Front squat
110x10
135x5
185x5
225x5
255x1
275x1
295x1
275x3x3
BTN OHP
95x8x3
105x5
Pull ups
15
Printable View
Front squat
110x10
135x5
185x5
225x5
255x1
275x1
295x1
275x3x3
BTN OHP
95x8x3
105x5
Pull ups
15
Pull up
20
Hip thrust
225x8
315x10
365x10x3
Dips
1x10
2x5 weighted
Fat man pull up (from different angle)
2x8
Yesterday, short and sweet:
Squat
110x10
135x10
225x5
275x3
295x3
315x1
345x1
365x1
385x1
OHP
135x5
155x3
175x2
180x1x2
Pull ups
10
Today:
Pull ups
25
Hip thrusts
225x10
315x10
375x10x2
315x20 this was absolutely brutal, now sore where I've never been sore.
Dips
1x10
3x3 weighted on the minute
Ok so I've been lifting but out of the rugby loop for a while. Haven't ran for a while so I decided to go this morning first thing. Didn't do a light jog, actually focused on form and keeping a decent stride. I see regular people in my neighborhood with horrible "jogging" form and didn't want to do that. Calves are a little tight now but felt good to get out for about 20 minutes.
Double kb snatch w/55s
3x3
Deficit deadlift
135x10
225x10
315x10 was a little too gassed to do another set of 10
BB row
135x10
185x5x3
Fat man pull up
2x10
Double kb row w/55s
2x10
Squat
135x10
225x10
275x3
315x5
315x10
OHP
135x5
155x3
175x2x3
Pull ups
15
20 minute run despite serious calf DOMs from Wednesday. The part that is sore is the part that is the shock absorbing part of the calf. Wasn't bad once I got going but anytime I sit for a while it tightens up a bit.
Pull ups
25
Hip thrust
225x10
335x12x2 these were brutal
Dips
2x10
Fat man pull up
2x8
Squat
110x10
135x10
225x10
275x5
315x3
345x3
365x1x5 on the minute
OHP
135x5
155x3
175x1
180x1
185x1
190x1
195x1
135x5
Pull ups
20
Deadlift
135x10
225x10
315x5
365x3
405x3x2
405x5
365x10 messed around with grip width, went a little wider and it felt like I had a better position at the start and was easier to keep bar close to body.
20 minute run
PUll ups
30
Hip thrust
225x10
315x8
385x10x2
315x20
Dips
1x10
3x5 weighted
20 minute run. Actually it was about 19. I think it's somewhere between 1.75 and 2 miles.
Double kb snatch w/55s
3x3
Deficit deads
135x10
225x10
315x8x2
BB row
135x8
155x8x2
Fat man pull up
2x8
Squat
110x10
135x10
225x5
275x3
315x3
345x3x3
OHP
135x5
175x3
175x2x2
BTN Push Press
135x5
145x5
Pull ups
15
25 minute run
This was the same route with an extra hill. Man that just gasses me.
Pull ups
30
Hip thrust
225x10
315x10
315x15 This was rough
Dips
2x10
I know running is better after lifting but for now this is how I can best fit it in.
Squat
110x10
135x10
225x5
275x3
315x3
345x1
275x1
315x3
OHP
135x5
175x3
175x1
155x1
Pull ups
15
+1 set of weighted negatives
Deadlift
135x10
225x5
315x5
365x3
415x3x2
415x5
1.5mile run
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
2x5 weighted
2 mile run
Deficit deadlift
135x10
225x5
275x5
315x5
345x5 man these were brutal after the run
Fat man pull up
2x8
BB row
165x8x2
Double kb row w/55s
2x8
Front squat
110x10
135x5
185x5
225x5
255x3
275x3x3
OHP
135x5
165x4
175x2
175x1
Pull ups
20
2 mile run in 25 minutes
My 2 mile run involves a pretty steep hill plus a few long but less steep hills. This was brutal, not during, but trying to lift after
Pull ups
25
Hip thrust
225x10
315x12x3
Dips
1x5
1x6 weighted
Squat
110x10
135x10
225x5
275x3
315x2
345x2
OHP
135x5
175x3
175x1
185x1x2
Pull ups
20
Yesterday
Deadlift
135x10
225x8
315x5
385x3
425x3x2 wanted a third set of 5 like previous weeks but the third set didn't happen. Skipped lunch today and just had a shake and a handful of goldfish and think that played into it.
365x8
315x8
Went on a run and felt a little pop in my calf. Doesn't feel as bad as other calf strains I've had before, maybe time to rethink running after lifting.
Today
Pull ups
20
Hip thrust
225x10
315x12
365x12x3
315x20
Dips
2x10
2x5 weighted.
Double kb snatch w/55s
3x5
Deficit deadlift
135x10
225x5
315x5
345x3
365x3
Fat man pull up
3x5
BB row
135x10
165x5x3
Double kb row with 55s
2x8
Squat
110x10
135x5
225x3
275x3x10 on the minute beltless
OHP
135x5
145x3x7 on the minute, wanted 10 sets but petered out
Pull ups
10x3
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
1x5 weighted
1x10
Squat
110x10
135x5
225x5
275x3
295x1
315x1
345x1
OHP
135x5
165x3
185x1x2
135x5
Pull ups
15
Pull ups
25
Hip thrust
225x10
315x10
385x10x3
Feel like I need to increase reps here instead of weight
Dips
1x10
3x5 weighted
Took a break yesterday, just felt like I was getting to beat. Kinda changed it up a little today.
Paused Squat
110x10
135x10
225x5
255x3
275x3x3
OHP
135x5
165x3
185x1x5
Pull ups
20
Thrusters
135x5
135x10
Hang power clean
135x5x3
Squat
110x10
135x10
225x10
275x8x3
OHP
135x5
145x5x3
Pull ups
20
Thrusters
135x8x2
Pull ups
20
Hip thrust
225x12
315x15x2
Dips
1x10
3x3 weighted
Trying to get back into a groove after taking a long weekend off.
Deficit deadlift
135x10
225x10
275x5
315x5
345x5
365x5
Fat man pull up
3x8
Front squat
110x10
135x5
225x3
245x3
265x1x5
OHP
135x5
165x2
185x1x3
155x3
Pull ups
15
Thrusters
135x8
135x10
Hang power clean on the minute
135x5x3