Pull Ups
50
Band glutebridge
3x15
Dips
1x8
2x3 weighted
Skater squat
1x10
2x8 weighted
Both sides
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Pull Ups
50
Band glutebridge
3x15
Dips
1x8
2x3 weighted
Skater squat
1x10
2x8 weighted
Both sides
Squat
55x10
110x10
135x5
185x5
225x5
255x5
285x3
315x3
345x3
OHP
135x5
160x3
180x1x3
155x2 with negative
Pull ups
30
Double KB snatch with 55s
2x3
Doublekb snatch with 55s
3x5
Deadlift
135x10
225x5
315x3x2
345x2x10 on the minute
Fat man pull up
3x8
Double KB rows with 55s and 45s
3x5
BW squat with band around knees
1x12
Front squat
55x10
110x10
135x5
185x5
225x5
265x3
295x1
OHP
135x5
160x2
180x1
Push press
155x5
175x3
185x3
Pull ups
25
Ab wheel
3x5 real slow
Front raise
45x10x2
Squat
55x10
110x10
135x5
185x5
225x5
275x5x3
OHP
135x5
160x3
180x1x2
160x3
Pull ups
30
Pull Ups
40
Band glute bridge
2x20
Dips
1x8
3x3 weighted
Skater Squat
1x8
55x8x3
Each side
Double kb snatch with 55s
3x5
Deadlift
135x10
225x8
315x5
345x3
365x3
335x8
Fat man Pull ups
3x6
Double kb rows with 55s and 45s
2x6
Ab wheel
2x10
[QUOTE=jamalfudge;1536648401]Pull Ups
40
Band glute bridge
2x20
Dips
1x8
3x3 weighted
Skater Squat
quo
55x8x3
Each side[/QUOTE]
Kewl Braw - a good list you have here
ty for the shares etc
[QUOTE=MatthewChav;1536710661]Kewl Braw - a good list you have here
ty for the shares etc[/QUOTE]
Ayy Thanks m8
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x2
295x1x5 on the minute
OHP
135x5
165x1
165x3
155x4
Push press
155x5
175x3
185x2x2
Pull ups
20
Pull Ups
35
Band glute bridge
2x20
Dips
3x8
Band bw squats
2x12
Squat
55x10
110x10
135x5
185x5
225x5
255x5
285x3
315x3
345x1
345x3
OHP
135x5
155x3
175x2x2
Pull ups
15
Deadlift
135x10x2
225x5x2
315x5x2
365x3
405x1
435x1
Ab wheel
3x10
Front raise
45x12x2
Very cold today
Double kb snatch with 55s
3x5
Snatch grip deadlift
135x5
225x5
275x3x3
Paused Deadlift
225x5
315x3
345x3x2
Fat man pull ups
2x5 weighted
1x8
Double kb rows
1x8 with 55s and 45s
Pull Ups
25
Band glute bridge
2x20
Dips
2x10
Squats
135x10
225x10
110x10x2 kb
Squat
55x10
110x10
135x5
185x5
225x5
255x3
295x2
315x1x10 on the minute
OHP
135x5
155x3
175x2
185x1
Pull ups
20
Deadlift
135x10
225x8
315x5
365x3
405x3x2
405x4
Clean pull
225x5x2
Pull ups
25
Band glute bridge
3x20
Dips
1x10
3x3 weighted
Skater squat
1x10
2x8 weighted
Both sides
Double KB snatch
3x5 with 55s
Paused Deadlift
135x10
225x5
315x3
345x3
365x3x2
Fat man pull ups
3x5
Double kb rows with 55s and 45s
2x5
Sled pulls
50ft x 20
Front squat
55x10
110x10
135x5
185x5
225x5
275x2x5
OHP
135x5
160x3
180x1x3
160x3
Pull ups
15
Double kb clean and press with 55s
2x5
Pull Ups
25 weighted
Band glute bridge
2x25
Dips
3x10
Skater squat
4x5 weighted each side
Squat
55x10
110x10
135x10
185x10
225x10
275x5x4
OHP
135x5
145x5x4
Pull ups
25
Hang power cleans
135x5x5
Pull Ups
30
Band glute bridge
3x20
Dips
1x8
2x3 weighted
Fat man Pull ups
1x5
1x10
KB rows double with 55s
3x10
Double kb snatch with 55s
3x5
Paused deadlifts
135x10
225x5
315x3
345x3
365x3
315x5
Hang power clean
135x5
145x5x5
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
275x1x2
OHP
135x5
155x3
165x3x2
Pull ups
20
It was fuggin cold out today.
Had some lifts where I didn't log, been off work, sick, and schedule was all fugged up. Did hit a couple 10rms the last 2 days, I'll log today's.
Squat
55x10
110x10
135x5
185x5
225x5
275x5
315x3
315x10 new 10RM
OHP
135x8x3
Pull ups
15 weighted
Again, cold as fugg out today
BB was down last couple times I tried to log last week, then it was just cold as fukk. Here's today's:
Squat
55x10
110x10
135x5
185x5
225x5
275x3x10 on the minute
OHP
135x5
175x2x3
Pull ups
20
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
405x3x2
405x5
365x5
315x10
Hang power clean
135x5
155x3
155x5
Today:
Pull ups
30
Band glute bridge
3x20
Dips
1x5
3x3 weighted
Double kb snatch w/55s
3x5
Hang power clean
135x5
155x5x3
Deadlift
135x10
225x10
315x5
315x8
315x12
Feel a bit leaner after doing high rep compound lifts. Going to add these, or at least try to add a high rep burner set a few times a week.
Fat man pull ups
2x8
Double kb rows with 55s
2x8
Squat
55x10
110x10
135x10
225x10
275x5
315x10
Haven't been logging this, but I've been warming up with bands around my knees and squatting. It has helped tremendously. I think it's why I had the sudden surge in 10rm.
BTN OHP
95x8
105x5x3
Pull ups
15 weighted
Pull ups
30
Banded BW squats
A bunch, couldn't do glute bridges today because of weather
Dips
3x8
Skater squat
1x10
2x8 weighted
each side