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