Deadlift
135x10x2
225x5
315x3
345x3
375x3
405x1
405x3
345x10
Ab wheel
3x10
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Deadlift
135x10x2
225x5
315x3
345x3
375x3
405x1
405x3
345x10
Ab wheel
3x10
Front squat
110x10
135x5
185x5
225x3
255x3
285x3
315x3 think that might be a 3rm
OHP
110x5
135x5
155x3
175x2
195x1x4
Calf raises
A bunch
Pull ups
21
Hill run
x1
Ring dips
3x5
Pull ups
30
Hip thrust
245x12
335x12x3
Calf raise
A bunch
Deadlift
135x10x2
225x5
315x3x2
345x0 sleep was crap last 2 nights and wasn't feeling it
Semi-sumo deadlift
135x10
225x5
275x2
295x5
Inverted row
3x8
Yesterday:
Squat
135x10
225x8
275x5
315x3
345x1
365x1
OHP
135x5x2
165x3x3
Pull ups
18
Today:
Pull ups
35
Ring dips
3x6
Hip thrust
225x10
315x12x3
Calf raise
A bunch
Ab wheel
1x12
Had vacation last week, only did some walking and some kettlebell work. Back at it today.
Squat
110x10
135x10
225x8
275x5x3
OHP
110x5
135x5
165x3x3
Pull ups
15
Hill run
x1 just to ease back into it
Pull ups
35
Ring dips
3x3
Hip thrust
245x10
335x8x4
Calf raises
A bunch
Deadlift
135x10x2
225x5x2
315x3
345x1
365x1
385x1
315x10
Inverted row
3x8
Front squat
110x10
135x5
185x5
225x3
255x3
275x1x5
OHP
110x5
135x5
155x3
165x1
175x1
185x1x3
Pull ups
20
Pull ups
30
Ring dips
3x5
1x10 regular
Hip thrust
245x10
335x10
Band BW squats
2x20
Yesterday afternoon did some squats to make up for nothing Monday:
Squats
110x10
135x10
225x10
275x8x3
OHP
110x6
135x5
155x3
175x1x5
Pull ups
5
Today:
Deadlift
135x10x3
225x5
315x3
345x3
375x3
405x3x3
335x10
Inverted row
3x8
Ab wheel
2x10
Front squat
55x10
110x10
135x5
185x5
225x3
275x3x3
OHP
110x5
135x5
165x2
185x1x5
Pull ups
10
Had some pretty intense DOMs this morning like I haven't had in quite some time.
Ring dips
4x5
3x8 regular
Pull ups
30
Band BW squats
3x20
10 minute KB video
Squat
110x10
135x10
225x10
275x3
295x3x3
OHP
110x5
135x5
155x2
175x2x3
Pull ups
15
Just did a quick bodyweight session:
Ring dips
5x5
Pull ups
30
Deadlift
135x10x2
225x5x2
315x3
345x1
375x1x2
315x3 paused
335x3 paused
Sleep kinda sucked the last few days and don't think I was completely recovered from last week.
Inverted row
3x8
Front squat
110x10
135x5
185x5
225x3
245x1
255x1
265x1
275x1
285x1
295x1
305x1
OHP
110x5
135x5
155x3
165x1
175x1
185x1x5
Pull ups
15
Calf raise
A bunch
Pull ups
35
Ring dips
3x5
Walked the dogs this morning for the rest of the workout.
Squat
110x10
135x10
225x5
275x3
315x3x3
OHP
110x5
135x5
155x3
175x1
185x1x8
Pull ups
15
Hill run
x2 felt like I've been out of condition lately and need to work these in more
Pull ups
30
Ring dips
3x5
Hip thrust
225x10
315x10x4
Deadlift
135x10x2
225x5x2
315x3
345x1
375x1
405x1
435x1
455x1 matches old PR, used a belt this time, but it was morning, think the old pr was in the afternoon
Inverted row
3x10
Ab wheel
2x15
Calf raise
A bunch
Front squat
55x10
110x10
135x5
185x3
225x3
265x3
295x3
OHP
110x5
135x5
155x2
165x2
175x2
190x1x5
Pull ups
20
Yesterday:
Squats
135x10
135x5
225x5
275x1
295x1
315x1
345x1
365x1
315x10
OHP
110x5
135x3
145x3
155x2
165x2
Today:
Ring dips
2x5
1x8
Band BW squats
2x15
Pull ups
30
Been having some back issues recently. Think my mattress has been getting a bit dented and combined with the max deadlift from a couple weeks ago lead to some ongoing issues. Probably time to flip the mattress.
Today:
Hill run
x1.5
Pull ups
30
Ring dips
4x3
Inverted row
3x5
Just did some HIIT vids the last few days
Today:
Pull ups
35
Ring dips
5x3
Inverted row
2x8
Ab wheel
1x10
Calf raise
2x40
Band BW squats
2x20
1x25
Squat
55x10
110x10
135x10
225x5x3
OHP
110x5
135x5x3
Good mornings
135x10x3
Pull ups
15
Hill run
x2
Hip thrust
225x10
315x10x3
Pull ups
30
Ring dips
3x5
2x8 regular
Calf raise
1x50
Deadlift
135x10x2
225x5x2
Back felt a little stiff so decided to get back into these easy.
Then did a random bodyweight HIIT vid on youtube.
Front squat
110x10
135x5
185x5
225x3
245x3
265x1x5
OHP
110x5
135x5
155x3x3
Good mornings
165x10x3
Pull ups
20
Hill run
x2
Ring dips
4x5
Pull ups
35
Hill run
x1
Pull ups
30
Ring dips
5x4
Deadlift
135x10x3
225x5x3
275x2
315x3
345x3
365x3x2
315x10
Inverted row
3x6
Calf raise
1x40
Ab wheel
1x15
Front squat/back squat alternating
110x10
135x5x2
185x5x2
225x3x2
265x3x2
OHP
110x5
135x5
155x3
175x1x8
Pull ups
15
Hill run
x2
Added a couple 80% sprints on top
Pull ups
30
Ring dips
3x5
Regular dips
2x8
Band BW squats
2x20
Squat
110x10
135x10
225x5
275x3
295x3
315x3
315x5
OHP
110x5
135x5
155x3
165x1
175x1
185x1x5
Pull ups
15
Hill run
x3
Pull ups
35
Ring dips
4x5
Band bw squats
3x20
Calf raises
A bunch
Tweaked a lower lat last week doing DLs and been taking it easy since. Though the lower lat is definitely a different issue than a low back strain, it does kind of impact most things you do, espeically lifting-wise. Been rethinking heavy lifting recently and probably will dial back a bit.
Today
Hill run
x2 plus a few sprints
Band pull aparts
A bunch
Jumping jacks
4x75
Been working in these in, they are pretty good on the calves
Hill run
x2
Pull ups
20
Lower lat was still a little sore but ok
Ring dips
3x3
2x10 regular dips
Band BW squats
3x20
Jumping jacks
2x90
Squat
110x10
135x10
225x8
265x6x2
265x8
OHP
110x6
135x3x2
165x3x3
Pull ups
15
Hill run
x2
Ring dips
3x5
Pull ups
20
Hill run
x2
Pull ups
35
Ring dips
5x5
Band BW squats
4x12
Jumping jacks
4x75
Squat
110x10
135x10
225x5
275x3
295x1x10 on the minute
OHP
110x5
135x3
135x5
165x3x3
Pull ups
15
Hill run
x1
Smaller hill sprints
x3
Pull ups
30
Ring dips
3x5
Yesterday did basically the same routine as above ^^
Today:
KB snatch warmup
Deficit deadlifts
135x8
225x5x2
275x3x3
Still felt a little tender in my lower lat but wanted to get something like this in
Followed up w/a 20 minute HIIT bodyweight vid
Squat
110x10
135x10
225x3
275x3
315x1x5
275x3
OHP
110x5
135x5
155x3
175x2x4
155x5
Pull ups
20
Couple sets of ab wheel to finish
(Shorter) hill sprint
x5
Hill run
x1
Pull ups
35
Squat
110x10
135x10
225x5
275x5x3
OHP
110x5
135x5
165x3
185x1x4
Pull ups
15
Hill run
x2
Pull ups
30
Regular dips
3x8
Hip thrust
225x12
275x15x4
Need to start doing these again for a number of reasons, but tough to work in when time is tight.
Deadlift
135x10
225x5x2
275x3x2
Easing back into it
This vid (mainly for the eye candy but it is tough):
[youtube]qWy_aOlB45Y[/youtube]
Front squat
110x10
135x5
185x5
225x3
265x3x3
OHP
110x5
135x5
165x3
185x1x5
165x5
Pull ups
20
Ab wheel
2x12
Done before the sun came up.