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Front squat
55x10
110x10
135x5
185x5
225x5
265x5 might be a beltless 5rm
305x3 new 3rm
315x1 matches old pr but no raised heel
OHP
135x5
155x2
175x1
205x0, meant to go for 195 but didn't notice until right before the set. Tried it anyway
185x1x3
165x4
Pull ups
20
Upright row
90x6x2
55x10x3
Pull ups
40
Band glute bridge
3x25
Changed the angle on these made them a little tougher
Nordic ham curl
2x6
Same thing, changed the angle and these were a little more challenging
BB calf raise
135x10
185x10
255x8x3
Dips
2x12
Squat
55x10
110x10
185x5
225x5
275x5
315x3
335x1
355x1
315x5
OHP
135x5
155x2
175x1
195x1
165x5
BB calf raise
135x10
205x10
255x8x3
Pull ups
20
Some weighted
Skater squat
2x8 each side with 55
Deadlift
135x10
225x5x2
315x5
365x3
415x3x3 think this is a new 3x3 or
375x9
315x8 stiff leg
Single leg double kb dl
2x5 each side with 55s
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
3x5
Dips
1x10
3x6 weighted
Double kb snatch with 55s
3x5
Stiff leg deadlift
135x10
225x5
275x5
315x5
335x5x3
BB calf raise
135x12
225x10x4
275x5
Double kb row super set with 55s and 45s
3x8 both
Front squat
55x10
110x10
135x5
185x5
225x5
275x1
295x1
315x1
275x5
OHP
135x5
155x3
175x3x2
175x2
Pull ups
30
Upright row
55x12x3
90x5x3
I smell a deload coming on. Have a vacation in a week and a half, hopefully I can try for some maxes next week.
Squat
55x10
110x10
135x5
185x5
225x5
255x3
285x2
315x2
335x1
355x1
375x1 might have been a tad high but I'm counting it. New pr.
315x5
OHP
135x5
155x3
175x1
195x0 might have had it with a belt
BB calf raise
135x10
245x10x4
Pull ups
25
Yesterday:
Deadlift
135x10x2
225x5x2
315x5
365x2
405x0 kinda beat
315x8x3
Today:
Pull ups
45
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x12
3x3 weighted
BB calf raise
135x10
185x10
255x5x3
185x10
Front squat
55x10
110x10
135x5
185x5
225x5
245x2
265x2
285x2
305x1
325x1 new pr! No question of depth here, it was legit.
OHP
135x5
155x3
175x1
195x1
165x4
Pull ups
25 some weighted
Upright row
55x12x2
90x5x2
Pull ups
25
Band glute bridge
2x20
Nordic ham curl
2x6
Dips
2x12
BB calf raise
135x10
255x8x3
Double kb rows superset with 55s and 45s
3x8
Went on vacation, brought some kettlebells and got a few bodyweight exercisers in but not worth logging. Did my Monday workout a day early.
Paused squats
45x10
90x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3
OHP
135x5
145x5
165x3x2
Pull ups
20
BB calf raise
165x10
225x8x2
275x5x2
Front squat
45x10
90x10
135x5
185x5
225x5x5
BTN OHP
95x8x3
Pull ups
20
Deadline
135x10x2
225x5x2
315x5
365x5x3
395x1
Stiff leg dl
315x5
335x5
335x8
Pull ups
35
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x10
3x3 w/45
Double Kb row
3x8 with 55s & 45s
Double kb snatch with 55s
3x5
Deficit stiff leg dl
135x10
225x5
275x5
315x5
335x5x2
BB calf raise
135x10
245x10x3
Skater squat
2x8 each side with 55#
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3
OHP
135x5
155x3
175x3
135x5
Pull ups
35
Upright row
55x12x3
Pull ups
40
Nordic ham curl
3x6
Dips
3x12
BB calf raise
135x12
255x8x3
Skater squat
55x10x2 each side
Squat
55x10
110x10
135x10
185x5
225x5
255x5
285x5
OHP
135x5
155x3
175x3
175x2
175x1
BB calf raise
175x10
275x8x3
225x12
Pull ups
25
Yesterday
Deadlift
135x10x2
225x5x2
315x5
365x5
385x5x2
385x7
Today
Pull ups
45
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x12
1x4 with 45#
2x3 w/45#
Semi-sumo and stiff leg deadlift superset
135x8
225x5
275x5
315x5
BB calf raise
135x12
225x12
315x5x3
225x12
Double kb row superset with 55s and 45s
3x8
Skater squat
55x10x2 each side
Front squat
55x10
110x10X2
135x5
185x5
225x5
275x5
BTN OHP
95x8
105x6x3
Pull ups
25
Upright rows
55x12x3
Pull ups
50
Nordic ham curl
3x5
BB calf raise
185x12
275x8x3
255x10
185x12
Dips
2x12
Squat
55x10
110x10
185x10
225x5
255x5
295x5
OHP
135x5
155x3
175x1
155x5
BB calf raise
185x12
275x10x2
255x10x2
Yesterday:
Deadlift
135x10x2
225x5x2
365x5
405x3x3
Stiff leg Deadlift
315x5
335x5
Today:
Pull ups
40
Band glute bridge
2x20
1x30
Nordic ham curl
3x5
Dips
1x8
2x4, 1x3 +45#
Stiff leg deadlift
135x8x2
225x8
275x8
315x5x3
BB calf raise
135x12
225x12
315x5x3
225x12
Double kb row with 55s and 45s
3x8 each
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x5
OHP
135x5
155x5
165x1
175x1x5
Pull ups
30
Upright row
55x10x2
90x5x2
Pull ups
46
Band glute bridge
2x30
Nordic ham curl
2x8
BB calf raise
135x12
245x10x3
Dips
3x12
Squat
55x10
110x10
135x5
185x5
225x5
275x3
295c3
315x1
335x1x2
OHP
135x5
165x1
175x1
185x1x2
BB calf raise
135x12
225x10
315x5x3
275x8
Pull ups
26
Yesterday:
Paused deadlift
135x10x2
225x5x2
275x3
315x1x2
335x3x2 these were tough, paused mid shin
365x3
385x1
Today:
Pull ups
40
Band glute bridge
4x20
Nordic ham curl
3x6
Dips
1x10
3x4 weighted
Double kb snatches w/55s
3x5
Paused deads at mid shin
135x8
225x5
275x5
335x3x3
Single leg double kb deads
3x5 each side with 55s
Double kb rows with 55s and 45s
3x8 superset
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
265x3
275x3
285x3
295x1x3
OHP
135x5
165x1
185x1x3
155x3
BB calf raise
185x10
275x8x3
Pull ups
40
Skater squat
3x8 each side
Pull ups
40
Band glute bridge
2x25
Nordic ham curl
2x5
Dips
3x12
Upright row
55x15x2
90x5x2
Squat
55x10
110x10
135x5
185x5
225x5
255x3
285x3
315x3x3
OHP
135x5
165x2
185x1x5
BB calf raise
135x12
225x18
315x5x2
275x5x2
Pull ups
20
Deadlift
135x10x2
225x5x2
315x5
365x1
405x1
435x1 matches old pr
455x0
385x6
335x3 paused
345x3x2 paused
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
2x5
Dips
1x12
2x5 weighted
Double kb snatch w/55s
3x5
Paused deads
135x8
225x5
275x3
315x3x2
Double kb single leg stiff leg deads w/55s
3x5 each side
Row superset with 185, 55s, 45s,
3x6
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x1
295x1
315x1x2
295x3
OHP
135x5
165x2
195x0
135x5x2 BTN push press
Double kb press with 55s
2x8
BB calf raise
135x12
255x10x4
Pull ups
20
Pull ups
40
Nordic ham curl
3x6
Dips
3x12
Double kb row superset
2x12
Double kb squat with 55s
3x10 as a finisher
Squat
55x10
110x10
135x8
225x8
275x8x3
OHP
135x5
155x5x2
Band pull a parts
3x12
Pull ups
45
Band glute bridge
3x25
Dips
1x8
2x5 weighted
Double kb snatch w/55s
3x5
Deadlift
135x8
225x8
315x8x3
Row superset with 185, 110, 90
2x6
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x3
325x1x2
OHP
135x5
165x2
185x1x5
BB calf raise
185x10
255x8x3
Pull ups
25
Skater squat
1x8
2x8 weighted
Both sides
Squat
55x10
110x10
135x5x2
185x5x2
225x5
275x5
315x1x5 on the minute beltless
OHP
135x5
155x5
175x2x2
175x1
Pull ups
20
Deadlift
135x10
225x5
315x5
365x5
315x10
Yesterday:
Pull ups
20
Band glute bridge
2x25
Dips
3x5
Today:
Snatch double kb with 55s
3x5
Deadlift
135x10
225x5
315x5
345x3x3
Nordic ham curl
1x5
Double kb row with 55s and 45s superset
3x8
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x3
285x3
OHP
135x5
Then a bunch with slow negatives and paused reps
BB calf raise
135x10
225x8
275x5x2
225x8
Pull ups
25
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
2x5
Dips
3x8
Squat
55x10
110x10
135x5
185x5
255x3x10
OHP
135x5
155x3
175x2
155x5
BB calf raise
175x10
255x5x3
225x8
Pull ups
20
Deadlift
135x10
225x5
315x5
365x3
385x3
405x1
425x1
445x1 new pr!
405x5
315x10
Pull ups
40
Band glute bridge
2x25
Nordic ham curl
2x5
Dips
3x5