Pull ups
20
Hip thrust
225x10
315x12
405x12x3
Dips
1x10
3x3 weighted
Printable View
Pull ups
20
Hip thrust
225x10
315x12
405x12x3
Dips
1x10
3x3 weighted
Front Squat
110x10
135x5
185x5
225x5
275x1
305x1x10 these were kind of rough might change it up next week
OHP
135x3
135x5
165x1
185x1x2
145x5
BB calf raise
145x12
164x12x3
Pull ups
20
Pull ups
15
Hip thrust
315x15
315x20x2
Think the heavy ones are contributing to my calf issues. I feel a cramping sensation if I go too heavy with these. So I dialed it back a bit and went high rep.
Dips
1x10
1x6 weighted
1x12
Various KB snatches w/55s
BB bent over rows
225x5x3
Squat
110x10
135x10
225x10
275x3
OHP
135x5
165x3
185x1x5
Overhead Squat
45x5
65x5
75x5x3
Pull ups
15
Pull ups
30
Dips
1x10
2x5 weighted
Bulgarian split squat
5x8 per side
Walking single leg deadlift w/55s
3x a bunch
Banded bodyweight squats
2x20
Not much to report today. Went on a run, tried not to run purely on forefoot, also alternated on grass when I could. Also did a couple hill runs, total distance, including a bit of walking was around 2 miles.
Ab wheel
3x12 weighted
Front squat
110x10
135x5
185x5
225x5
275x3
295x3x2
OHP
110x5
135x5
165x1
185x1x3
Pull ups
20
Paused deficit Deadlift
135x10
225x5
275x5
315x3
335x3
355x3
365x3
315x10 regular
Bb rows
225x5x3
Inverted rows
3x5
Went for a run, did a bit on grass and also did some sprints at a nearby park, total was around 30 minutes walking/jogging/sprinting.
Pull ups
20
Dips
1x12
1x5 weighted
1x10
Walking single leg deadlifts
2x6 each side w/55lb kbs
Squat
110x10
135x10
225x10
275x5
315x3
345x1
OHP
135x5
165x2
190x1x2
155x3
Pull ups
20
Did another morning run, ended up doing sprints again. Even taped my calves felt like they *might* explode. Didn't get to that point but I recognize the feeling now. I guess I'll be doing sprints for cardio from now on.
Pull ups
20
Hip thrust
225x20x2
275x20x2
Dips
1x8
2x5 weighted
Walking double kb single leg deadlifts
2x10 each side w/55s
Ab wheel
2x15
Double kb snatch
2x5 w/55s
Deficit deadlift
135x10
225x5
275x5
315x5
335x3
355x3
385x2
Maybe doing ab wheel first was a bad idea, felt some low back fatigue after this
BB row
225x5x1
235x5
Inverted row
2x8
Double kb row w/55s
2x10
Front squat
110x10
135x5
185x5
225x5
255x3x2
275x1
OHP
135x5
165x3
185x1x4, wanted 5 singles but that wasn't happening
OHS
45x5
75x5x2
75x10 these were pretty tough
Pull ups
15
Did an hour long walk w/a sprint session in the middle, same as last week but less jogging.
Pull ups
30
Dips
2x12
1x6 weighted
Walking single leg deadlifts w/55 kbs
1x100 feet
Squat
110x10
135x10
225x10
275x3
315x1
345x1
345x5
OHP
135x5
145x3x6
105x10
95x10
Pull ups
15
Deadlift
135x10
225x5
315x5
365x1
405x1
BB rows
225x5
245x5x2
Pull ups
20
Dips
1x10
3x5 weighted
Walking single leg deadlifts w/55 kbs
2x10 each side
Banded bw squats
3x20
Double kb snatch w/55s
5x3
BB rows
185x8
245x5x2
225x6
Hip thrust
225x16
315x15x3
Front squat
110x10
135x5
185x5
225x5
255x3
275x3
275x5
OHP
135x5x3 did these w/the wider grip
Pull ups
20
Squat
110x10
225x10
275x10x3
OHP
95x5
135x5
150x3x6
115x10
Pull ups
20
Double kb rows w/55s
3x10
Yesterday:
Pull ups
20
Hip thrust
225x15
345x15x2
275x20
Dips
1x10
2x5 weighted
Today:
Double kb snatch w/55s
5x3
Deadlift
135x10
225x5
275x5
315x5x2
BB rows
185x10
245x5x2
225x8
Inverted row
2x10
Double kb rows w/55s
2x10
Front squat
110x10
135x5
185x5
225x5
255x3
285x1
OHP
110x5
135x5
145x5
150x5
115x8x3
wider grip
Pull ups
15
Squat
110x10
135x10
225x10
275x1
295x1
315x1
335x1
355x1
325x6
OHP
110x5
135x5
155x3x6
Pull ups
15
Did some calf work, kinda random. Mostly single leg negatives off a step.
Deadlift
135x10
225x5
315x3
365x3
385x1
405x1
305x5
Back has been a little sore last couple weeks. Probably will take next week off DLing.
BB row
185x8
225x8x2
Pull ups
20
Hip thrust
225x20
315x15x3
Dips
1x10
2x5 weighted
Ab wheel
4x12 weighted
Calf work
A bunch of single and double leg stuff
Complex of 5 burpees and 5 single kettlebell swings w/55s
AMRAP in 10 minutes
Skater squat
3x8
Front squat
110x10
135x5
185x5
225x3
255x1
275x1
225x5 paused
OHP
110x5
135x5
155x3
165x3
170x3
125x11
Pull ups
15
BB rows
205x8x2
185x8
Double kb thrusters w/55s
2x8
Pull ups
20
Banded bodyweight squats
4x20
Dips
2x12
1x7 weighted
Single leg calf raise
4x10 each side
Squat
110x10
135x10
225x10
275x3
315x3
OHP
110x5
135x5
160x3x3
Pull ups
15
Pull ups
25
Hip thrust
225x15
315x15x2
315x21
Dips
1x10
4x3 weighted