Hill run
x2
Ring dips
4x3
Regular dips
2x10
Hip thrust
225x10
335x10x3
Printable View
Hill run
x2
Ring dips
4x3
Regular dips
2x10
Hip thrust
225x10
335x10x3
Squat
110x10
135x10
225x5
275x3
315x1
345x1x10 on the minute beltless
OHP
110x5
135x5
155x3
165x1
175x1
185x1
195x0
Good mornings
155x10
205x8x3
Hill run
x1 followed up by a 40 minute walk
Pull ups
35
Ring dips
2x4
1x5
Inverted ring rows
2x6
Band BW squats
3x12
Ab wheel
2x15
10 minute KB video
Yesterday just did a 25 minute KB video. These days on lockdown are messing w/routine but at least I can lift at home.
Hill run
x2
Pull ups
35
Ring dips
4x3
Regular dips
2x10
Hip thrust
255x10
345x12x3
Deadlift
135x10x3
225x5x3
275x3x2
315x3
335x1
345x1
355x1
365x1
385x1
315x10
275x10
Inverted row
3x8
Calf raise
A bunch
Ab wheel
2x8 weighted
1x20
Squat
110x10
135x10
225x5
275x3x3 paused
OHP
110x5
135x5
155x3
165x1
175x1
185x1x4
Pull ups
20
Walking single leg double kb deadlifts w/55s
A bunch
Hill run
x2 plus extra
Started a day+ fast (last meal was Wednesday dinner, probably will eat something for lunch) so there was some walking mixed in. Oddly enough didn't affect anything else. But I feel a little better after having some lockdown excess by fasting.
Pull ups
30
Ring dips
1x4
2x5
Band BW squats
2x15
10 minute kettlebell video
Yesterday:
Squat
110x10
135x10
225x5
275x1
295x1
315x1
335x1
345x1
355x1
375x1
315x3
OHP
110x5
135x5
155x3
165x1
175x1
185x1
155x5
Pull ups
15
Today
Hill Run
x2
Pull ups
35
Ring dips
3x3
Hip thrust
255x12
345x12x4
Regular dips
2x12
Power cleans
135x3x3
Deadlift
135x8
225x5
315x3
335x1
345x1
355x1
365x1
375x1
385x1
395x1
405x1
315x10
Front squat
110x10
135x5
185x3
225x3
255x3x3
OHP
110x5
135x5
155x3
165x1
175x1
185x1x5
Pull ups
15
Good mornings
175x8
225x5x3
Hill run
x2
Ring dips
3x5
Banded BW squats
2x20
Pull ups
30
Ab wheel
2x10 weighted
1x20
10 minute KB vid:
[youtube]tiC0zylTB0w[/youtube]
Squat
110x10
135x10
225x5
275x3
315x1
335x1
355x1
OHP
110x5
135x5
165x33
Pull ups
15
Single kb snatch w/55s both sides
2x5
Hill run
x2
Pull ups
30
Ring dips
3x5
Hip thrust
225x10
345x10x5
Inverted row
3x8
Dips
2x12
Did some deads yesterday, nothing worth logging though.
Today:
Front squat
110x10
135x5
185x3
225x3
275x3x3
OHP
110x5
135x5
155x3
175x1
185x1x6
Push press
155x5
175x3x3
Power clean
135x3
165x3x2
Good mornings
165x8
235x8x2
Pull ups
15
Ring dips
4x5
Pull ups
35
BW band squats
3x20
10 minute KB video
Ab wheel
2x12 weighted
Squat
110x10
135x10
225x5
275x3
315x3
355x3x3
OHP
110x5
135x5
165x3
185x1x10 on the minute
Pull ups
15
Hill run
x2
Ring dips
3x5
Pull ups
30
Hip thrust
265x10
355x8x5
Inverted row
2x10
Regular dips
1x15 weighted
[QUOTE=jamalfudge;1603632261]Hill run
x2
Ring dips
3x5
Pull ups
30
Hip thrust
265x10
355x8x5
Inverted row
2x10
Regular dips
1x15 weighted[/QUOTE] I am not as Familar with Rugby Training bro - as play Soccer more (but these sound good ideas) and I guess either way they can be altered and adapted!! Good call here mate!!
[QUOTE=jamalfudge;1599351801]Squat
110x10
135x10
225x5
275x3
315x1
345x1
365x1x10 on the minute
OHP
110x5
135x5
155x3
165x1
175x1
185x1x4
Pull ups
15
Band pull aparts
3x30[/QUOTE] Squt's are epic mate - I do these as part of my Sports Degree Course!
They are some of the best excersises!!
[QUOTE=MatthewChav;1603719901]Squt's are epic mate - I do these as part of my Sports Degree Course!
They are some of the best excersises!![/QUOTE]
Thanks man. I'm not really following a program, just going by feel and addressing needs I think I have. Also limited a little bit because I lift at home with limited equipment. Haven't played in a couple years because life is getting in the way but will probably be back in it sooner or later.
Today:
Deadlift
135x8x2
225x5
315x3
345x3
385x3x3
335x10
Front squat
135x5
185x5
225x3
285x3x3
OHP
110x5
140x5
170x2
190x1x3
Push press
165x5
195x3x3
Good mornings
165x10
245x5x2
Pull ups
15
[QUOTE=jamalfudge;1603788631]Front squat
135x5
185x5
225x3
285x3x3
OHP
110x5
140x5
170x2
190x1x3
Push press
165x5
195x3x3
Good mornings
165x10
245x5x2
Pull ups
15[/QUOTE] Love doing squats specially on my Sports Degree Course bro - but h8 it wen we have to wear our Course Kit and do it/um!!
Squat
110x10
135x10
225x5
275x3
315x3
365x3x3
OHP
110x5
140x5
160x2
180x1
190x1x5
Pull ups
20
Front squat
110x10
135x5
185x5
235x3
285x3x3
OHP
110x5
135x5
160x2
180x1
190x1x6 on the minute
Push press
165x3
185x3
205x3
Good mornings
165x10
205x10
245x10
Pull ups
15
Hill run
x3
Pull ups
30
Ring dips
3x3
Squat
110x10
135x10
225x5
295x3
335x3
385x3x3
335x10 new 10rm
OHP
110x5
140x5
170x2
190x1x10 on the minute
Pull ups
20
Hill run
x2
Pull ups
30
Ring dips
4x3
1x10 regular dips
Hip thrust
255x10
345x8x4
Inverted rows
3x8
Deadlift
135x10x2
225x5
315x3
345x3
375x3
405x1
405x3
Ab wheel
2x15
1x10 weighted
Front squat
110x10
135x5
185x5
225x3
255x3
295x3x3
OHP
110x5
135x5
155x3
175x1
185x1
195x1x4
Push press
155x3
175x3
195x3
215x3x2
Good mornings
135x10
185x5
225x5
255x8
Pull ups
15
Ring dips
3x5
Pull ups
35
25 minute double KB vid
Did some squats and presses yesterday but nothing worth logging. Then while running today and Friday my calf felt like it wasn't going to hold up. Been at my highest weight in quite some time so I'm sure that's a factor. When lockdown ends I'll surely clean up my diet.
Today
Pull ups
35
Ring dips
3x5
Hip thrust
255x10
345x10x4
Inverted rows
3x8
Regular dips
3x8
Front squat
110x10
135x5
185x5
225x3
275x3
315x1x3
OHP
110x5
135x5
155x3
165x1
175x1
185x1
195x1
205x1x2
Push press
165x3
185x3
205x3
225x1
Good morning
135x10
205x5
255x10
Pull ups
15
Ring dips
4x5
Pull ups
35
Banded BW squats
3x20
Calf raises
A bunch
This kb vid:
[youtube]tiC0zylTB0w[/youtube]
Also went on an hour long walk this morning.
Squat
135x10
225x10
275x5
315x3
365x3
315x10x2
OHP
110x5
135x5
155x3
165x1
175x1
185x1
195x1x5
Pull ups
15
Hill run
x2
Pull ups
30
Ring dips
3x5
Hip thrust
255x12
345x12x4
Inverted row
3x8
Deadlift
135x10x2
225x10
315x3
345x3
365x3
385x3x3
315x10
Front squat
110x10
135x5
185x5
225x3
275x1
295x1
325x1
OHP
110x5
135x5
155x3
175x1
185x1
195x1
Pull ups
20
Hill run
x2
Ring dips
4x5
Pull ups
30
Band BW squats
3x20
Ab wheel
2x12 weighted
Calf raises
A bunch
25 minute KB video
Last Friday on lockdown for me, going back to work everyday next week. Decided to get in a tough one today.
Squat
110x10
135x10
225x5
275x3
325x3x10 on the minute
OHP
110x5
135x5
155x3
165x1
175x1
185x1
195x1x5 on the minute
Pull ups
15
Back to normal routine for now. Gonna do a fast until Wednesday, last meal was yesterday (Sunday) night.
Hill run
x3
Wasn't too intense but steady, lost some slough from the fast already, felt like running was smoother.
Ring dips
3x6
1x12 regular
Pull ups
35
Hip thrust
275x10
365x8x4
Calf raise
A bunch
Deadlift
135x10x2
225x5x2
315x3
345x3
365x1
385x1x2
405x1x5
325x10
Due to fast multiple reps were tough, even warmup. But the backup set was surprisingly easy.
Ab wheel
1x15
2x10 weighted
So far the evenings have been toughest with fast. This morning woke up and not even caring about food. We'll see how I feel later. There's already a bunch of meat in the slow cooker so might have to eat or have a big lunch tomorrow.
Front squat
110x10
135x5
185x5
225x3
245x1
255x1
265x1
275x1
285x1
295x1x5
OHP
110x5
135x5
155x2
165x1
175x1
Pull ups
20
Extended fast last night, but definitely noticeably weaker today, gonna eat a hunk of meat leftover from last night's dinner today. Not terribly hungry but in my mind can't wait to eat. I'm down about 20 pounds from my max weight this weekend but I'm sure 15 pounds of that was bloat. The next 5 off my baseline will probably come back and fluctuate like the 'old' normal.
Hill run
x3
Ring dips
4x6
Pull ups
35
Squat
110x10
135x10
225x5
275x3
315x1
335x1
355x1
375x1
315x5
OHP
110x5
135x5
155x3
175x3x3
Pull ups
15
Ring dips
3x6
Pull ups
30
Hip thrust
275x10
365x10x4
No runs, calf a little iffy, might do a kettlebell video later
Squat
110x10
135x10
225x5
275x3
315x1
335x1
355x1
375x1
315x10
OHP
110x5
135x5
155x3
175x2
185x1
195x1x3
Pull ups
15
Pull ups
30
Ring dips
3x6
Hip thrust
245x12
335x12x3
Inverted rows
1x10
Deadlift
135x10x2
225x5
315x3
335x3
385x1
405x1x3
425x1
335x10
Ab wheel
2x8 weighted
Front squat
110x10
135x5
185x5
225x3
255x3
285x3
OHP
110x5
135x5
155x3
175x1
195x1x3
Good mornings
155x10
205x10x2
Pull ups
15
Yesterday:
Squat
110x10
135x10
225x5
275x8x3
OHP
110x5
135x5
155x3
135x5
Pull ups
15
Today:
Ring dips
3x6
Pull ups
30
Band BW squats
2x20
1x10
Inverted row
3x8