Pull ups
20
Hip thrust
225x10
345x10x3
Dips
3x10
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Pull ups
20
Hip thrust
225x10
345x10x3
Dips
3x10
Squat
110x10
135x10
225x5
275x3
315x5x3
OHP
110x5
135x5
165x1
185x1x5
Pull ups
15
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
405x1
425x1
445x1
Today:
Pull ups
25
Hip thrust
225x10
345x10x4
Dips
1x8
2x5 weighted
Double kb snatch w/55s
3x5
Good morning
135x8
185x8
205x8x4
BB row
185x8x3
Inverted row
3x10
Front squat
110x10
135x5
185x5
225x3
245x3
265x3
285x1x2
OHP
110x8
135x5
170x3x3
155x5
110x8
Pull ups
15
Pullovers w/45 kb
4x10
Pull ups
25
Hip thrust
225x10
345x10x3
Dips
3x10
Squat
110x10
135x5
225x5
275x2
325x1x2
345x1
365x1
OHP
110x5
135x5
165x2
190x1x3
135x8
Pull ups
15
Pull ups
20
Hip thrust
225x12
355x10x3
Dips
1x10
5x3 weighted
Renegade row w/45s
1x5
1x8
each side
Single leg deadlift w/2 45 kbs
2x12 each side
Good morning
135x12
185x12
205x8x4
Inverted row
3x12
10 minute kb video
Front squat
110x10
135x5
185x5
225x5
255x3x2
255x5
OHP
110x5
135x5
175x3x3
Pull ups
15
Ab wheel
3x10
Pull ups
25
Hip thrust
225x12
355x12x3
Dips
3x10
10 minute kb video
Squat
110x10
135x10
225x5
285x3
325x5
OHP
110x5
135x5
165x2
195x1x3
Pull ups
15
Short hill run
15 minutes total
Pull up
25
Hip thrust
225x12
355x12x3
Dips
1x8
5x3 weighted
Calf raises
A bunch
Paused deadlift
135x10
225x5
275x5
315x5x5
Inverted row
3x12
Front squat
110x10
135x5
185x5
225x5
265x3x3
OHP
110x5
135x5
165x2
180x2x4
Pull ups
15
Good morning
135x10
185x5
225x5x3
Ab wheel
3x10
Hill run
About 25 minutes, did a couple medium length hills plus 3 sprints at the end.
Pull ups
20
Hip thrust
225x10
365x8x2
365x12
Dips
1x10
1x5 weighted
Squat
110x10
135x5
225x5
275x3
325x3x3
OHP
110x5
135x5
165x2
185x2x3
Pull ups
15
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
425x3x3
365x10
Today:
Hill runs
20 minutes
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
3x5 weighted
Double kb snatch w/55s
5x3
Good morning
135x10
185x10
225x5x5
BB row
185x8
185x12
Inverted row
3x10
Pullovers
45x12x3
Front squat
110x10
135x5
225x5
275x3x3
OHP
110x5
135x5
165x2
185x1
205x0
170x5
Pull ups
20
Bent over rows
155x8x3
Ab wheel
3x10
Hill run
20 minutes
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
3x10
Squat
110x10
135x5
225x5
275x3
335x3x3
OHP
110x8
135x5
165x3
180x3
180x2x3
Pull ups
20
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
1x5 weighted
Double kb snatch w/55s
3x5
Good mornings
135x10
185x10
225x8x4
Inverted row
3x10
Front squat
110x10
135x10
225x5
255x1
285x1x10
OHP
110x5
135x5
185x1x10
Pull ups
20
25 minute hill run
Pull ups
20
Hip thrust
225x12
315x12
365x10x2
315x15
Dips
3x10
Squat
110x10
135x5
225x5
275x3
315x1
345x3x3
OHP
110x5
135x5
165x3
190x1x5
Pull ups
15
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x1
455x1x3 ties my old PR, nice to get 3 singles
Today:
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x12x3
Calf raises
a bunch
Dips
1x10
2x5 weighted
2x4 weighted
Double kb cleans w/55s
3x5
Good mornings
135x10
185x5
235x5x5
Inverted row
3x12
Ab wheel
3x10
Front squat
110x10
135x10
225x5
245x1
255x1
265x1
275x1
285x1
305x1x3
OHP
110x6
135x5
165x2
195x1x3
105x5x3 BTN
Pull ups
20
Hill run
25 minutes, went an extra 1/4 mile or so because I planned on skipping hip thrusts
Pull ups
30
Dips
1x10
1x6 weightex
1x12
Calf raises
A bunch
Squat
110x10
135x10
225x5
275x2
315x1
355x1x5
315x2
Kinda felt a little off today, wanted 3x3 but that wasn't happening
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
2x10
2x5 weighted
Double kb cleans w/55s
3x8
Good mornings
135x8
185x8
245x5x5
185x10
Inverted rows
3x10
Ab wheel
3x10
Been feeling kinda meh all week. Changed it up again today:
Clean and push press
135x5
165x5x5
Pull ups
3x10 on the 2nd minute
20 minute hill run
Pull ups
25
Hip thrust
225x12
335x12x3
Dips
3x12
Squat
110x10
135x10
225x5
275x3
315x2
355x3
315x3
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x1
435x2 wanted 3 but didn't feel the third
365x10
Today:
20 minute hill run
Pull ups
25
Hip thrust
225x12
345x10x3
Dips
1x10
3x5 weighted
it is really good program for provide by you.
[QUOTE=Fractoggen;1578239411]it is really good program for provide by you.[/QUOTE]
Thanks m8.
Double kb cleans w/55s
3x5
Good morning
135x10
185x10
225x5
255x5x3
Calf raise
135x10x3
Paused deads
135x10
225x5
295x5
Inverted row
2x12
Front squat
110x10
135x10
225x5
255x3x3
OHP
110x8
135x5
165x3
190x2
145x8
Pull ups
20
Ab wheel
2x12
Hill runs
25 minutes
Pull ups
20
Dips
1x10
1x7 weighted
1x12
Calf raises
A bunch
Squats
110x10
135x10
225x5
275x3
315x2
365x1
365x3
OHP
110x5
135x5
165x3
195x1x4 wanted a 5th single, but shortened the rest time on the last set, bad move
Pull ups
15
20 minute hill run
Basically covered the same distance as Friday but quicker. Odd because my weight has been up. Maybe I should try to legit cut some weight.
Pull ups
20
Hip thrust
255x12
345x12x3
Dips
1x10
3x5 weigthed
Calf raises
A bunch
Double kb cleans w/55s
3x8
Good mornings
135x10
185x5
225x5
265x5x5
225x12
Stiff leg DL
135x5
225x5
315x5x2
Inverted row
2x12
Front squat
110x10
135x10
225x5
265x3x3
255x10 back squat
OHP
110x8
135x5
165x3
195x1
165x5
Pull ups
20
Attempted hill run, calf was a little tight. Might just have been my calf sleeve pulled too tight. Didn't want to chance it. Go figure since I've been making all kinds of hill gainz.
Pull ups
20
Hip thrust
265x10
355x10x3
Dips
1x10
1x8 weighted
1x15 new PR
Calf raises
A bunch
These seemed to be fine
Squat
110x10
135x10
225x5
275x5
315x3
365x1
365x3x2
275x10
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
Monday:
Deadlift
135x10
225x5
315x5
365x3
425x1
475x0 maybe this was an overzealous attempt
385x6
315x10
Wasn't feeling it yesterday morning, did a KB vid instead. Calf is meh. Sucks because I'm gaining weight, but clothes still feel the same. Not sure what's going on there but think it's why my calf is iffy.
Today:
Pull ups
30 in 5 minutes, no all of them were perfect
Good mornings
135x10
185x5
225x5
275x5x5
225x12
Inverted row
2x13
10 minute kettlebell vid (for cardio)
Squat
110x10
135x10
225x5
275x3x10 on the minute, probably had 285 in me
255x10
OHP
110x5
135x5
155x3x8 on the minute except for the last 2 sets
Pull ups
10x3 on the minute
Ab wheel
2x12