Hang power snatch
45x10
75x5
95x3
105x3
115x2
125x1
135x1x2
Hang snatch pull
185x3x2
Deadlift
225x5
275x5
315x5
345x2
375x1
RDL
275x8x2
315x5
Printable View
Hang power snatch
45x10
75x5
95x3
105x3
115x2
125x1
135x1x2
Hang snatch pull
185x3x2
Deadlift
225x5
275x5
315x5
345x2
375x1
RDL
275x8x2
315x5
Front squat
45x10
90x10
135x5
185x5
225x5
245x3
255x2
265x1
265x3
275x2
285x1
OHP
135x5
155x3
170x2
185x0
160x5
Pull ups
20
Good mornings
135x8
155x5
185x10
Renegade rows
45x16x2 total
Squat
45x10
90x10
135x10
225x5
265x2
295x2
315x3x3
295x5
OHP
135x5
155x1
165x1
175x1
185x1
195x0
Pull ups
15 weighted
RDL
225x8
315x5x2
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x10
3x5 weighted
Elevated squat step ups
1x5
2x5 weighted
Both sides
Power snatch
45x10
75x5
95x3
105x3
115x3
125x3
135x1
Deadlift
225x5
275x3
315x5
345x5x2
Front squat
45x10
90x10
135x5
185x5
225x5
255x1
275x3x2
275x1 wanted 3 but wasn't happening
OHP
135x5
145x5x3
Pull ups
20
BB rows
135x5
185x5x2
RDLs
185x5
225x5
275x5
275x8
Pull ups
30
Band glute bridge
3x25
Nordic ham curls
1x5 weighted
1x10
Dips
3x8
Squat step ups
1x8
3x5 weighted
Each side
BB calf raise
135x10x2
155x10x2
Squats
45x10
90x10
135x5
185x5
225x5
255x5
295x5x2
OHP
135x5
155x2
175x1
185x0
Pull ups
20
RDL
135x5
225x5
295x8x2
Abbreviated session today, just knocked a set or two off my Tuesday routine
Pull ups
30
Band glute bridge
25x2
Nordic ham curl
2x8
Dips
1x8
1x8 weighted
Power snatch
45x10
75x5
95x3
105x3
115x3
125x3
135x3
Deadlift
135x8
225x5
275x5
315x5
365x2x3
315x8
Front squat
45x10
90x10
135x5
185x5
225x5
255x3
275x2
285x1
295x1
OHP
135x5
150x5x3
Pull ups
20
BB rows
135x10
185x5x2
135x10
Squat
45x10
90x10
135x5
185x5
225x5
255x5
285x5
315x5
OHP
135x5
155x5
175x1x4
Pull ups
20
RDL
135x8
225x8
275x8
315x8
Deadlift
135x8
225x5
275x5
315x5
365x5x3
Front squat
45x10
90x10
135x5
185x5
225x5
Back squat
135x5
185x5
225x5
275x2
275x3
OHP
135x5
155x3x3
135x8
Deadlift
135x8
225x5
275x5
315x5
365x1
385x1
Pull ups
20
BB calf raise
135x10
155x10x3
Pull ups
30
Band glute bridge
3x25
Nordic ham curl
2x8
Dips
3x8
Squat step ups
1x5
1x5 with 45 kb
Both sides
Power snatch
45x10
75x5
95x5
105x3
115x3
125x3x2
Power clean
135x2
145x2
155x3
BB row
135x10
165x8
185x6x2
Front squat
45x10
90x10
135x5
185x5
225x5
245x3
255x3
265x3
275x1
OHP
135x5
155x5
165x3
175x1
BTN push press
135x3x3
Pull ups
20
RDL
135x8
225x8
275x8
Pull ups
30
Glute bridge
2x25
Nordic ham curl
3x8
Dips
3x8
Band pull aparts
3x25
Skater squat
3x8 +45# each side
BB calf raise
135x10
155x10
165x10
135x12
KB Workout
KB snatch
45x10
55x8
Both sides
Double kb snatch
3x5 with 55s
Double press
3x6 with 55s
3x6 with 45s
Squat
5x8 with 55s
Double kb row
3x10 with 55s
Squat
55x10
110x10
185x5
225x5
255x5
285x5x1
110x15x2
OHP
135x5
165x3
175x1x5
110x8 with KBs
Pull ups
30
Standing calf raise
20x2 w/55 kbs
Yesterday:
Deadlift
135x10
225x8
315x5
365x5x3
335x8
RDL
225x8
295x8
Today:
Pull ups
30
Band glute bridge
3x25
Nordic ham curl
2x8
Dips
2x8
2x5 weighted
Skater squat
3x8+55#
Double kb rows
3x10 with 55s
Power snatch
45x10
75x5
95x5
105x3
115x3
125x1x3
Power clean
135x3
145x3x3
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x3x3
OHP
135x5
150x5x3
Pull ups
20, some weighted
Double kb row
2x12 w/55s
Pull ups
35
Squat/step ups
1x10
3x5 weighted
Dips
3x10
Racked kb carries
A bunch up a small hill with 55s
Squat
55x10
110x10
135x5
225x5
255x5
285x5
315x5
335x1
365x1 matches old lifetime pr, probably is a pr since my old bar was light
315x2
OHP
135x5
155x3
165x1
175x1
185x0
Double kb press
2x10 with 55s
Pull ups
20
BB Calf raise
135x10x3
135x15
Double kb calf raise
2x20 with 55s
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x6
Dips
1x8
2x5 weighted
Deadlift
135x8
225x5x2
315x5x2
365x2
405x1
365x7
RDL
225x8
275x5
315x5x2
Power snatch
45x10
75x5
95x3
105x3
115x3
125x2
135x1
Power clean
135x3
155x3
BB calf raise
155x10x4
Skater squat
3x8 both sides +55#
Double kb rows
3x10 w/55s
Front Squat
55x10
110x10
135x5
185x5
225x5
255x2
275x1x2
295x1
110x10x2
OHP
135x5
160x2x5
Pull ups
20
Pull ups
32
Nordic ham curl
1x5
1x10
Dips
3x10
Squat step ups
1x8
2x5 weighted per side
BB calf raise
135x20x3
Did some lifting over the weekend but not worth logging.
Today:
Pull ups
35
Band glute bridge
4x25
Nordic ham curl
2x8
Dips
2x8
2x5 weighted
Deadlift
135x12
225x5
315x3
315x5
365x1
365x3
405x1
365x5 deficit
BTN push press
135x5
145x5x2
BB calf raise
145x10
165x10x2
175x10
Power snatch
45x10
75x5
95x3
105x3
115x3
125x1
BB rows
135x10
185x5x3
Clean pulls
205x5x3
Double kb riws
3x10 with 55s
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x3
285x3x3
OHP
135x5
165x3x3
BB calf raise
215x10x4
Pull ups
20
RDL
135x8
225x8
275x5
315x5x2
Skater squat
2x8 per side w/55lb kb
Upright row
55x10x2
Pull ups
35
Band glute bridge
1x20
1x30
Nordic ham curl
2x8
Dips
3x10
Step ups
1x5
3x5 weighted
Each side
Double kb cleans
3x8 with 55s
KB workout on Saturday
Today
Squat
55x10
110x10
135x5
225x5
255x5
295x5x3
OHP
135x5
155x1
175x1x5
BB calf raise
175x10
225x10x4
135x20
Pull ups
25
Upright row
55x12x3
Skater squat
55x5x3 each side
Yesterday
Deadlift
135x10
225x5
315x5
365x2
385x5
385x3 wanted 2 more sets of 5
355x8
RDL
225x8
275x8
Today
Pull ups
35
Band glute bridge
3x30
Nordic ham curl
2x8
Dips
1x5
3x5 weighted
Step ups
1x 5
2x5 weighted
Double kb snatch
3x5 w/55s
Stiff leg DL
135x8
225x8
275x8x3
BB calf raise
135x10
245x10
225x10x3
Bb row w/155 superset double kb row w/55s
3x8 each
Front squat
55x10
110x10
135x5
185x5
225x5
265x1
275x1
285x1
295x1
305x1
275x3x2
OHP
135x5
155x5x3
Pull ups
25
Skater squat
55x10x2 each side
Pull ups
30 some weighted
Band glute bridge
2x30
Nordic ham curl
2x10
Dips
3x10
BB calf raise
135x10
235x10x2
225x10x2
155x20
Squat
55x10
110x10
135x5
225x5
265x3
295x3
325x3x3
OHP
135x5
155x3
175x2x3
Pull ups
25
BB calf raise
135x10
205x10x3
215x10
Skater squat
55x10x2 per side
Upright row
55x10x3
Yesterday
Deadlift
135x15
225x5x2
315x5
365x2
385x3x3
365x5
Today
Pull ups
40
Band glute bridge
3x30
Nordic ham curl
2x10
Dips
1x10
2x6 weighted
Double kb snatch
3x6 with 55s
SLDL
135x8
225x8
275x8
295x8x3
BB calf raise
135x10
225x10x4
Double kb row superset with 55s & 45s
3x8
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
275x3
295x3 might be a 3rm
OHP
135x5
155x3
175x3
185x1x3
Pull ups
25
Upright row
55x12x2
90x5x2
Pull ups
40
Squat step ups
3x5
2x5 +55 all per side
Nordic ham curl
2x8
Skater squat
45x10x2
Dips
2x12
Double kb workout with 55s:
Snatch
3x6 on the minute
Squat
5x10
Press superset with 45s
3x5 each
Row superset with 45s
3x8
Squat
55x10
110x10
135x5
185x5
225x5
275x5
315x3
335x3
OHP
135x5
155x2
175x1
195x1 haven't done this weight in 2 years
165x3
BB calf raise
165x10
235x10x2
255x8x2
275x5
225x10
Pull ups
20
Upright row 55x12x2
90x5x2
Deadlift
135x10
225x5x2
315x5
365x3
405x3
365x8
Stiff leg Deadlift
315x5x2
335x5
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
2x10
Dips
1x10
3x6 weighted
Squat step ups
1x5
2x5 weighted
Both sides
Double kb snatch
3x6 with 55s
Deficit stiff leg deadlifts
135x10
225x10
275x8
315x8x3
BB calf raise
135x12
225x10x4
275x5
Skater squat
55x8x2 each side