10/20 training

Took last week as a deload

Monday: warmup

Squat: warmup to 385x1, 335x6 tough... Right hip hurts it's probably impinged.. gonna try and make it right

2s Pause squat: warmup to 2x315x3

Belt squat: 2x250x10

Gray + orange banded back raise: 2x12

Decline abs 2x12

Wide grip pulldown 12x15

Wednesday: warmup

Paused Bench press: 345x1, 335x6 (I thought this was 325, just didn't math right)

2s paused spoto: 2x315x3

Overhead rope: 2x5x

DB preacher: 2x25x

Obliques hyperextension 2x10

Thursday: warmup

Deadlift: 315x3 355x3 395x1 415x1 435x1 465x1 PR jumped script for Leon. RIP

Stiffs: 315x8

10/6 training

Sunday: warmup

2s Pause squat: warmup to 365x1, 315x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x12

Decline abs 2x12

ATG Split squat 2x8 each leg

Wide pulldowns: 2x11x15

Tuesday: warmup

2s paused spoto: 315x6

JM press: 2x195x8

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10 didn't do this.. came home not feeling great

Thursday: warmup

Deadlift: 315x3 355x3 395x8

Stiffs: 5x355x2

Nordic leg curls

Decline situps 2 sets each

9/29 training

Monday: warmup

2s Pause squat: warmup to 345x1, 2x295x6

Belt squat: 2x350x6

Gray + orange banded back raise: 2x10

Decline abs 2x12

ATG Split squat 2x8 each leg

Wide pulldowns: 2x11x15

Tuesday: warmup

2s paused spoto: 2x295x6

JM press: 2x185x10

50 hammer curls with 35s

Obliques hyperextension 2x10

Chest flyes + rear delt: 2x45x10

Thursday: warmup

Deadlift: 305x3 345x3 385x1 405x1 425x1

Stiffs: 2x305x8

Seated row: 2x12x15

Nordic curls and leg raises