training 11/10

Monday: warmup

Paused Bench press: 365x1, 365x4 this wasn't paused.

2s paused spoto: 2x335x2

JM press: 3x225x6

DB preacher: 2x30

Tuesday: squat: warmup to 365x3. Squat hasn't felt the same since I impinged my hip.. I'm gonna go easier on my squat and focus on my hip mobility and try and widen my stance a bit 

SL Hyper, Hanging leg raises

Friday: warmup

Deadlift: 335x3 375x3 415x4 this felt tough too.

Stiffs: 5x375x2

Nordic leg curls Leg raises

11/3 training

Monday: squat: warmup to 350x4

2s Pause squat: warmup to 2x325x2

Landmine SL RDL 2X70X8 these felt good

SL Hyper, Hanging leg raises, pulldowns

Tuesday: warmup

Paused Bench press: 385x1, 355x4

2s paused spoto: 2x335x2

Overhead rope: 2x6

DB preacher: 2x30

Obliques hyperextension 2x10

Friday: warmup

Deadlift: 325x3 365x3 405x1 425x1 445x1

Stiffs: 325x8

Hanging leg raises, seated rows banded back extension 

10/27 training

Monday: warmup

Squat: went for 415 and failed lol, was lazy about changing weights lol.. definitely wasn't ready for it..  I gotta figure out something new for squats.

2s Pause squat: warmup to 2x315x3

Gray + orange banded back raise: 2x12

Decline abs 2x12

Wide grip pulldown 12x15

Tuesday: warmup

Paused Bench press: 375x1, 345x6

2s paused spoto: 2x315x3

Overhead rope: 2x6

DB preacher: 2x30

Obliques hyperextension 2x10

Friday: warmup

Deadlift: 325x3 365x3 405x5 didn't go all out with this one, my lower backs been crispy lately.

Stiffs: 5x365x2

Nordic leg curls Leg raises

10/20 training

Took last week as a deload

Monday: warmup

Squat: warmup to 385x1, 335x6 tough... Right hip hurts it's probably impinged.. gonna try and make it right

2s Pause squat: warmup to 2x315x3

Belt squat: 2x250x10

Gray + orange banded back raise: 2x12

Decline abs 2x12

Wide grip pulldown 12x15

Wednesday: warmup

Paused Bench press: 345x1, 335x6 (I thought this was 325, just didn't math right)

2s paused spoto: 2x315x3

Overhead rope: 2x5x

DB preacher: 2x25x

Obliques hyperextension 2x10

Thursday: warmup

Deadlift: 315x3 355x3 395x1 415x1 435x1 465x1 PR jumped script for Leon. RIP

Stiffs: 315x8

10/6 training

Sunday: warmup

2s Pause squat: warmup to 365x1, 315x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x12

Decline abs 2x12

ATG Split squat 2x8 each leg

Wide pulldowns: 2x11x15

Tuesday: warmup

2s paused spoto: 315x6

JM press: 2x195x8

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10 didn't do this.. came home not feeling great

Thursday: warmup

Deadlift: 315x3 355x3 395x8

Stiffs: 5x355x2

Nordic leg curls

Decline situps 2 sets each

9/29 training

Monday: warmup

2s Pause squat: warmup to 345x1, 2x295x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x8 each leg

Wide pulldowns: 2x11x15

Tuesday: warmup

2s paused spoto: 2x295x6

JM press: 2x185x10

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10

Thursday: warmup

Deadlift: 305x3 345x3 385x1 405x1 425x1

Stiffs: 2x305x8

Seated row: 2x12x15

Nordic curls and leg raises

9/22 training

Monday: warmup

2s Pause squat: warmup to 325x1, 3x275x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x14x12

Tuesday: warmup

2s paused spoto: 3x285x6

JM press: 2x185x8

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10

Friday: warmup

Deadlift: 305x3 345x3 385x9

Stiffs: 5x335x3

Nordic leg curls

Decline situps 2 sets each

9/15 training

Monday: warmup

Ssb Box squat: warmup to 320x1, 5x270x8 this was the most brutal lifting exercise of my life

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 325x1 5x275x8

Machine press: 3x16x10

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Friday: dips 30s on 30s off got to 3 sets

Front/side raise superset 2x40x9

Facepulls 2x10

Pullovers 2x10

50 hammer curls

Saturday: warmup

Deadlift: 295x3 335x3 375x1 395x1 415x1

Stiffs: 2x295x8

Wedge row: 225x5 wanted to try this.. make the bar float then row. Bothered my elbow a bit, guess I gotta keep looking for something that's not brutal like front squats haha 

Nordic curls and leg raises

9/8 training

Monday..feeling exhausted: warmup

Ssb Box squat: warmup to 310x1, 4x260x10

Belt squat: 2x325x8

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 315x1 4x265x8

Machine press: 3x16x10

Seated row: 2x15x12

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: 

Deadlift: 295x3 335x3 375x10

Stiffs: 5x335x3

Saturday: dips 30s on 30s off got to 3 sets

Front/side raise superset 2x40x8

Facepulls 2x15

Pullovers 2x10

50 hammer curls

9/1 training

Mondays gonna be busy so I'm training today instead

Sunday: warmup

Ssb Box squat: warmup to 300x1, 3x250x10

Belt squat: 2x300x10

Gray + orange banded back raise: 2x8

Standing abs 2x8x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 305x1 3x255x8

Machine press: 3x15x10

Seated row: 2x14x12

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: warmup

Deadlift: 285x3 325x3 365x1 385x1 405x1

Stiffs: 2x285x8

Front squats: 265x5 I was hungry at this point and wanted to go inside

50 hypers

Saturday: dips 30s on 30s off 2 sets lol

Front/side raise superset 2x35x10

Facepulls 2x15

Pullovers 2x10

50 hammer curls

8/25 training

Last week of freedom before school starts

Monday: warmup

Ssb Box squat: warmup to 290x1, 5x240x10

Belt squat: 3x275x10

Gray + orange banded back raise: 2x8

Decline situps 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x12x12 didn't go heavy on these bc of elbow, but it's definitely feeling better 

Tuesday: warmup 

Wide grip bench: warmup to 295x1 5x245x10

Machine press: 3x14x10

Seated row: 2x13x15 elbow felt better with this than chest supported (didn't do)

Arms: 3x15 hammer curl + overhead rope 35 + 6 (didn't do)

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: 

Deadlift: 285x3 325x3 365x10

Stiffs: 5x325x3

Front squats: 2x255x6

Nordic leg curl assisted

Leg raises 

Friday: dips 30s on 30s off 2 sets lol

Front/side raise superset 2x35x8

Facepulls 2x15

Pullovers 2x10

Preacher curls 2x10

8/18 training

Just got back from the lake on Monday

Monday: warmup

Ssb Box squat: warmup to 280x1, 4x230x10

Belt squat: 2x275x10 just got back from the lake and killed myself on the SSB.

Gray + orange banded back raise: 2x8

Decline situps 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x11x12 didn't go heavy on these bc of elbow. 

Tuesday: warmup 

Wide grip bench: warmup to 285x1 4x235x10

Machine press: 3x12x12

Seated row: 2x12x15 elbow felt better with this than chest supported 

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x30x15

Standing crunch: 2x12

Thursday: 

DB shoulder press: 2x75sx8

dips 25s on 30s off 2 sets lol

Front/side raise superset 2x30x10

Facepulls 2x15

Pullovers 2x10

Preacher curls 2x10

Friday: warmup

Deadlift: 275x3 315x3 355x1 375x1 395x1

Stiffs: 2x275x8

Front squats: 2x245x8,6

Nordic leg curl assisted

Leg raises 

8/11 training

We're going to the lake on Wednesday so I'm gonna cram everything into Monday Wednesday, and leave Friday for all the supplemental stuff.

Monday: warmup

Ssb Box squat: warmup to 270x1, 3x220x10

Belt squat: 3x250x12 lol jk I left my belt squat belt at home. I'll do them on DL day.  Felt a little light on deadlift day.. 275 next week I think.

Gray + orange banded back raise: 3x8

Decline situps 2x12

Sandbag

Tuesday: warmup 

Wide grip bench: warmup to 275x1 3x225x10

Machine press: 3x11x12

Chest supported row: 2x65x15 elbow felt meh but not too bad

Arms: 3x15 hammer curl + overhead rope 35 + 5

Standing crunch: 2x12

Wednesday: warmup

Deadlift: Deadlift: 275x3 315x3 355x8

Stiffs: 5x315x3

Will do front squats back raises and abs next time.. just had to get ready for lake 

Friday (lake): pushups 20s on 30s off

Front/side raise superset

Scrap retraction

Pullovers

Flyes, rear delts

Didn't do leg curls bc the sliders didn't work well on this carpet

8/4 training

Sunday: warmup (calves, hip flexors, sliding leg curls)

Ssb box squat: warmup to 3x250x8,5,5

Back squat: 2x295x6

Db Bulgarian: 2x75x10 each leg

3x5 Nordic negatives + 3x8 decline sit ups + gray banded back extensions..no nordics or sandbags today

Tuesday: warmup (50 curls and extensions and wrist, 30 McLeod flyes)

DB incline press: 3x85sx14

Paused bench: 2x315x5

Dips: 2x10

Arnold press: 2x65x10

Preacher curls, rolling extensions, wrist curls: 2x10,50 (40, bar)

Sideways hypers: 2x10 trying to add some weight to this but failed lol. Just put my arms overhead instead

Sandbag workout: 6 rounds.. 30 seconds walking, 30 seconds rest

Thursday: warmup 

Deadlift: 275x3 305x3 345x1 365x1 385x1

Stiffs: 2x275x8

training thoughts

I downloaded Dr Seth albersworth's book on conjugate a few days ago and I really like how he has his secondary training laid out.  I think I want to incorporate some of that into my own training.. I think I will start a volume block and push hard to peak before wrestling season starts 

Squats: his main accessory is always quad focused and he does either 10-12, 8-10, or 6-8 during lighter weeks and never goes below 4-6.  Usually all done around an RPE 8..  first half of the weeks is a "machine" in our case this would probably be belt squats for us... I think it might be worth trying to rly push the belt squats as the weights get heavier he transitions to something more specific (IE front squats, I'll probably do the SSB box squat here)

Bench: he usually does 2 bench days.. the 2nd bench day is basically a deload/practice day and where he builds muscle/does shoulder work. It's something I've been doing more or less already anyway but I like how he has it structured.  He'll do 3 week waves which I think would line up well with my phases where he changes his exercises slightly (IE if he was doing an incline DB press he might change it to flat). He'll also do a lot of chest flyes for pec rom and on the deload day he'll do dips for time which I like.

Deadlift I'm going to keep the same as what I've been doing except I want to get some higher rep stiffs in on the days I work up to the heavy singles.. I'll use the first working set weight.  I'll also stick to front squats after as my swiss army knife back movement lol.

So I'll have 16 weeks to do this.. I'll probably spend 6 weeks on the volume.. 10s and 8s how I've done, and then 9 weeks with 6s and below.

Squat VOLUME: I'll do the box squats for 10s and 8s with the SSB, belt squats for my accessory, a heavier back raise and then ATG Split squats, sit ups, and a back movement.

Bench volume: I'll try the wide grips for 10s and 8s, machine press as my accessory, leg raises, triceps, flyes, rear delts and lats (if my elbow lets me), and then some curls to try and fix my elbow 

Deadlift same as before 

Bench day 2: medium intensity shoulder press, dips 20s on 30s off, front/side raise superset, upper back exercise, pullovers, abs, maybe some arms to try and fix my elbow.

7/28 training

Gonna try and get back to normalish routine

Monday: warmup (calves, hip flexors, sliding leg curls)

Ssb box squat: warmup to 3x240x8,6,6

Back squat: 2x295x5

Db Bulgarian: 2x75x8 each leg

3x5 Nordic negatives + 3x8 decline sit ups + gray banded back extensions

Sandbag workout: 6 rounds.. 30 seconds walking, 30 seconds rest

Tuesday: warmup (50 curls and extensions and wrist, 30 McLeod flyes)

DB incline press: 3x85sx12

Paused bench: 2x305x5

Dips: 2x10

Arnold press: 2x65x8

Preacher curls, rolling extensions, wrist curls: 2x10,50 (40, bar)

Sideways hypers: 2x10

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 285x3 325x3 365x1 385x1 405x1 this felt crappy lol, I'm gonna lower down a bit and get back into the groove.

Stiff leg Deadlift: 4x325x3

Front squat: 2x225x6

Decline situps, hypers, and nordics

7/21 training

Might have COVID, so another week at the house doing what I can.

Tuesday: warmup (calves, hip flexors, sliding leg curls)

Front squat: warmup to 3x225x7,4,4

Back squat: 2x295x5

Db Bulgarian: 2x65x8 each leg

3x5 Nordic negatives + 3x8 decline sit ups + gray banded back extensions

Sandbag workout: 10 throws.. it's something lol. I think the walls are better with this weight.. the throws are easy unless I do more.

Wednesday: warmup (50 curls and extensions and wrist, 30 McLeod flyes)

DB incline press: 3x85sx10

Paused bench: 2x295x6

Arnold press: 2x55x10

Preacher curls, rolling extensions, wrist curls: 2x10,15,50 (35,35,bar)

Sideways hypers: 2x10

7/14 training

Gonna do front squats and incline press for a few weeks to get back in the groove of everything and then transition a bit.

Monday: warmup (calves, hip flexors, sliding leg curls)

Front squat: warmup to 3x225x6,4,4

Back squat: 2x275x6

Db Bulgarian: 2x55x10 each leg it felt a lot lighter than expected

3x5 Nordic negatives + 3x8 decline sit ups + gray banded back extensions

Sandbag workout: 10 throws.. it's something lol. I think the walls are better with this weight.. the throws are easy unless I do more.

Tuesday: warmup (50 curls and extensions and wrist, 30 McLeod flyes)

DB incline press: 3x85sx8

Paused bench: 2x275x6 I hate my setup at home for bench lol

Arnold press: 2x55x10

Incline curls, rolling extensions, wrist curls: 2x15,50 (35,35,bar)

Sideways hypers: 2x10

Didn't train Thursday or Friday bc I got stung by a bunch of bees in my hamstring and it was tough to move.

I'll be back at ppops next week Monday and Thursday

6/30 training

Kinda a deload week since we're going away on Friday for a week.

Monday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 325x3 365x3 405x1 425x1 445x1

SSB pin squat: warmup to 365x1 3x325x4,2,2

5x5 Nordic leg curl negatives 

Standing sit ups + single leg hypers: 3x10

Wednesday: warmup (arms and upper back)

Axle Bar incline press: warmup to 3x225x6

Arnold press: 3x55sx8

Btnp: 2x95x7 just wanted to see if this would open up my shoulder a bit more

Decline rolling triceps: 2x35x8

Incline curls: 2x35x8

Sideways back extension 

6/23 training

Getting married this week!!

Sunday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 360x1 3x320x4,2,2 this was tough . Only gonna go up 5 lbs next week

Comp squat: 335x1 335x5 back locked up a bit on the last rep..

Belt squats: 2x20 reps

Core + hypers: 3x10

Monday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 345x1 3x315x4,2,2

Comp paused bench: 2x325x5

JM press pinkie inside the rings 3x195x8

100 axle curls just the bar

Banded pushdowns 20 each

45° Side bends

6/16 training

Monday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 340x1 3x300x6,3,3

Comp squat: 315x1 2x315x5.

SSB Bulgarian: 180x7 each leg

Nordics: 5x5 negatives.. will do 5x5 banded thursday

Core + hypers: 3x10

Tuesday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 325x1 3x305x6,3,3

Comp paused bench: 2x315x5

JM press pinkie inside the rings + curl fat bar: 3x195x7 + 95x8,5,rest pause went wider on the grip and lowered the weight to be more externally rotated

Banded pushdowns + banded curls 20 each

45° Side bends

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 325x3 365x3 415x7

Stiff leg Deadlift: 5x365x2

Meadows row: 2x180x6

5x5 Nordic leg curl with orange band

Standing crunches + hyperextension 3x10

6/9 training

Monday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 330x1 3x280x6,3,3

Comp squat: 315x1 2x315x5..

SSB Bulgarian: 180x6 each leg

Sliding leg curls: 2x10

Core + hypers: 3x10 

Tuesday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 325x1 3x295x6,3,3

Comp paused bench: 2x315x5

JM press pinkie inside the rings + curl fat bar: 3x195x6 + 115x8,3,3 rest pause

Banded pushdowns + banded curls 20 each

45° Side bends

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 315x3 355x3 395x1 415x1 435x1

Stiff leg Deadlift: 5x355x2

Meadows row: 2x180x5

Sliding leg curls: 2x8

Standing sit ups + single leg hypers: 3x10

6/2 training

Monday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 300x1 3x250x8,4,4

Comp squat: 305x1 2x305x5..

SSB Bulgarian: 170x8 each leg

Sliding leg curls: 2x10

Core + hypers: 3x10 

Tuesday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 305x1 3x275x8,4,4

Comp paused bench: 2x305x5

JM press pinkie inside the rings + curl fat bar: 3x185x8 + 115x7,3,3 rest pause

Banded pushdowns + banded curls 20 each

45° Side bends

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 315x3 355x3 405x6

Stiff leg Deadlift: 5x355x2

Meadows row: 2x160x8

Sliding leg curls: 2x8

Standing crunches + hyperextension 3x10

Saturday: gonna start adding in this extra feel good day for my upper body at least until my honeymoon

50 pullups 50 dips 2 sets of upright rows face pulls cable curls and pushdowns

5/26 training

Monday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 290x1 3x240x8,4,4

Comp squat: 335x1 2x335x4.. thinking went a little too heavy on these lol.. gonna start with 70% and go up 10 lbs every 2 weeks (about 305 for 2x5)

SSB Bulgarian: 170x6 each leg

Sliding leg curls: 2x10

Core + hypers: 3x10 

Tuesday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 295x1 3x265x8,4,4

Comp paused bench: 295x1 2x305x5

JM press pinkie inside the rings + curl fat bar: 3x185x6 + 115x6,3,2 rest pause

Banded pushdowns + banded DB curls 20 each

45° Side bends

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 305x3 345x3 385x1 405x1 425x1

Stiff leg Deadlift: 5x345x2

Meadows row: 2x160x8

Sliding leg curls: 2x8

Standing sit ups + single leg hypers: 3x10

Saturday: gonna start adding in this extra feel good day for my upper body at least until my honeymoon

50 pullups 50 dips 2 sets of upright rows face pulls cable curls and pushdowns

training idea/thoughts

I think I'm going to try some different variations as my first movement and save my main movements for after..ok squat and bench anyway. I like how my deadlift is progressing..I'm thinking SSB paused squats and either a close grip bench or a spoto bench. I also want to focus on my arms a bit more too for a block..

I've already done some higher reps so I'm thinking 2 weeks of 8s 6s and 4s with my first week of 8s being really light just to get a feel for the movements before my honeymoon where I actually deload.  Not sure what I'll do after but I think maybe I'll hit some incline bench and front squats before moving back into some heavier volume and hopefully some single PRs

5/19 training

Sunday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 375x1 3x325x6

Sliding leg curls: 2x10

Decline situps + banded hypers: 3x10

Back cramped up halfway through the workout, so I called it with the squats and just did core work at home. Disappointing bc I definitely had the 325 for 5 sets. Hopefully the hypers will help me strengthen my erectors.  I also did a couple sets of the belt squat to get some of the leg work in 

Tuesday: warmup (triceps biceps face pulls)

Paused Larsen: warmup to 365x1 5x315x6 1x5 I missed on my 5th set so I did an extra to make sure I got it lol. Skipping the rest bc I gotta get home 

45° side bends: 2x10 each side 

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 305x3 345x3 395x8

Stiff leg Deadlift: 5x345x2

Meadows row: 2x160x7

Sliding leg curls: 2x8

Standing crunches + hyperextension 3x10

5/12 training

Monday: just did my mains squats today, since my machine came in.. I'm going to put it together tonight.

365x1 4x315x6

Wednesday: warmup (triceps biceps face pulls)

Paused Larsen: warmup to 355x1 4x305x6

Paused Wide grip cambered football: 2x265x6,5

Axle bar curl: 2x135x4

Axle JM: 135x6 2x185x5 pinkie inside the rings

45° side bends: 2x10 each side 

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 295x3 335x3 375x1 395x1 415x1

Stiff leg Deadlift: 5x335x2

Meadows row: 2x160x6

Sliding leg curls: 2x8

Decline sit ups + single leg hypers: 3x10

5/5 training

Monday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 355x1 3x305x6

SSB squat: 2x280x5

Single leg SSB: 2x160x6

Sliding leg curls: 2x10

Decline situps: 3x10

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 345x1 3x295x6

Paused Wide grip cambered football: 2x265x5

Axle bar curl: 135x4,3

Axle JM: 135x6 2x185x5 pinkie inside the rings

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 295x3 335x3 385x7

Stiff leg Deadlift: 5x335x2

Meadows row: 2x160x5

Sliding leg curls: 2x8

4/28 training

Monday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 345x1 5x295x8

SSB squat: 2x270x6

Single leg SSB: 2x150x8

Sliding leg curls: 2x10

Decline situps: 3x10

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 335x1 5x285x8 can't really call these paused anymore.. I will get stricter with pauses next cycle.  It should help my numbers get higher for sure.

Paused Wide grip cambered football: 2x265x4 so I did these paused instead

Axle bar curl: 2x135x3

Axle JM: 135x6 2x185x5 pinkie on the rings

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 285x3 325x3 365x1 385x1 405x1

Stiff leg Deadlift: 5x325x2

Meadows row: 2x140x8

Sliding leg curls: 2x8

Decline sit ups: 3x8

4/21 training

Monday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 335x1 4x285x8

SSB squat: 2x270x5

Single leg SSB: 2x150x7

Sliding leg curls: 2x10

Decline situps: 3x10

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 325x1 4x275x8

Wide grip cambered football: 255x6

Axle bar curl: 2x135x3

Axle JM: 135x6 2x175x5,6 pinkie on inner rings

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 285x3 325x3 375x7

Stiff leg Deadlift: 5x325x2

Meadows row: 2x140x6

Sliding leg curls: 2x8

Decline sit ups: 3x8

4/14 training

Monday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 325x1 3x275x8

SSB squat: 2x260x6

Single leg SSB: 2x150x6

Sliding leg curls: 2x10

Decline situps: 3x10

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 315x1 3x265x8

Wide grip cambered football: 245x6

Axle bar curl: 2x125x5

Axle JM: 135x6 2x165x6 pinkie on inner rings

Thursday: no warmup, very late bc I went to dinner with my parents

Deadlift: 275x3 315x3 355x1 375x1 395x1

Stiff leg Deadlift: 5x315x2

Meadows row: 2x120x10

Sliding leg curls: 2x8

Decline sit ups: 3x8

4/7 training

Shoulder started hurting last Friday but seems okay as of Monday.. we'll see.

Monday: warmup (calves, hip flexors, sliding leg curls)

Squat: warmup to 315x1 5x265x10

SSB squat: 2x250x6

Single leg SSB: 2x130x6

Sliding leg curls: 2x10

Decline situps: 3x10

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 305x1 5x255x10 definitely a little sloppy but we got it done. Last set not paused except the last 2 reps

Wide grip cambered football: 245x6,5

Axle bar curl: 2x115x7

Axle JM: 135x6 2x165x5 pinkie on inner rings

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 275x3 315x3 355x9

Stiff leg Deadlift: 5x315x2

Meadows row: 2x120x8

Sliding leg curls: 2x8

Decline sit ups: 3x8

3/31 training

Monday: warmup (hip flexor raise, calves, sliding leg curls)

Squat: warmup to 295x1 4x245x10

SSB squat: 2x240x7

SSB BSS: 2x110x8

Sliding leg curls: 2x6

Decline situps: 3x8

Tuesday: warmup (rolling triceps + rear delts)

Paused Larsen: warmup to 295x1 4x245x10

Wide grip cambered football: 2x235x6

Axle bar curl: 2x115x6

Axle JM: 135x6 3x155x6 did a few different grips to find what I like.

Thursday; warmup (hip flexor raise, calves, sliding leg curls)

Deadlift: warmup to 265x3 305x3 345x1 365x1 385x1

Stiff leg deadlift: 5x305x2

Meadows row: 2x120x6

Sliding leg curls: 3x8

Decline situps 3x8

3/24 training

Monday: warmup (hip flexor raises, calves, single leg Romanians)

Squat: warmup to 275x1, 3x225x10

SSB squat: 2x240x6

BSS SSB: 2x110x6

Tuesday: warmup (rear delt flyes, rolling triceps)

Paused Larsen bench: warmup to 275x1 3x225x10

Wide cambered press: 2x215x6 paused

Axle bar curl: 2x95x8 135x1

Axle bar JM press: 3x135x8

Thursday: warmup (hip flexor raises, calves, single leg Romanians)

Deadlift: 265x3 305x3 345x7

Axle bar deadlift 5x305x2 had to use straps.. probably won't use this next time and just use deficits strapless.

Meadows row: 2x95x6 each side

Sliding leg curls+3way side bend 2 sets

3/17 training deload

Got food poisoning Thursday night and still feeling like crap.  I'm not gonna push the weights this week just gonna play around with the new axle bar and try to do some cardio.  Gonna try and get back to my volume training at ppops next week

volume phase training idea

I've been loving this DC style of training I've been doing.. I'm thinking about just replacing the "main lift" with SBD for volume with the volume set up I've used, and having the other exercises be DC style.. not sure if I want to do full body or just do one a day

This is a really rough draft but I'm thinking something along these lines:

3x a week full body

Day 1 squat volume, deadlift variation (axle bar or RDL) Arms 2x6-10

Day 2 bench volume, SSB squat heels elevated, DB SLDL (smith machine on quads) 2x6-10

Day 3 Deadlift Volume (half the reps of squat/bench), cambered bar wide grip press, SSB BSS 2x6-10

OR

3x a week push pull legs

(I'm leaning towards this one bc it'll give me more flexibility in the summer moving days around)

Day 1: squat volume, SSB squat, SSB BSS, leg extensions

Day 2: bench volume, wide grip football bench, heavy arms

Day 3: deadlift volume/byukid, Axle Bar 5x2, slider BW leg curls, sand bag cleans

Leg raise warmup each day

I might try this for deadlift: 

3/10 training

Sunday: close grip decline cambered press: 265x10,3,3 rest pause

Incline pushups amrap

Rear delt flyes: 45,40,35x12,7,5

Bar pushdown: 10,9,8x6

Tuesday: One arm lat pulldown: 11x7,4,3

Chest supported rows: 90x13,5 + 3 horizontal shrugs

Low trap raise: 12x10,6

Alternating Db spider curl: 40x10,5,5

Wednesday: RDL: warmup to 315x6 slow

Front squat: warmup to 265x7 dropped the 8th:( I'll still go up to 275 next time.

Belt squat: none today (usually 230x20)

leg extension: 8,7,6x12,10,10

DC calves

3/3 training

Sunday: RDL: warmup to 305x8 slow

Front squat: warmup to 265x6

Belt squat: 230x20

Single leg extension: 6,5,4x9,5,5

DC calves

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

Lateral raises: warmup to 45/40/35x8,6,5

Banded Chest press: orange band 14x8, 8 without band

Bar pushdown: 9/8/7x8

Thursday: Seated row: work up to 17x8,4,4

Wide grip lat pulldown: work up to 15x11,5,4

Facepulls: 5x20

DB twist curl: 55x5,3,3

Friday: Single leg leg curl: 125x9,4,4 each leg. Forward leaning

DB SLDL: 2x75x6 with smith machine on thighs (#17)

SSB squat: warmup to 310x6 20 belt squats at 230 lbs

Seated calves

2/25 training

Monday: Single leg leg curl: 125x7,5,3 each leg. Forward leaning

DB SLDL: 2x65x8 with smith machine on thighs (#17)

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

Wednesday: close grip decline cambered press: 265x10,2,2 rest pause

Incline pushups amrap

Rear delt flyes: 40,35,30xq10,5,7

Bar pushdown: 8,7,6x8

Friday;

One arm lat pulldown: 11x5,4,3

Chest supported rows: 1 set 90x12 + 3 horizontal shrugs

Low trap raise: 12x10,6

DB hammer curl: 55x6,3,3

2/18 training

Monday: RDL: warmup to 305x6 slow

Front squat: warmup to 265x5

Belt squat: 230x20

Single leg extension: 6,5,4x9,4,5

DC calves

Wednesday: seated Press: warmup to 235x5,3,2

Lateral raises: warmup to 45/40/35x7,6,5

Banded Chest press: grey band 14x5, no bandx8

Bar pushdown: 7/6/5x10

Saturday: Seated row: work up to 16x11,6,5

Wide grip lat pulldown: work up to 15x9,4,4

Face pulls: 5x20

DB hammer curl: 55x6,3,3

2/11 training

Sunday: Single leg leg curl: 125x6,4,3 each leg. Forward leaning

DB banded RDL: 90x6 gray band

SSB squat: warmup to 290x7 20 belt squats at 230 lbs

Backwards sled walks for a few laps with Elise

Calves

Tuesday; close trip decline cambered bar press: 255xrest pause

Decline pushups amrap

Thursday;

One arm lat pulldown thick grip: warmup to 9x6,4,1 rest pause

Chest supported rows: 1 set 90x10 + 3 horizontal shrugs

Face pulls: 5x20

DB hammer curl: 55x6,3,3

2/4 training

Didn't train the last few weeks cuz I've been really sick and it's been too much to lift and wrestle. I think I'm good enough now to go back to training now.. gonna stick with my doggcrapp training until the wrestling season is over and then go right into volume

Sunday: seated Press: warmup to 235x5,2,2

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

Weighted dips: 50,25,bwX8,3,4.. dips always hurt me, still no change. It's annoying but whatever.

Floor skullcrusher: 55sx7,3,2

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

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

Face pulls: 2x4x20

DB hammer curl: 55x5,2,2

1/14 training

Gonna go back to 2 heavy days and 1 more assistance day for volume while I'm in wrestling season for 6 more weeks

Sunday: wenning warmup

Heels elevated squat: warmup to 275x1 3x225x10

Wide grip cambered press: warmup to 2x215x8

Leg curls, dips, shoulder exercise.

Tuesday: 3 rounds of 10 banded dips green

30 Leg curls

10 weighted staggered RDL 30 lbs

Strap leg lifts 10 each leg 40 lbs

Low trap raise 10 12 lbs

Saturday: wenning warmup

Larsen press: warmup to 275x1 3x225x10

Heels elevated SSB squat: warmup to 2x240x8

Leg curls, dips, shou