Inverted row
4x10
Hip thrust
225x10
295x10x4
Good morning
135x10
165x8x3
20 minute kb video
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Inverted row
4x10
Hip thrust
225x10
295x10x4
Good morning
135x10
165x8x3
20 minute kb video
Front squat
55x10
110x10
135x5
185x5
225x5
275x1x5
OHP
110x5
135x5
165x3
190x1x3
Pull ups
20
BB thrusters
135x8x3
Squat
55x10
110x10
135x10
235x5
285x5x3
OHP
110x5
135x5
165x2
190x1x3
165x3
Pull ups
20
Hill run
25ish minutes, didn't use too much of a fore-foot stride, taking it easy on the calf
Pull ups
30
Dip/double kb squat complex w/45s
10 reps - 1 rep
This took only 10 minutes, record time but felt like I rested more than usual?
Calf raises
A bunch
Inverted row
3x12
Good morning
135x10
185x8x3
Hip thrust
225x10
325x10x4
10 minute kettlebell vid
Front squat
55x10
110x10
135x5
185x5
225x5
275x1x8 on the minute
OHP
110x5
135x5
165x2
190x0 missed lift
95x8 BTN
105x5x3 BTN
Pull ups
20
35 minute run, same as before, kinda slower pace
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
Walking single leg double kb deadlift w/45s
2x16 steps total
Woke up feeling pretty lean, lightest I've been in 3 years. Definitely recommended low carb intermittent fasting for anyone who has been thinking about trying it. Only downside is endurance suffers with too little carbs, but my guess is if you're doing any kind of competition you can adjust accordingly. My goal right now is to trim some pounds.
Squat
110x10
135x10
225x5
295x5x3
OHP
110x5
135x5
165x2
190x1
165x3
135x8
Pull ups
20
35 minute run
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1 done in 11 minutes
Inverted row
3x12
Good morning
135x10
185x8x3
Hip thrust
225x12
335x12x3
Paused deadlift
225x5
275x5x2
Forgot to mention I did deads Monday afternoon but it was a less than stellar session
10 minute kettlebell vid
Feel toasted after this...
Front squat
55x10
110x10
135x5
185x5
225x3
245x3
265x3
245x5
Did these w/raised heel, just to check in to make sure I wasn't missing anything anymore. Don't think I was. Actually felt a little more strain on my hammy with these.
OHP
110x5
135x5
155x3
175x1x2
155x5
These felt like garbage again. Maybe I'm overdoing it on Wednesdays but kinda feel like maybe a deload is in order soon.
Pull ups
20
Double kb clean and press w/55s
5x5 on the minute
Hill run
Just one hill today, kinda felt like calf wasn't gonna hold up so ended it early
Pull ups
10x3 on the minute
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1 Done in 9 minutes
10 minute kettlebell vid...
Deadlift
135x10
225x5
315x5
365x3
405x1x3
335x10
Hill run
Big hill x 3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
Calf raises
A bunch
Inverted row
4x10
Good mornings
135x10
205x8x3
25 minute kb video
Tried to do banded standing hip thrusts, didn't quite work out how I liked. I'd like an alternative to BB hip thrust that I can do at home but until then I guess I'll go back to what works.
Squat
55x10
110x10
135x5
245x3
295x3x10 on the minute
OHP
110x51
135x5
165x3x3
95x8x3 BTN
Pull ups
30
Hill run
3x plus a little distance. Been trying to get back into the intensity of the hills and less focus on distance.
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
Calf raise
A bunch
Squat
55x10
110x10
135x5
225x5
275x3
315x3x3
OHP
110x5
135x5
155x3
175x2x3
Pull ups
15
Hill run
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes
The hill runs were a little more brutal but the complex seemed easier, go figure.
Calf raise
A bunch
Inverted row
3x10
Good mornings
135x5
185x5
225x5x3
Hip thrust
225x12
315x12x2
325x15
10 minute kb vid
OHP
110x5x2
135x5
135x3
155x3
175x2x3 the second rep on these was really tough despite the first rep going up easy
155x5
Deadlift
135x5x2
225x5
275x3
315x3
365x3x2
365x5
335x10
Gonna try to do these in the morning and eliminate a squat day, we shall see.
Hill run
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
Hill run
x4
Pull ups
30
Dip + double kb squat w/55s
Reverse pyramid from 10 reps > 1
10 minutes
Hill run
x2 just tried to get these in quick for a third day of running
Inverted row
3x8
Good morning
135x5
185x5
225x5x3
Hip thrust
275x8
345x8x4
10 minute kettlebell vid
OHP
110x5
135x5
155x3
165x2
175x1
185x1
185x3x3 push press
Deadlift
185x5
225x5
315x3
365x0
Been on low carbs last few days, plus intense workout yesterday, plus morning deads really didn't work too well. Kinda been rethinking my strategy for lifting and might try to focus less on BB lifts and more on KB lifts. Dunno why but BB lifts just have been starting to feel awkward lately.
Squat
55x10
110x10
135x10
225x5
275x3
315x1x10 on the minute
OHP
110x5
135x5
155x3
175x1x6
155x5
Pull ups
20
Hill run
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes
Inverted row
4x8
Deadlift
135x5x2
225x5x2
275x3x2
315x3
345x3x3
Did these with a wider stance, feels a little better from a "leaning back" and leg drive perspective but a little awkward on the grip width.
Hip thrust
225x15
315x15x3
10 minute kb video
OHP
110x5
135x5x2
155x3
180x1x7
165x2
Good mornings
135x10
185x5
225x5x3
135x10
Pull ups
35
Hill run
x3
Pull ups
30
Dips
4x8
10 minute kb video
Squat
55x10
110x10
135x5
225x5
275x5x3
OHP
110x5
135x5
165x3x3
Pull ups
15
Hill run
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes
Warmed up with one hill run
Inverted row
4x8
Deadlift
135x5
225x5
315x3
365x3x3
Hip thrust
225x12
275x12x3
OHP
110x5
135x5
155x3
175x2x5
Good mornings
135x8
185x5
235x5x3
185x10
Pull ups
15
Hill run
x2 focused on going harder for longer (lol)
Mini hill sprint
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
10 minute kb video
Squat
55x10
110x10
135x10
225x10x3
OHP
110x5
135x5
170x3x3
Pull ups
15
Hill run
x2
Pull ups
30
Inverted row
3x8
Dip/kb complex 10 reps to 1
10 minutes
One hill run warmup
Deadlift
135x5
225x5
275x3
315x3
335x2
355x2
365x2
385x3
Hip thrust
225x12
315x12x3
BB Calf raise
135x12x2 with a pause at the top
OHP
110x5
135x5
145x3
155x3
165x1
175x1
185x1x5
185x3 push press
205x1 push press
Good mornings
135x8
205x5x2
205x10
Pull ups
15
10 minute kb video
Hill run
x2
Mini hill sprint
x3
Pull ups
35
Dips + double kb cleans w/55s
10 > 1 reverse pyramid, 9 minutes
Yesterday:
25 minute kb video
OHS
45x5
65x5
95x5
Squat w/bands around knees
95x10x3
Pull ups
20
Today:
Hill run
x2
Mini hill sprint
x4
Pull ups
30
Dips + double kb cleans w/55s
10 > 1 reverse pyramid, 11 minutes
Wasn't very hot but the humidity was brutal
1 hill run warmup
Deadlift
135x5
225x5
275x5
315x5
345x2
375x1
395x1x2
Hip thrust
225x12
335x10x2
335x15
Band BW squats
2x20
Ab wheel
2x5 w/5 second hold at each rep
OHP
110x5
135x5
145x3
155x3
165x3x3
155x4
Good mornings
155x8
205x8x3
Pull ups
18
Hill run
x2
Pull ups
30
Inverted row
5x5
Calf raise
A bunch
Ab wheel
2x5 with a pause at the top
Squat
55x10
110x10
135x10
225x5
295x5x3
OHP
110x8
135x5
155x3
165x1
190x1x3
155x5
Pull ups
20
Hill run
x1
Hammy felt iffy, decided not to push it. Might've been overdoing it w/kettlebell stuff on top of everything else. Shame, seems like I get in a good rhythm for a few weeks then something tweaks.
Pull ups
30
Dips
4x10
OHP
110x10
135x5
145x3
165x2
180x2x2
180x1
145x5x2
Good morning
145x5x3
Pull ups
20
Hill run
x1
First felt ok, second not so much. Not terrible. Probably gonna skip the running next week and see what's up after.
Pull ups
30
Inverted row
5x5
Dips
3x10
Squat
55x10
110x10
135x10
225x5
275x3
315x3x2
OHP
110x5
135x5
155x3
175x2x3
Pull ups
15
Pull ups
30
Inverted row
4x8
Banded glute bridge
4x15
Hip thrust
275x15x3
Dips
4x10