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