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