Pull ups
40
Nordic ham curl
3x5+3 negatives
Paused dips
3x5
Glute bridge
325x25x3
Double KB press
3x10 with 45s
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Pull ups
40
Nordic ham curl
3x5+3 negatives
Paused dips
3x5
Glute bridge
325x25x3
Double KB press
3x10 with 45s
Squat
45x10
90x10
135x5
185x5
225x5
285x5x3 first set beltless
OHP
135x5
155x3
165x2
175x1x3
Pull ups
25
Nordic ham curls
3x5
KB rows
100x6x3 per side
Pull ups
30
Single leg glute bridge
A bunch
Had to shovel snow, no time for anything else
Hang power snatch
45x5
75x5
95x5
115x3x3
Deadlift
135x8
225x5
275x5
315x3x2
Still experiencing soreness, going to take a break from deadlifting for 2 weeks
BW reverse hyper
4x10
1x20
Front Squat
45x10
90x10
135x5
185x5
225x3
255x1x4
OHP
135x5x5
Pull ups
30
Nordic ham curl
3x5
Single leg elevated squat
1x8
2x8 +25# all per side
Double kb press
3x8 with 45s
Double kb rows
3x8 with 45s
Pull ups
36
Band glute bridge
325x25x4
Nordic ham curl negatives full rom
3x5
Dips
3x8
Double kbsnatch
2x8 w/45s
Ab wheel
3x12
Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x3x3
OHP
135x5
155x3
180x1x3
155x3
135x5
Pull ups
20
KB rows
100x5x2 each side
Pull ups
35
Band glute bridge
325x25x4
Nordic ham curls
3x6
Dips
3x8
Elevated single leg squat
2x8
1x10 each side
Yesterday
Power snatch
45x5
75x5
95x5
105x3
115x2
125x1x3
Nordic ham curl
3x6
Today
Squat
45x10
90x10
135x5
185x5
225x5
275x1
305x3x3
OHP
135x5
145x5x5
Pull ups
20
Single leg elevated squat
4x10 each side
Pull ups
40
Banded glute bridge
3x20
Nordic ham curls
3x8
Dips
3x10
Ab wheel
3x12
Double kb rows with45s
2x10
1x16
Saturday
Deadlift
135x10
225x5
275x5
315x5x5
Today
Squat
45x10
90x10
135x5
185x5
225x5
275x1
315x3x3
OHP
135x5
155x3
175x1
185x0
Pull ups
20
Pull ups
40
Band elevated glute bridge
3x20 started doubling some of the bands, no idea what weight it actually is but glutes were definitely pumped
Nordic ham curls
3x8
Dips
3x8
KB rows
100x8x2 each side
Double kb snatch
3x8 with 45s
Deadlift
135x8
225x5
275x5
335x5x3
Squat
45x10
90x10
135x5
185x5
225x5
275x3
135x5 front
185x5 front
225x3 front
OHP
135x5
150x5
150x4
150x3
Single leg elevated squat
3x10 per side
Nordic ham curl
2x5
Pull ups
20
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x8
Dips
3x5 +25#
Double kb rows
3x12 w/45s
Squat
45x10
90x10
135x5
185x5
225x5
275x3
315x2
315x5
OHP
135x5
155x3
165x1
175x1x5
Pull ups
40
Band glute bridge
3x25 glutes on fire
Nordic ham curl
3x8
Dips
3x10
Elevated single leg squat
3x8 per side
KB rows
100x8x2 per side
Squat
45x10
90x10
135x10
185x10
225x5
255x3x10
OHP
135x5
160x1
170x1
180x1x3
155x3
Pull ups
20
Nordic ham curl
3x5
KB row
100x10x2 per side
Pull ups
30
Single leg squat
3x5 per side
Single leg elevated squat
3x8 per side
Paused dips
3x5
Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x1
325x1x3
OHP
135x5
160x1
170x1
180x1x4
KB rows
100x8x3 each side
Pull ups
40
Band glute bridge
3x25
Nordic ham curls
3x8
Dips
1x8
2x6 weighted
Elevated single leg squats
1x8
2x8 weighted
Per side
Squats
45x10
90x10
135x5
185x5
225x5
265x3x10
OHP
135x5
155x2x10
Pull ups
20
Nordic ham curls
2x5
KB rows
100x8x3 per side
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x25
Dips
1x10
3x6 weighted
Elevated single leg squat
1x8
3x5 weighted all per side
Deadlift
135x10
225x5
275x5
315x3x10
Push press
135x5
155x5
175x3x2
Squat
45x10
90x10
135x5
185x5
225x5
255x3
295x2
325x1x5
275x6
OHP
135x5
160x1
180x1x5
KB rows
100x8x3 per side
Pull ups
40
Glute bridge
A bunch
Nordic ham curls
3x6
Dips
1x10
3x6 weighted
Single leg elevated squat
1x10
3x6 weighted per side
Deadlift
135x10
225x5
275x5
325x5x3
Ab wheel
3x10
Been really focusing on neutral spine. Long story short, I feel like what was previously my neutral spine was rounded.
Front squat
45x10
90x10
135x5
185x3
225x3x5
185x10
OHP
135x5
155x3
175x1
185x1x2
Pull ups
30
Nordic ham curl
2x5
KB rows
100x8x2 each side
Pull ups
50
Dips
3x10
Single leg elevated squat
2x10
Match tomorrow but just wanted to get blood flowing.
Squat
45x10
90x10
135x5
185x5
225x5
265x5x3
185x5 front
OHP
135x5
155x1
175x1
185x1x3
Pull ups
35
Band glute bridge
4x20
Nordic ham curl
2x5
Dips
1x10
3x5 weighted
Elevated single leg squat
1x5
2x5 weighted all both sides
Deadlift
135x5
225x5
275x3
315x3
335x3
345x3
355x3
365x1
385x1
Ab wheel
3x12
Squat
45x10
90x10
135x5
185x5
225x3
245x3x2
255x1x3
225x5
OHP
135x5
155x2
185x1x3
Pull ups
25 (5 weighted)
KB rows
100x6x3 each side
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
3x5
Dips
3x10
Single leg elevated squat
1x10
3x5 weighted
All per side
No match so I got a quick workout in.
KB circuit with 45s
Snatch x5
Squat x5
Press x5
row x5
6 rounds
Thrusters
3x5
Walking lunge
3x6 each side
Rows
3x12
Squat
45x10
90x10x2
135x5
185x5
225x5
255x3
295x1
325x5
345x1
OHP
135x5
155x2
175x1
185x1x4
Pull ups
20
KB rows
100x6x3 each side
Double kb press w/45s
3x10
Pull ups
45
Band glute bridge
3x25
Nordic ham curl
3x6
Dips
1x10
2x5 weighted
Elevated single leg squat
1x8
2x5 weighted
Both sides
Walking lunges w/45 kbs
2x10 total
BTN push press
135x5x3
Squat
135x5x2
225x5
Just did the above for warmup
Deadlift
135x5
225x5
275x5
315x3
345x3
365x3
315x5
Sled pull
110x25mx6
155x25mx6
200x25mx6
Front Squat
45x10
90x10x2
135x5
185x5
225x1
235x1
245x1
255x1
265x1
245x5
OHP
135x5
155x1
175x1
185x0
135x8
Pull ups
20
Nordic ham curl
2x5 nearly full rom now
Renegade kb rows
3x12 with 45s
Double kb press with 45s
3x10
Pull ups
50
Dips
3x10
Squat step ups
1x5
2x10
Both sides
Band pull aparts
2x25
This morning:
Squat
45x10
135x5x2
185x5
225x5
275x2
315x1x2
345x1x3
Afternoon:
Paused Squat
135x5
185x5
225x5
275x3
OHP
135x5
155x3
175x1
185x1
155x5
Pull ups
10
Pull ups
45
Band glute bridge
3x25
Nordic ham curls
2x6
Power snatch
45x5
75x3
95x3
105x3
115x3x3
Deadlift
135x5
225x3
275x3
315x1
325x1
335x1
345x1
355x1
365x1
Front squat
45x10
90x10
135x5
185x5
225x3
245x3
255x2
265x1
255x2 was going for a wave load but felt a little hammy strain so quit there.
OHP
135x5
155x1
175x1
185x1
165x3
Pull ups
20
Jump squat
135x5x5
Hammy still bothering me but could do these
OHP
135x5x2
165x2
185x1x3
165x3
Pull ups
20
KB rows
110x5x3 each side
Pul ups
45
Dips
2x10
3x5 weighted
Overhead squat
45x10x3
Double kb squat
90x10x2
Ab wheel
3x10
Double kb snatch
5x5 with 45s
Power snatch
45x10
95x3x2
105x3
115x3
125x2x3
Step up/squat
1x5 per side
2x5 weighted per side
Alternating renegade rows
3x16 with 45s
Band pull aparts
3x25
Front squat
45x10
90x10
135x5x2
185x5
225x5
OHP
135x5x2
155x1
165x1
175x1
185x0
165x3
Pull ups
20
BB rows
135x10
165x8x2
RDL
225x5x3
Squat
45x10
90x10
135x5
185x5
225x5
265x3
295x3x3
OHP
135x5
155x2
175x1
185x1
190x1
Pull ups
20
RDL
225x8
275x8
Pull ups
40
Nordic ham curls
3x5
Dips
1x10
2x5 weighted
Squat step ups
2x10 each side