Double KB snatch with 55s
3x5
Power clean
135x5
155x5x3
Fat man pull ups
2x10
Double KB rows with 55s and 45s superset
2x8
Started my paused deadlift sets but was a little too burnt out from Monday to keep going with them.
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Double KB snatch with 55s
3x5
Power clean
135x5
155x5x3
Fat man pull ups
2x10
Double KB rows with 55s and 45s superset
2x8
Started my paused deadlift sets but was a little too burnt out from Monday to keep going with them.
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
275x5
OHP
135x5
155x5
180x1
Thrusters
135x5
135x10
Pull ups
20
Squat
55x10
110x10
135x10
225x5
255x3
285x2
315x1
335x1
335x5
OHP
135x5
170x3x3
Pull ups
15
Deadlift
135x10
225x6
315x5
365x3
405x1
425x1
445x0
405x8
Ab wheel
2x12
Pull ups
30
Bulgarian split squat both sides
1x5
2x5+ 50#
1x10 + 50#
1x5 + 110
Doing these for a while instead of the glute bridges
Band squat
1x20
1x10 with increased resistance
Dips
1x10
1x5 + 45#
2x3 + 45#
Double kb squats on the minute w/55s
3x10
Double kb snatch w/55s
3x5
Stiff leg deads
135x10
225x10
315x8x3
Fat man pull ups
3x8
Double kb row superset with 55s and 45s
3x5
Squat
55x10
110x10
135x10
225x5
275x3
315x1
335x1
355x1
375x1
335x5
OHP
135x5
155x3
175x2x2
155x5
Pull ups
15
Pull ups
30
Bulgarian split squat each side
1x10
2x5 + 110#
1x8 + 110#
1x12 + 35#
Dips
2x10
2x3 weighted
Banded bw squats
1x20
Had a week off because of vacation. Did some kettle bell work but nothing worth logging. Feeling it today.
Squat
55x10
110x10
135 x 10
225x10
275x8 x 3
225x 10
O h p
135x6
145x5x3
Pull ups
15
Yesterday
Deadlift
135x8x2
225x5x2
315x5
365x5
405x3
425x1
405x3
315x10
275x12
225x10
Just trying to burn a few more cals here
Today
Pull ups
30
Band glute bridge
2x30
Band squat
2x20
Dips
1x10
3x3 weighted
Kettlebell rusher with 45
8n rounds in 8 minutes, played with the reps and weight on the lunges and don't feel it was as effective
Double kb snatch with 55s
3x5
Paused deadlift
135x8x2
225x5x2
275x5
315x5
335x5
Fat man pull up
3x8
Squat
110x10
135x5
225x5
275x5
295x3
315x3
335x5x2
OHP
135x5
155x5
175x3
175x2
Pull ups
15 weighted
Band glute bridge
1x40
1x30
Pull ups
30
Dips
2x10
1x5 weighted
Bulgarian split squat both sides
1x10
1x10 weighted
Skater squat both sides weighted
1x8
1x10
Double kb row superset with 55s and 45s
2x8
Band BW squat
1x10
1x20
Single leg deadlift with 55 kbs (hammy warmup)
1x5
1x10 each side
Squat
110x10
135x10
225x5
275x5
315x5
345x5 might be a 5rm
315x10
OHP
135x5
165x5
180x1x5
Pull ups
20 weighted
Deadlift
135x5x2
225x8
315x5
365x3
405x3x3
365x10
Pull ups
30
Band glute bridge
3x30 The extra set was draining
Dips
1x10
3x5 +45#
Squat
110x10
135x5 front and back
225x5 front and back
275x3
315x3
335x1
355x1x3
OHP
135x5
155x5x2
155x3 couldn't get the third set of 5
BTN OHP Push Press
135x5x2
Pull ups
15
Double KB row with 55s
2x10
Pull ups
30
Single leg bulgarian split squat each side
1x10
90x8x3
Band BW squat
3x16
Dips
3x10
Double kb snatch w/55s
3x5
Yesterday
Squat
110x10
135x10
225x10
275x5
315x1
345x3x3
OHP
135x5
165x3x3
Deadlift
135x10
225x5
315x5
365x3
405x1
425x1x3
405x5
315x10
Today
Pull ups
20
Hip Thrust
135x10
205x10x3 messed around with some different angles here because I know I'm going to run out of steam with the bands.
Dips
2x10
2x5 weighted
BW band squats
2x16
Squat
110x10
135x10
225x10
275x3
315x3
335x3
355x5 new 5rm
OHP
135x5
155x3
175x3
185x1
BTN OHP Push Press
135x5
145x5
Pull ups
20
Double KB rows w/55s
2x10
Pull ups
20
Hip thrust
135x10
225x10
275x10
275x12
Dips
1x10
2x5 weighted
Band BW squats
2x15
Squat
110x10
135x10
225x10
275x5
315x3
345x1
365x1
385x1 can't remember if this was a pr or matched last pr
405x1 new PR
OHP
135x5
165x3
185x1
155x5
Pull ups
15
BTN push press
135x5
155x5x3
Deadlift
135x10x2 second set sumo to warm up hammies
225x5x2 same thing
315x5x2 same thing
365x3
405x1
425x1
445x1
405x1
365x10
Ab wheel
2x10
Pull ups
25
Hip thrust
225x10
345x10x3 holy cow the third set was draining
Dips
1x10
2x5 weighted
Double kb snatch w/55s
3x5
Paused deadlift
135x8
225x5
315x3
335x3
Fat man pull up
3x6
Double kb rows w/55s and 45s
3x8
Squat
110x10
135x10
225x10
275x3
325x1
345x1
365x5 new 5rm
OHP
135x5
165x2
185x1x3
195x1
BB calf raise
195x10x2
Pull ups
20
So I have definitely felt stronger the last month or so, particularly the last 2 weeks. Been stagnant for so long. I've really been focusing on form (particularly neutral spine). Also think hip strengthening exercises have played an integral role. If you've spent a buttload of time mobility wodding your hips and haven't had any success, try getting your hips stronger. I feel like the hip thrusts plus the banded bodyweight squats have helped the most. Last 2 weeks I've also restructured my warmup. Instead of several sets of goblet squats, I've been doing single leg double kb deadlifts. I haven't logged that but feel like getting my hamstrings warmed up first has helped also.
Pull ups
25
Hip thrust
225x8
315x8
365x10x3
Dips
2x10
1x5 weighted
Double kb snatch w/55s
3x3
Didn't get out this morning. Tried to rush through this afternoon.
Squat
110x10
135x10
225x5
275x5
315x1
345x1
OHP
135x5
155x5
Deadlift
225x5
315x5
365x3
405x1
315x10x3
Pull ups
20
Hip thrust
225x10
315x8
375x10x2
375x7 form kinda broke down
Dips
1x10
3x3 weighted on the minute
Band BW squat
2x10
Double kb snatch with 55s
2x5
Deficit deadlift
135x10
225x10
275x10
315x10x2 concentrated on keeping core tight
Fat man pull up
3x5
Double kb row with 55s
3x10