: 55sx8,4,3

Wednesday: Seated row: work up to 16x8,4,4

Wide grip lat pulldown: work up to 14x9,6,5

Face pulls: 5x20

DB hammer curl: 50x6,3,3

Friday: 

12/3 training

In wrestling now.. some numbers might go down a bit as I'll be working out after practice..

Sunday: incline cambered bar press: 245x8,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greyorange/grey/orangex7,6,4

Floor skullcrusher: 55sx8,3,3

Tuesday: chest supported rows: warmup to 90x7,3,4 rest pause

One arm lat pulldown: warmup to 10x8,5,4 rest pause

Face pulls: 5x20

DB hammer curl: 50x4,4,3

Saturday: RDL: warmup to 295x8 slow

Front squat: warmup to 255x8

Belt squat: 205x20

Leg extension: 10x10,7,5

DC calves