9/22 training

Monday: warmup

2s Pause squat: warmup to 325x1, 3x275x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x14x12

Tuesday: warmup

2s paused spoto: 3x285x6

JM press: 2x185x8

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10

Friday: warmup

Deadlift: 305x3 345x3 385x9

Stiffs: 5x335x3

Nordic leg curls

Decline situps 2 sets each

9/15 training

Monday: warmup

Ssb Box squat: warmup to 320x1, 5x270x8 this was the most brutal lifting exercise of my life

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 325x1 5x275x8

Machine press: 3x16x10

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Friday: dips 30s on 30s off got to 3 sets

Front/side raise superset 2x40x9

Facepulls 2x10

Pullovers 2x10

50 hammer curls

Saturday: warmup

Deadlift: 295x3 335x3 375x1 395x1 415x1

Stiffs: 2x295x8

Wedge row: 225x5 wanted to try this.. make the bar float then row. Bothered my elbow a bit, guess I gotta keep looking for something that's not brutal like front squats haha 

Nordic curls and leg raises

9/8 training

Monday..feeling exhausted: warmup

Ssb Box squat: warmup to 310x1, 4x260x10

Belt squat: 2x325x8

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 315x1 4x265x8

Machine press: 3x16x10

Seated row: 2x15x12

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: 

Deadlift: 295x3 335x3 375x10

Stiffs: 5x335x3

Saturday: dips 30s on 30s off got to 3 sets

Front/side raise superset 2x40x8

Facepulls 2x15

Pullovers 2x10

50 hammer curls

9/1 training

Mondays gonna be busy so I'm training today instead

Sunday: warmup

Ssb Box squat: warmup to 300x1, 3x250x10

Belt squat: 2x300x10

Gray + orange banded back raise: 2x8

Standing abs 2x8x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x13x12 

Tuesday: warmup 

Wide grip bench: warmup to 305x1 3x255x8

Machine press: 3x15x10

Seated row: 2x14x12

Arms: 3x15 hammer curl + overhead rope 35 + 6

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: warmup

Deadlift: 285x3 325x3 365x1 385x1 405x1

Stiffs: 2x285x8

Front squats: 265x5 I was hungry at this point and wanted to go inside

50 hypers

Saturday: dips 30s on 30s off 2 sets lol

Front/side raise superset 2x35x10

Facepulls 2x15

Pullovers 2x10

50 hammer curls

8/25 training

Last week of freedom before school starts

Monday: warmup

Ssb Box squat: warmup to 290x1, 5x240x10

Belt squat: 3x275x10

Gray + orange banded back raise: 2x8

Decline situps 2x12

ATG Split squat 2x10 each leg

Wide pulldowns: 2x12x12 didn't go heavy on these bc of elbow, but it's definitely feeling better 

Tuesday: warmup 

Wide grip bench: warmup to 295x1 5x245x10

Machine press: 3x14x10

Seated row: 2x13x15 elbow felt better with this than chest supported (didn't do)

Arms: 3x15 hammer curl + overhead rope 35 + 6 (didn't do)

Chest flyes + rear delt: 2x35x15

Obliques 2x10

Thursday: 

Deadlift: 285x3 325x3 365x10

Stiffs: 5x325x3

Front squats: 2x255x6

Nordic leg curl assisted

Leg raises 

Friday: dips 30s on 30s off 2 sets lol

Front/side raise superset 2x35x8

Facepulls 2x15

Pullovers 2x10

Preacher curls 2x10