Hill run
x2
Pull ups
30
Hip thrust
285x12
375x12
started the second set and felt a little twinge in hammy, stopped there
Dips
3x10
Printable View
Hill run
x2
Pull ups
30
Hip thrust
285x12
375x12
started the second set and felt a little twinge in hammy, stopped there
Dips
3x10
Band hamstring curls
3x20
OHP
110x5
135x5
155x3
165x1
175x1
185x1x8
Pull ups
15
Inverted row
3x6
Ring dips
3x3
Ordered some rings to do dips on because in the long run it would be much more convenient as far as setup goes. These are very different than dips on a dip station/bars. Not sure if I'll do these twice a week tbh.
Pull ups
35
Band bw squats
3x15
Skater squat
2x10 each side
Band pull aparts
2x25
Ab wheel
2x15
Did some running 2 days ago and deadlifts yesterday, but nothing to log about.
Today:
Squat
110x10
135x10
225x5
275x3x3
OHP
110x5
135x5
155x3
175x1
185x1x5
Pull ups
15
Hill run
x1 plus extended run
Pull ups
35
Ring dips
3x2
Harder than last week, I did a couple sets at the end with my feet barely touching to get used to the sensation.
Regular dips
1x10
Band pull aparts
1x20
1x30
Squat
55x10
110x10
135x10
225x5
275x3
315x1
345x1x10 on the minute
OHP
110x5
135x5
155x3
175x1
185x1x6 on the minute
Pull ups
20
Hill run
x2 plus extended run
Pull ups
30
Ring dips
3x3
Regular dips
2x10
Hip thrust
225x10
315x10x4
Deadlift
135x8x3
225x5
275x3
315x3x2
335x1
345x1
355x1
365x1x3
315x10
Good morning
135x10
165x10x3
Ab wheel
1x20
Yesterday:
Squat
110x10
135x10
225x5
275x3
315x1
335x1
345x1
355x1
365x1x3
315x6
OHP
110x5
135x5
155x3
175x1
185x1x5
Pull ups
20
Today:
Pull ups
30
Ring dips
5x3
20 minute KB video
Squats
110x10
135x10
225x5
275x3
325x3x5
275x10
OHP
110x5
135x5
160x3
180x1
190x1x4
Pull ups
25
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