Pull ups
20
Hip thrust
275x12
345x12
345x20 FFFFFFFUUUUUU
Dips
2x10
1x6 weighted
Fat man pull up
2x10
Double kb rows w/55s
2x10
Printable View
Pull ups
20
Hip thrust
275x12
345x12
345x20 FFFFFFFUUUUUU
Dips
2x10
1x6 weighted
Fat man pull up
2x10
Double kb rows w/55s
2x10
Was pretty sick over the weekend. Feel just ok today, took it a little easy.
Squat
110x10
135x5
225x5
275x2
295x1
315x1x5
OHP
135x5
155x3x3
Pull ups
20
Deadlift
135x10
225x5
315x5
365x3
405x3x2
405x5
Ab wheel
2x3 with 10 second pause
1x10 normal
Pull ups
20
Hip thrust
225x12
315x20
365x15
Dips
1x10
3x5 weighted
Band bw squats
2x10
Ab wheel
3x10
Double kb snatch w/55s
3x5
Bulgarian split squat both sides
2x10
2x10 with 25s
Fat man pull up
3x10
Double kb rows w/55s
2x10
w/45s
3x10
Squat
110x10
135x10
225x5
275x3
295x3
315x2
355x5
OHP
135x5
165x3
185x1x5
Pull ups
15
Thrusters
135x10x2
Hang power cleans on the minute
135x5x3
Pull ups
30
Hip thrust
225x10
315x10
405x10x3
Dips
2x12
1x7 weighted
Fat man pull up
2x8
Squat
110x10
135x5
225x5
275x5
315x5
OHP
135x5
165x3
135x5x3
Pull ups
15
Ab wheel
2x10
Double kb snatch with 55s
3x5
Deficit deadlift
135x10
225x5
315x5
365x3x2
Fat man pull up
3x8
Double kb rows with 55s
2x8
Squat
110x10
135x10
225x5
275x3
315x1
335x5
OHP
135x5
155x3
175x1x5
155x3
Pull ups
15
Thrusters
135x10x2
Hang power cleans
135x5x3 on the minute
20 minute run
Had a calf issue several weeks back. Think it was because I bumped up to 3x a week and added a steep hill to my normal run. Reaggravated it a couple times since, so took 2+ weeks off. Eased back into it today.
Pull ups
25
Dips
1x12
1x5 weighted
1x12
Hip thrust
225x12
315x12
405x10
315x15
Squat
110x10
135x10
225x10
285x3x10 on the minute
OHP
135x5
175x2x3
Pull ups
15
Thrusters
140x8x3
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
405x1
425x3x2
Today:
20 minute run
Pull ups
25
Dips
1x10
3x3 weighted
Ab wheel
1x12
2x10 with added 20 pounds
Double kb snatch w/55s
3x5
Hip thrust
225x10
315x10
405x10x3
Inverted rows
3x8
Double kb rows w/55s
3x8
Squat
110x10
135x10
225x10
275x5
315x5
315x10
OHP
135x5
165x3
180x2x2
190x1x3
Pull ups
15
Thrusters
140x10
140x5
20 minute run
Calf felt like it was just about ready to go. I think I found my running limit for now. Running 1.5 miles twice a week. Did today with no stops though.
Pull ups
20
Hip thrust
275x15
365x15x2
Dips
1x12
1x6 weighted
Squat
110x10
135x10
225x10
275x3
315x3
315x5
OHP
135x5
155x5x3
Pull ups
15
Thrusters
135x10x2
20 minute run
Pull ups
20
Hip thrust
365x15x3
Dips
1x10
2x5 weighted
Yesterday:
Double kb snatch w/55s
3x5
Deadlift
135x10
225x5
315x5
365x1
315x10x3
Inverted rows
3x8
Today:
Front Squat
110x10
135x5
185x5
225x5
275x1x10 on the minute
OHP
135x5
155x3
175x2x2
185x1
Pull ups
15
Ab wheel
3x12
Sleep has sucked this week. Badly. Feeling it with the weights.
20 minute run
Pull ups
20
Hip thrust
315x20x3
Dips
2x12
1x5 weighted
Squat
110x10
135x10
225x10
275x5
315x1
335x1
335x10 new pr
OHP
135x5
170x3x3
Pull ups
15
Double kb squat w/55s
3x10 get a nice delt pump with these
Started my run and felt a little calf tightness about 1/4 a way through so I cut short. Been k-taping my calf the last few times on a run and that helped but didn't today.
Pull ups
20
Hip thrust
345x15x3
Dips
1x10
1x5 weighted
Shoulder a little sore so I didn't do more.
Front squat
110x10
135x5
185x5
225x5
255x1
285x1x10
OHP
135x5
165x3
185x1
135x5
Pull ups
15
Squat
110x10
135x10
225x5
275x3
315x5
365x1x3
OHP
135x5
165x3x3
Pull ups
20
Deadlift
135x10
225x5
315x5
365x5
Pull ups
20
Hip thrust
225x12
315x10
365x10x3
Dips
3x10
Went for a short walk this morning, didn't do too many normal lifts.
Ab wheel 3x12
Single kb snatch w/55s
3x5 each side
Double kb snatch w/55s
2x5
Inverted rows
5x5
Double kb rows w/55s
3x8
Ab wheel yesterday had my abs spasming. First time that's happened.
Front squat
110x10
135x5
185x5
225x3
295x1x10
OHP
135x5
165x1
135x5
Pull ups
15
Thrusters
135x10
135x5
Double kb squats w/55s
1x10
Pull ups
25
Hip thrust
225x10
315x10
405x10x3
Dips
3x12
Squat
110x10
135x10
225x10
275x3
315x1
345x1
365x3x2
OHP
135x3
135x5
175x2x2
175x3
135x5
Pull ups
15
BB calf raise
135x10
175x10x3
Double kb squat w/55s
3x10
First legit deadlift session in about a month. Not bad I guess.
Deadlift
135x10
225x5
315x5x2
365x3
405x1x5
365x5
315x10
Bent over bb rows
225x5x3