Pull ups
30
Hip thrust
235x12
325x12x3
Dips
3x8
Printable View
Pull ups
30
Hip thrust
235x12
325x12x3
Dips
3x8
Deficit deadlift
135x10
225x5x2
275x5x3
Nordic ham curl
1x15
OHP
135x3
135x5
165x3x3
Pull ups
15
Pull ups
30
Inverted row
3x8
Dips
4x8
Did some random kettlebell holds/loaded carries for a few minutes.
Squat
45x10
135x10
225x5
295x5x3
OHP
135x5
155x3
175x3x3
Pull ups
15
Pull ups
30
Hip thrust
245x10
335x10x4
Dips
2x12
Squats
45x10
95x10
135x10
225x5
295x3x10 on the minute
OHP
135x3
135x5
155x3x8 on the minute
Pull ups 10
Pull ups
30
Dips
2x12
Just did a half hour walk then before.
Deadlift
135x10
225x5
275x5
315x3
345x3x3
OHP
135x3
135x5
165x3
175x2
185x2
185x1 missed the 2nd
Pull ups
15
Nordic ham curl
15
Squat
45x10
95x10
135x10
225x5
295x5x3
OHP
135x3x2
165x3x3
Pull ups
20
Had a couple house projects and vacation last 2 weeks that kept me from training. Got back to it yesterday.
Yesterday
Squat
45x10
95x10
135x10
225x3
295x3x10 on the minute
Was hot and humid, these were draining.
OHP
135x3x2
155x3x3
Pull ups
15
Today:
Pull ups
30
Dips
3x8
Hill run
x1
Deadlift
135x10x2
225x5
275x3
275x5x2 just taking it easy here
Nordic ham curl
1x12
OHP
135x3
135x5
165x3x2
165x5
Pull ups
15
Hill run
x1 plus an extra 20-30 minute walk/run
Pull ups
30
Inverted row
2x8
Dips
3x10
Squat
45x10
95x10
135x10
225x5
275x3
315x5
275x10
OHP
135x3
135x5
155x3
175x3x3
Pull ups
15
Hill run
x1
Been concentrating on keeping a tense/flexed foot and even a slightly flext quad, seems to have helped with keeping calf in tact so far.
Pull ups
30
Inverted row
2x8
Dips
2x12
Banded BW squats
3x15
Deadlift
135x10x2
225x5
315x3x3
275x10
OHP
135x3
135x5
165x3
185x1x3
Pull ups
15
Hill run
x1 plus another mile-ish run after
Pull ups
30
Inverted row
2x10
Dips
3x10
Squat
45x10
135x10
225x3
275x3
315x3x10 on the minute
Did these yesterday afternoon, was too hot and burnt out to do anything else
Pull ups
25
Dips
3x8
Yesterday:
Deficit deadlift
135x10
225x5x2
275x5
315x5
315x10 without deficit
OHP
135x3x3
165x3
185x1x5 on the minute
PUll ups
10
Today:
Pull ups
30
Inverted row
3x8
Dips
3x10
30 minute HIit vid
Squat
95x10
135x10
225x5
275x3
315x3
355x3
315x5
OHP
135x3
135x5
155x3
175x2x2
175x3
Pull ups
10
Pull ups
30
Dips
4x10
Inverted row
3x8
Ab wheel
3x10
Deadlift
135x10
225x5
275x3
315x3
345x3x2
OHP
135x3
135x5
165x3
185x1x3
Pull ups
5
Squat
95x10
135x10
225x3
275x3
315x3x10 on the minute
OHP
135x3
135x5
155x3
175x3x2
175x1
Pull ups
15
Pull ups
30
Inverted row
3x8
Paused dips
5x5
Friday:
Deadlift
135x10
225x5
275x5
315x3
345x3
365x3
315x10
OHP
135x3
135x5
155x3
175x3
Pull ups
10
Today:
Squat
95x10
135x10
225x5
275x3
325x3x5 on the minute
275x5
OHP
135x3
135x5
155x3
175x3x3
Pull ups
15
Ab wheel
2x10
Double kettlebell swings with 45s
4x25
Last week:
Tues:
Pull ups
30
Dips
3x8
Inverted row
3x8
Thursday:
Deadlift
135x10
225x5
275x5
315x3
345x3
365x1
385x1x3
315x5
OHP
135x5
165x3
185x2
Pull ups
15
Today:
Squat
95x10
135x5
225x3
275x3x3 not quite paused but slower pace
OHP
135x5
165x3
175x3
185x2x3
Pull ups
20
with some KB work scattered in between
Pull ups
30
Inverted row
3x8
Dips
4x8
30 minute walk
Yesterday:
Deadlift
135x10
225x5
275x5
315x3
365x1
365x3
365x5
OHP
135x5
155x3
175x3
185x2
Pull ups
20
Today:
Pull ups
30
Inverted row
2x10
Dips
2x12
Squat
95x10
135x10
225x8
275x8x3
OHP
135x5
155x3
175x3
195x1x5
Pull ups
20
Pull ups
35
Inverted row
2x12
Dips
3x10
Deadlift
135x8
225x8
275x5
315x3x3
OHP
135x5
165x3
185x3
Pull ups
20
Squat
90x10
135x10
225x5
285x5x3
OHP
135x5
165x3x2
165x5
Pull ups
20
Squat
95x10
135x10
225x3
275x3x10 on the minute
OHP
135x5
135x3
155x3
175x2x3
Pull ups
15
Pull ups
30
Inverted row
3x8
Dips
3x8
Then did a HIIT vid
Deadlift
135x10
225x8
275x8x3
OHP
135x5
155x5
175x3x3
Pull ups
20
Squat
95x10
135x10
225x5
285x3x10 on the minute
OHP
135x5
165x3
185x2x2
185x1
Pull ups
21
Pull ups
30
Dips
3x10
Inverted Row
1x12
Squat
110x10
135x10
225x5
295x3x10 on the minute
OHP
135x5
155x3
175x3x3
Pull ups
15
Tweaked my back a little last week I think doing the squats and was more noticeable after doing Kb work. Took it a little easier today.
Double kb squat w/55s
5x10 with one minute rest between sets
OHP
135x3
135x5
155x5x3
Pull ups
15
Pull ups
30
Inverted row
3x8
Dips
5x5
Hip thrust no weight
1x50
Deadlift
135x10
225x8
275x5x5
OHP
135x5
155x5
175x3x3
Pul ups
25
Dips
3x5
Hip thrust bodyweight with bands
3x30
Squats
95x10
135x10
225x5
275x3
315x1
335x1
355x1x5
315x5
275x10
OHP
135x5
165x3
185x1x5
Pull ups
25
Dips
1x10
Deadlift
135x10
225x5
275x3
315x3x3
OHP
135x5
155x5
175x3x2
Pull ups
15
Squat
95x10
135x10
225x8
275x3x10 on the minute
OHP
135x3
135x5
165x3
185x1x10 on the minute
Pull ups
20
Deadlift
135x10
225x5
275x3
315x3
335x3
355x3
315x10
OHP
135x5
155x3
175x3
175x4
Pull ups
15
Dips
2x10
Did some KB and HIIT vids the last couple days due to time constraints. Did a couple hill runs at 60-80% with no jogging in between. Think that might be the key to keeping my calf healthy while trying to run on hard surfaces.
Squat
95x10
135x10
225x5
285x3x10 on the minute
OHP
135x
165x3
185x1x8 on the minute
Pull ups
15
Ab wheel
1x12 with slow holds at the top of the lift
Pull ups
30
Inverted row
3x8
Dips
4x8
Pull ups
30
Inverted row
3x8
Dips
4x8
2 ten minute KB vids after
Squat
95x10
135x10
225x5
295x3x10 on the minute
OHP
135x5
135x3
165x3
185x1x5 on the minute
Pull ups
20
Deadlift
135x10
225x5
275x5
315x5x3
OHP
135x3x2
155x3
175x3x3
Pull ups
15
Squat
95x10
135x10
225x5
275x3
315x3
315x5
OHP
135x5
135x3
165x3
175x3
185x3
Pull ups
15