OHP
110x5
135x5
155x3
175x3x3
155x5
Pull ups
20
Printable View
OHP
110x5
135x5
155x3
175x3x3
155x5
Pull ups
20
Squat
55x10
110x10
135x10
225x5
295x5x3
OHP
110x5
135x5
160x5x3
Pull ups
20
Hill run
x1 felt a small but sharp pop, thought hammy was rested enough but guess not. Doesn't hurt walking around though.
PUll ups
30
Hip thrust
225x12
305x12x3
Inverted row
4x8
Dip + squat complex w/single 45# kb
10 reps reverse pyramid to 1
8 minutes
In addition to my hammy, left trap has also been sore. Can't tell if it's muscular or joint related, but it's not AC joint, that much I can tell. So last few days kinda took it easy, did some stretching, a little yoga, etc. Depending on how I feel Monday, might just do some light sessions throughout next week. Kinda sucks.
Today:
Pull ups
30
Hip thrust
225x12
315x12x3
Inverted row
3x10
Squat
55x10
110x10
135x10
225x5
275x1
305x1x10 on the minute
These weren't that tough
BTN OHP
95x5x5
Pull ups
15
Did a light jog this morning instead of hill runs just to keep it real a bit. Eased up as soon as I felt any tiny bit in my hammy.
Pull ups
30
Hip thrust
225x12
335x12x3
Did some band pull aparts and a few hang power cleans for my trap, feel like my dips helped contribute to soreness without really doing any pulling movement for the last 3 weeks so figured this might help.
Deadlift
135x10
225x5
275x5
315x5x5
Inverted row
4x8
10 minute KB video
Calf raises
A bunch
Just went kinda light today.
Front squat
135x5
185x5x3 first time doing this in a couple months
OHP
135x5x5
Good mornings
135x8x5
Pull ups
20
Went for a 2-2.5 mile jog(ish). Concentrated on form that felt comfortable and not all on fore-foot. Felt pretty good, no direct impact on heel either, didn't fatigue until going up the second big hill. But the only bad part is my lungs weren't torched like full on hill runs.
Pull ups
30
Hip thrust
225x15
315x15
315x20
Band pull-aparts
A bunch
Pull ups today felt strong, think it was the pull-aparts I've been doing this week. Would recommend if you feel weak with pull ups, along with negatives.
Squat
55x10
135x10
225x5
275x3
315x1
345x1x5 on the minute
315x3x2
OHP
135x5x3
105x5x3 BTN
PUll ups
15
Did the same run as Friday, endurance wasn't as good up hills so that is something to work on again.
Pull ups
30
Hip thrusts
295x15x3
Deadlift
135x5x3
225x5
315x3
325x1
335x1
345x1
355x1
365x1
385x1x3
315x10
Inverted row
3x10
10 minute kb video
Did my modified run today since it might be a little icy into tomorrow morning, did hills last and legs were burnt out before lungs were.
OHP
135x3x2
155x3x5
Good mornings
155x8x3
155x10x2
Pull ups
20
Band hamstring curls
3x15
Band pull aparts
2x25
Pull ups
30
Hip thrust
225x12
315x15x3
Dips
3x5 were easy and didn't irritate shoulder
10 minute kb video
Squat
55x10
135x10
225x5
275x3
315x12
345x1x5
OHP
110x5
135x5
155x3
165x1
175x1
185x1x3
165x3
Pull ups
15
Band pull aparts
A bunch
Band hamstring curls
3x20
Modified run
Probably around 1.5-2miles
Pull ups
40
Hip thrust
295x15x3
Dips
3x8
Deadlift
135x5
225x5
315x3
325x1
335x1
345x1
315x1x10 on the minute
225x5x2 paused
Paused Front squat
55x10
135x5
185x5
225x3x3
OHP
110x5
135x5
155x3
175x2x3
Good mornings
155x10
175x10x3
Pull ups
20
Band hamstring curls
2x20
1x25
Band pull aparts
1x20
Hill run
x2 pushed it but not too hard
Pull ups
40
Hip thrust
225x15
315x15x3
Dips
3x10
Calf raise
A bunch
Squat
55x10
135x10
225x5
275x3
315x3x3
OHP
110x5
135x5
165x2
185x1x3
165x3
Pull ups
15
Hill run
x2
Pull ups
35
Hip thrust
295x20x3
Dips
3x10
Deadlift
135x10
135x5
225x5
315x3
345x3
365x1
395x1
335x6
Inverted row
3x10
Front squat
55x10
135x5
185x3
245x3x3
OHP
110x5
135x5
155x3x5
Good mornings
155x10
185x8x3
Pull ups
15
Band pull aparts
A bunch
Hill run
x2
Also did an extra 3/4 mile-ish on top
Pull ups
35
Dips
4x10
Band pull aparts
a bunch
Calf raise
a bunch
Squat
135x10
225x8
295x3x10 on the minute
OHP
110x5
135x5
165x2
185x1x5
165x3
Pull ups
20
Band pull-aparts
A bunch
Band hamstring curls
1x25
2x30
Hill run
x2
Pull ups
35
Hip thrust
225x20
315x20x2
Inverted row
3x8
Dips
3x8
Deadlift
135x10
225x5x2
315x3
335x1
345x1
355x1
365x1
375x1
385x1x3
335x8
10 minute kettlebell video
Yesterday: quick Turkeyday session
Squats
135x10x2
225x10
275x10x3
BTN OHP
95x8x5
Pull ups
15
Squat
55x10
135x10
225x8
275x3
315x3x10 on the minute
OHP
110x5
135x5
155x3
175x2x3
Pull ups
15
Band pull aparts
A bunch
Too slick out for a hill run so had to skip that today.
PUll ups
30
Dips
3x10
Band bodyweight squats
4x20
Inverted row
3x10