Squat
110x10
135x10
225x10
275x5
315x3
OHP
110x5
135x5
165x5x3
Pull ups
20
Double kb clean and press w/55s
2x8
Printable View
Squat
110x10
135x10
225x10
275x5
315x3
OHP
110x5
135x5
165x5x3
Pull ups
20
Double kb clean and press w/55s
2x8
Deadlift
135x10
225x5
315x5
365x5
405x5x3
375x8
335x10
1.5 mile run
About 15 minutes, didn't do the steep hills. Just wanted to get legs moving.
Pull ups
25
Hip thrust
225x12
345x12x3
Dips
1x10
3x5 weighted
Calf raises
A bunch
Single kb snatch w/55s
2x8 each side
Good mornings
135x12
185x10
225x5x10
Inverted row
2x14
10 minute kettlebell cardio vid
Squat
110x10
135x10
225x5
285x3x10 on the minute
OHP
110x5
135x5
170x3x2
170x2 wanted 8x3 but wasn't happening, sleep was kinda crap the last 2 nights
160x5
Pull ups
20
Regular hill run
<20 minutes
Pull ups
20
Hip thrust
225x10
345x10x3
Dips
1x10
1x8 weighted
Squat
110x10
135x10
225x5
275x5
325x5x3
OHP
110x5
160x5x3
Pull ups
15
Did a few sets of DL yesterday afternoon, but still might've been a little wiped from good mornings last week so didn't really get far.
Today:
20 minute hill run. Didn't feel so hot today either but still managed good time despite not feeling it.
Pull ups
25
Hip thrust
225x10
345x10x3
Dips
1x10
3x5 weighted
Still feeling blah yesterday so just did a kettlebell video.
Today changed it up:
Clean and press
110x10
135x5x2
145x5
155x3
165x1
175x1x2
185x1
Good mornings
135x12
185x10
135x12
Pull ups
17
Inverted row
2x12
20 minute hill run, allergies or something really keeping my nose runny and it sucks.
Pull ups
30
Hip thrust
225x12
315x12
315x20
Dips
1x10
1x5 weighted
1x12
Got a late start so did what I could:
Squat
110x10
135x10
225x8
275x8x2
225x12
OHP
110x8
135x8
145x5x3
Pull ups
15
20 minute hill run
Hammy started feeling a little tight so I might have to lay off intensity for a bit
Pull ups
30
Banded BW squat
1x20
2x24
Dips
1x8
3x5 weighted
Calf raises
A bunch
Did a few bodyweight exercises last few days. Hammy is still tight.
Yesterday:
Front squat
110x10
135x5
185x5
225x5 didn't aggravate it here but didn't want to push it
185x5x3
135x5
OHP
135x5x5
Push Press
155x3
175x3
195x1
215x1
225x1 new PR, haven't done PP in a while but probably had 235 in me
Pull ups
40
Today:
Pull ups
30
Dips
1x10
2x5 weighted
Inverted row
2x12
Farmer's carry w/2 55 kbs
4 minutes
Squat
110x10
135x10x2
OHP
110x5
135x5
155x5
175x5 if that's not a 5rm, it's a tie
Push press
155x5
175x3
205x1
225x1
245x0
Two plates went up so easy, thought I could make a big jump in sets, probably didn't brace properly
BTN OHP
95x8x3
Pull ups
15
Pull ups
30
Dips
4x10
Single leg step-ups
A bunch at different heights
Somehow got turned on to looking into how salt impacts muscle recovery, basically came to the conclusion that I lack salt in my diet. Too little will hinder muscle growth/recovery, increase sugar cravings, increase joint pain, etc. Kinda felt like I was falling apart even when deloading. So I took about a half a tablespoon of salt straight up yesterday evening and feel noticeably better this morning. So keep that in mind, especially if you go hard, and also sweat a lot.
Squat
110x10
135x10
225x5
255x3x5
OHP
110x5
135x5
165x5x2
165x3
Pull ups
20
Did one hill run today plus the bigger (mostly flat) loop in my neighborhood this morning, took about 25 minutes. Hammy was a little tight but I think I'm good to run. I think the hammy issues were from too many good mornings. Might try hip thrusts tomorrow lightly.
Pull ups
30
Dips
1x8
5x3 weighted
Inverted row
3x12
Hip thrust
225x10
275x10x3 with more full ROM and pause at the top
Single KB snatch w/55, each side
3x5
10 minute KB vid
Front squat
110x10
135x5x3
185x5x3
OHP
110x5
135x5
155x3
175x3
155x5
PUll ups
20
Warmed up with sliding hamstring curls, feel like that helped. For the unaware you lay on the floor, put something slippery under your feet and do a hamstring curl. Not exactly the same as a curl on a machine but good enough to wake up the hammies.
Normal hill run
Not 100% but did it in about 16 minutes. Way shorter than normal and I even walked a bit.
Pull ups
30
Dips
1x10
1x6 weighted
1x10
Sliding hamstring curls
3x10
Squat
110x10
135x10
225x5
275x3x2
275x5
OHP
110x5
135x5
155x3
175x3x2
175x4 wanted 5
Pull ups
15
20 minute hill run
Pull ups
30
Dips
1x10
3x5 weighted
Calf raises
A bunch
Banded bodyweight squats
2x20
Inverted row
3x10
Hip thrust
225x10
305x10x4
10 minute kettlebell vid
Front squat
55x10
110x10
135x5
185x5
225x5
245x3x3
OHP
110x5
140x5
160x3
180x2x4
Pull ups
20
Band pull throughs
4x20
20 minute hill run
Pull ups
30
Dips
3x10
Calf raises
A bunch
Sliding hamstring curls
3x15
Been warming up with a set of these, would recommend this or at least doing a set of something hamstring related if you tend to have stiff/weak hamstrings. Helps with squat warmups too.
Squat
55x10
110x10
135x10
225x5
275x5x3
245x10
OHP
110x5
135x5
160x3
180x2x5
Pull ups
20
Kettlebell thrusters w/55s
2x10
20 minute hill run
Pull ups
30
Dips
3x12
Inverted row
3x12
Hip thrust
225x10
315x10x4
Deficit deads
135x10x2
Hammy is still a little dull, only thing that really seems to bother it are deads and good morning type moves. Which is odd because I've laid off both of those for the last 3 weeks.
10 minute kettlebell vid
Front squat
55x10
110x10
135x5
185x5
225x5
255x3x3
OHP
110x5
135x5
165x2
185x2x3
Pull ups
20
25 minute run
Did the normal hills plus an extra, non-hilled leg.
Pull ups
30
Inverted row from a more horizontal angle
5x5
Dips
3x12
Squat
55x10
110x10
135x10
225x8
255x8
285x8
OHP
110x5
135x5
165x3
185x2x3
Good mornings
135x8x2
Pull ups
20
KB thrusters w/55s
2x8
1x10
Yesterday:
Deadlift
135x8
225x8
275x5
315x5
365x3x5
Today:
30 minute run, hills plus an extra leg. Got new shoes with a less squishy sole and that seemed to help keep my hams/calves fresh.
Pull ups
25
Dips
4x10
inverted row
4x8
Hip thrust
225x10
315x12x4
Good morning
135x8x3
10 minute kb video
Front squat
55x10
110x10
135x5
185x5
225x5
255x3x5
OHP
110x5
135x5
155x3
175x1
195x1x3
135x8 slow
Pull ups
20
30 minute run, same as Tuesday
Pull ups
30
Reverse pyramid dip and double KB squat w/55s
Sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Took about 15 minutes
Squat
55x10
110x10
135x10
225x8
275x3x9, 1x5 on the minute
OHP
110x5
135x5
155x3
175x1
195x1x5
145x8
Pull ups
15
Yesterday afternoon:
Deadlift
135x10x2
225x8x2
275x5x2 the second sets of the above were semi-sumo for hamstring warmup
315x5
365x3
405x1x3
365x3
Today:
35 minute run, slightly different route than last week, with one more smaller hill
Pull ups
30
Dips and double kb complex w/45s
reverse pyramid from 10 reps each to 1, did this in about 10 minutes
Calf raises
3x10
Inverted row
3x8
Good mornings
135x8
185x5x3
Hip thrusts
225x10
325x10x4
10 minute kettlebell video w/55s
Front squat
55x10
110x10
135x5
225x5
265x3x3
OHP
110x5
135x5
165x4x4
Pull ups
15
Happy 4th everyone. I'm off for 10 days. I'll probably get a lift in but just to work off my indulgences until I return.
Back at it today. I was pretty active on my time off, but still overdid it with food and drink. Decided to start a fast, last meal was Saturday at 1pm. Might end it tonight or tomorrow depending on how I feel. Haven't been super hungry but when I see/smell food I imagine really digging in.
Squat
55x10
110x10
135x10
225x5
275x3x3 wanted 10x3 on the minute but hammy was a little tight, guess I didn't rest it enough last week.
OHP
110x5
135x5
145x3x8
Pull ups
20 these felt great, think I lost a little weight in the last few days, it is crazy how much of a difference 5-10 pounds makes with pull ups
Overhead squat
45x5
65x5x2
75x5x3 did these on a whim since I ended my squat session early.
30 minute run, resuming from 2 weeks ago
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
Ended my break from food yesterday afternoon, 51 hour fast. I ballooned up to over 250, now hovering around 245. I thought I'd have gained a bunch of water weight back overnight because yesterday was the first day I "craved" water since Saturday, but much to my surprise, a lot of the bloat has gone. Ideally I'd lose another 20ish pounds but have to keep my discipline with food. Going to try intermittent fasting...skipping breakfast at least and having my first meal at lunch. We shall see.
Inverted row
4x8
Good morning
135x10x2
Hip thrust
225x10
315x10x4
10 minute kettlebell cardio vid
Feel like IF worked pretty well yesterday. Wasn't terribly hungry, ate around 2 just a little bit, felt satiated until around dinner time. Might've had more carbs than I wanted (some leftover bread and crackers w/chili) but didn't go anywhere near overboard. Was 250 at bedtime, 245 when I woke up before going to the bathroom, wtf?
Front squat
55x10
110x10
135x5
185x5
225x5
255x2x5
OHP
110x5
135x5
155x3
175x1
195x0
135x10
OHS
65x5x2
85x3x5
Pull ups
20
Double kb row w/55s
2x10
35 minute run
Pull ups
30
Dip + double kb squat complex w/55s
Reverse pyramid from 10 reps to 1
Might've done the 6 rep set twice
Either way, still been consistently dropping weight, feels like I'm in ketosis. I feel great but definitely my ability to push hard has taken a hit, feel like the "hard" endurance has gone down a bit. Real test will be this weekend, and if I can remain disciplined. I feel great though, even if I don't maintain my momentum from this week I'll definitely take it easy.
Squat
55x10
110x10
135x10
225x5
255x5x3
OHP
110x5
135x5
165x3x3
135x6
Endurance sucked ass today. But I think I knocked myself out of ketosis this weekend. Weird.
Pull ups
30
Yesterday afternoon:
Deadlift
135x10
225x8
275x5
315x5
365x2
365x5x3
315x10
Today:
25 minute run, got about 2/3 of the way in, at a higher pace, then felt a little calf tweak. Hopefully a few days' rest does it.
PUll ups
30
Dip/double kb complex w/45s
Reverse pyramid from 10 reps to 1
Did this in 12 minutes, was rough but still managed.
Inverted row
4x8
Good morning (with softish knees)
135x10
155x8x3
Hip thrust
225x12
295x10x4
10 minute kettlebell video
Front squat
55x10
110x10
135x5
185x5
225x3
265x3x3
OHP
110x5
135x5
155x2
165x1
175x1
185x1x3
Pull ups
20
Hang power cleans
135x5x5
Squat
55x10
110x10
135x5
225x5
275x5x3
OHP
110x5
135x5
165x3
185x1x5
135x10
Pull ups
25
Yesterday:
Deadlift
135x10
225x5
275x5
315x5
365x3
405x1x5
365x5
Today:
Pull ups
30
Dips
3x10
Walking double kb deadlifts w/55s
1x20 steps