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