Did a 15-20 minute jog w/a weighted backpack including 1 hill. Wasn't as taxing as I thought, but didn't want to push it so much that it impacts my knees.
Pull ups
30
Hip thrust
225x12
295x12x2
295x15
Inverted row
2x8
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Did a 15-20 minute jog w/a weighted backpack including 1 hill. Wasn't as taxing as I thought, but didn't want to push it so much that it impacts my knees.
Pull ups
30
Hip thrust
225x12
295x12x2
295x15
Inverted row
2x8
Squat
110x10
135x10
225x5
295x3x3
OHP
110x5
135x5
170x3
190x1x3
170x4
Pull ups
15
Hill run
x2 struggled with these, think I need to lose 10 pounds or so. Ideally 20 but that probably ain't gonna happen.
Pull ups
30
Hip thrust
225x12
295x12x4
Dips
3x8
Weather last week sucked. Mostly did kb and hiit videos.
Today:
Squat
110x10
225x5
315x3x3
OHP
110x5
135x5
155x3
175x2x3
Pull ups
10
Hill run
x1 just trying to be efficient with these and go hard up one hill instead of half assing it up 2, plus a little sprint at the end.
Pull ups
30
Hip thrust
225x12
315x12x4
Dips
3x8
Deadlift
135x10
225x3
275x3
315x3
335x3
355x3
365x1x3
315x10
Inverted row
3x6
Ab wheel
1x15
Front Squat
110x10
135x5
185x5
225x3
265x3x3
OHP
110x8
135x5
165x3
185x1x5
Pull ups
15
Pull ups
30
Hip thrust
225x15
315x20x3
These were brutal
Dips
2x10
Hill run
x1
Pull ups
30
Hip thrust
225x12
315x20x3
Dips
3x8
Deadlift
135x10x3
225x5
275x3
315x1x2
275x12
Raked leaves for 2 hours then did a kettlebell video, ended up being too wiped for deads today, didn't want to push it.
Inverted row
2x10
Ab wheel
2x12
Front squat
110x10
135x5
185x5
245x3
275x3x3
OHP
110x8
135x5
165x3
185x1x5
Pull ups
20
Pull ups
35
Hip thrust
235x12
325x10x3
325x15
Dips
3x10
Squat
110x10
135x10
225x5
275x3
315x1
335x1
355x1
375x1
315x10
OHP
110x8
135x5
165x3
185x1x5
Pull ups
15
Hill run
x2
Pull ups
35
Hip thrust
235x12
325x12x4
Dips
3x10
Deadlift
135x10x2
225x5
315x3
345x3
365x3
385x3x3
325x10
This vid again:
[youtube]qWy_aOlB45Y[/youtube]
Front squat
110x10
135x5
185x5
245x3
285x2
305x1
285x3
OHP
110x10
135x5
155x3
165x1
175x1
185x1
195x1
175x3
Pull ups
20
Didnt know you played rugby, are you still playing? I've played my whole life but never trained in the gym for it. Been 'wasting' my time with bodybuilding for years and then powerlifting for years, neither of which are great for rugby
Just starting changing it up now and took a good look at your log for idea's
[QUOTE=JamesA1990;1623138011]Didnt know you played rugby, are you still playing? I've played my whole life but never trained in the gym for it. Been 'wasting' my time with bodybuilding for years and then powerlifting for years, neither of which are great for rugby
Just starting changing it up now and took a good look at your log for idea's[/QUOTE]
Yo. Haven't played in a couple years, but been staying with lifting just to keep in shape. But whenever things go back to normal here in the states I might fill in when needed.
But I haven't really followed a program in years. Mainly go by feel and try new things when I feel like it or have a strain that keeps me from normal schedule.
What position do you play?
[QUOTE=jamalfudge;1623141561]Yo. Haven't played in a couple years, but been staying with lifting just to keep in shape. But whenever things go back to normal here in the states I might fill in when needed.
But I haven't really followed a program in years. Mainly go by feel and try new things when I feel like it or have a strain that keeps me from normal schedule.
What position do you play?[/QUOTE]
I play #13, im an ex sprinter so still have moderate pace
Started doing power cleans and push press for the first time ever, over 10 years in the gym. Really fun, along with other strongman type stuff
Really like the idea of not following a rigid plan. I think doing exactly what the excel sheet told me to do is what sucked the life out of me in powerlifting
[QUOTE=JamesA1990;1623146021]I play #13, im an ex sprinter so still have moderate pace
Started doing power cleans and push press for the first time ever, over 10 years in the gym. Really fun, along with other strongman type stuff
Really like the idea of not following a rigid plan. I think doing exactly what the excel sheet told me to do is what sucked the life out of me in powerlifting[/QUOTE]
Nice. I prop mainly, though occasionally lock if needed. If anything I do my own version of an old school Hepburn style program, trying to improve on number of reps before bumping weight up but doesn't always work out that way.
Was under the weather (no covid) the last couple days, nothing worth logging.
Today:
Deads
135x10x2
225x5
315x3
335x1
355x1
375x1
395x1
415x1x3
335x10
Then did a random HIIT vid.
Pull ups
30
Hip thrust
235x12
325x12x4
Paused dips
3x5
Yesterday
Squat
110x10
135x10
225x5
275x3x3
225x3
Wasn't quite paused, but did slow reps
OHP
110x10
135x5
155x3
175x2x2
175x1
Pull ups
18
Today
Hill run
x1
Pull ups
30
Hip thrust
245x1
335x10x5
Dips
3x5
Deadlift
135x10x2
225x8
315x3
335x3
355x3
375x1
Felt like I was done there with these
Ab wheel
1x20
Then just did a kettlebell cardio vid
Squat
110x10
135x5
185x5
225x5
275x3
295x1
315x1
335x1
Knee didn't hurt but felt a bit crunchy. Didn't want to risk anything after that.
OHP
110x8
135x5
155x3
175x3
Pull ups
21
Hill run
x2 plus extended jog
Pull ups
30
Double kb swings w/55s, band resisted (one end attached to pole, other end around waist)
5x20
These were rough. Haven't done 100 swings in quite some time, let alone banded.
Hill run
x2
Pull ups
25
Hip thrust
245x12
335x12x2
335x15
Taking a break from dips for now, shoulder is a little wonky.
Deadlift
135x10x2
225x8
315x3
335x1x2
355x1x3
Good morning
135x10x2
Squat
110x10
135x10
225x8
275x10x3
OHP
110x8
135x8x3
Pull ups
15
Did some front raises to see if that helps strengthen around shoulder area.
Squat
90x10
135x10
225x8
275x3
295x3x10 on the minute
OHP
110x6
135x5
145x3x10 on the minute
Pull ups
21
Hill run
x2
Hip thrust
245x15
335x15x2
335x20
Pull ups
20
Deadlift
135x10x2
225x5
275x3
315x3x2
345x3
Kinda felt a soft strain in right lower back. Wasn't a pop. Which sucks because tomorrow/tonight going to have to shovel snow. Feels like the same area as a page or two back. Now definitely going to rethink strategy. Probably going to give the heavy lifting a rest for the remainder of the year and start fresh after deloading. Probably with less of an emphasis on heavy BB work.
Squat
55x10
110x10
135x10
225x5
275x3x5
OHP
110x8
135x5x2
155x3x5
Pull ups
15
Squat
55x10
110x10
135x10
225x5
275x3
295x5x3
OHP
110x10
135x5
155x3
175x1x5
Pull ups
15
Hip thrust
225x12
315x12x4
Pull ups
30
Dips
3x5
Semi Sumo Deadlift
135x15
225x8
275x5x3
Just did these to get some posterior chain work in. I like the semi-sumo action but if I remember correctly my knee doesn't.
Inverted row
3x8
Ab wheel
3x12 weighted
35 minute KB vid:
[youtube]olHsny-iSA8[/youtube]
Yesterday:
Squat
55x10
110x10
135x10
225x3
275x3
295x1
315x2x5
OHP
110x10
135x5
155x3
165x3
175x3
Today:
Pull ups
35
Hip thrust
225x15
315x15x4
Dips
3x5
Inverted row
2x12
Yesterday:
Squat
55x10
110x10
135x10
225x5
275x3
305x3x3
OHP
110x10
135x5
165x3
175x1
185x1x3
Pull ups
20
Today:
Hill run
x2
These were rough, been about a month since I was able to work them in.
Pull ups
30
Hip thrust
235x10
325x10x3
325x12
Inverted row
3x10
Dips
5x5
Semi Sumo Deads
135x10
225x5
275x3
295x3x3
Ab wheel
2x12
Then KB video
Squat
55x10
110x10
135x10
225x3
275x3
315x3x3
315x10
OHP
110x12
135x3x2
165x3
175x1
185x1x5
Pull ups
15
Hill run
x1
Pull ups
30
Hip thrust
235x10
325x12x4
Inverted row
1x15
Dips
2x8
Squat
55x10
110x10
135x10
225x5
275x3
295x3
315x3x10 on the minute
OHP
110x12
135x3x2
170x3
190x1x3
Pull ups
15
Pull ups
30
Hip thrust
235x10
325x10x4
325x12
Inverted row
3x10
Dips
3x8
Deficit Deadlift
135x10
225x5x2
275x3x4
Ab wheel
1x15
Followed up by 40 min kb video
Squat
55x10
110x10
135x10
225x3
275x3x3
All paused
OHP
110x8
135x3
135x5
160x3
170x1
180x1
190x1
160x3
Pull ups
15
Paused Squat
110x10
135x10
225x3
285x3x2
285x5
OHP
110x10
135x5
155x3
165x3
175x1
175x3
Pull ups
15
Pull ups
30
Hip thrust
245x10
335x10x5
Inverted row
4x8
Dips
4x8
Paused deadlift
135x10
225x5
275x3
315x3x3
275x10 regular
Ab wheel
2x15
40 minute KB vid...
Squat
55x10
110x10
135x10
225x5
275x3
295x3
325x3x3
OHP
110x10
135x3
145x3
165x2
175x1
185x1x3
Pull ups
15
Pull ups
30
Hip thrust
245x12
335x12x3
Dips
1x12