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