Hang snatch
45x5
65x5
75x3
85x3
95x3
105x3
115x3
Hang Clean and power jerk
115x2
135x1
145x1
155x1
165x1
175x1
185x1
Deadlift
225x5
275x3
315x3x10 in the minute
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Hang snatch
45x5
65x5
75x3
85x3
95x3
105x3
115x3
Hang Clean and power jerk
115x2
135x1
145x1
155x1
165x1
175x1
185x1
Deadlift
225x5
275x3
315x3x10 in the minute
Front squat
45x10
135x5
185x3
225x3
255x1x5
Back squat
225x3
255x3
255x5
BTN OHP
95x5
115x3x8 on the minute
Pull ups
30
KB rows
100x5 per side
100x8 per side
Pull ups
40
Banded glute bridge
325x20x5
Double kb press
45x10x3 each
Stiff single leg DL
1x5
90x5x3
Elevated single leg squat (like astep up)
1x5
3x5 +25# each side
Double kb rows 45x12x2 each side
Front squat
45x10
90x10
135x5
185x3
225x3
245x1
265x1
245x3
Back squat
225x5
245x8x5 wanted 8x8 but was gassed. Been reading about fat loss training, thus the 10x3 last week. Felt like this worked well despite only getting 5 sets. Also down to 235, lightest I've been in a while.
OHP
135x8
135x5x2 similar idea here but again, was pretty gassed.
KB rows
100x5x4 each side
A 'bad' workout still trumps no workout! You're doing great!
[QUOTE=JustBulk;1473831181]A 'bad' workout still trumps no workout! You're doing great![/QUOTE]
Thanks man. One thing I've realized is that programming matters less compared to just getting out there and moving. As long as you have a general sense of what you're aiming for and commitment that's the key.
Edit, on spread with you.
Pull ups
40
Band glute bridge
325x25x4
Dips
3x8
Hang snatch
45x5
65x3
75x3
85x3
95x3
105x3
115x3
Clean and jerk
115x2
135x2
155x1x2
Deadlift
225x5
275x3
315x8x4
Front squat
45x10
135x5
185x5
225x5
245x3
255x1x2
Back squat
225x3
255x8x2
245x8
OHP
135x5
155x2
175x1
155x3
Pull ups
20
Sled sprints
110# x 25m x 8 one backward
145# x25m x 4
Pull ups
40
Band glute bridge
325x20x3
KB rows
100x5x3 each side
Focused on pause and full ROM
Deadlift
135x8
225x5
275x5
335x3x10
Squat
45x10
90x10
135x5 front squat
135x5 back squat
185x5 front
185x5 back
225x3 front
225x3 back
255x3x10 back
OHP
135x5
140x3x8
Pull ups
20
Pull ups
40
Band glute bridge
325x25x3
Dips
3x8
Elevated single leg squat
4x5 per side
KB rows
100x5x3 per side
Did a couple sets of deads yesterday but not worth logging. Had to clear snow.
Squat
45x10 front
135x5 front
135x5 back
185x5 front
185x5 back
225x3 front
225x3 back
245x2 front
245x3 back
265x3x10 back
BTN OHP
95x8
115x5x3
Pull ups
20
Pull ups
25
Deadlift
135x10
225x5
295x3
355x3x10
245x8x5
BB rows
135x8
165x5x5
Squat
45x10
90x10
135x5 front
135x5 back
185x3 front
185x3 back
225x1 front
225x2 back
255x1 back
275x3x10 back
OHP
135x5
145x3x4
145x2 did these on the minute, was pretty much toasted
KB rows
100x8x3 each side
Double kb press
45x8x2 reach side
Pull ups
40
Band glute bridge
325x20x5 emphasis on pause at the top
Dips
3x8
Elevated single leg squat
2x5
1x10 with 25# plate
All per side
OHP
90x8
135x3
135x5
155x3
175x1x5 on the minute
155x3
135x3
Front squat
45x10
90x10
135x5x2
185x5
225x3
245x3x10
Pull ups
35
Single leg elevated squat
1x5
1x10 each side
Pull ups
20
Over head squat
45x5
75x5
95x5x2
Deadlift
135x10
225x5
275x3
335x2
365x1
315x8x3
BB rows
135x8
165x5x3
Jump rope
2 minutes
This morning:
Sled drag
110# x 100m x 10
Most of these were sprint mode, some backwards, all hard as hell for first thing in the morning. Might try and do these once a week if weather holds.
Went to a gym for the first time in a couple years. Here's what I did:
Squat
45x10
135x5
185x5
225x5
255x3
275x3
295x1
315x1
245x5x4
OHP
135x3
135x5
155x3
165x1
175x1
155x3
135x5
Deadlift
225x5
275x3
315x3
365x1
315x5
275x10
Pull ups
30
Dips
2x10
1x5
DB rows
50x8
65x5x5 oer side
Double db press
50x5x3
Squat
45x10
135x5
185x5
225x5
255x3
275x5
295x1
315x1x2
245x8
255x8
BTN OHP
95X8
115x5x3
Pull ups
30
Dips
5x5
Double DB press
50x5x3
DB row
80x8x3 each side
Squat
45x10
135x10
185x5
225x5
255x3
275x3
295x2
315x1
335x1
355x1
285x3x10
OHP
90x8
135x5
145x5
155x3
165x1
175x1x2
145x5
Pull ups
32
Nordic ham curl
2x5
Pull ups
40
Band glute bridge
325x20x4
Dips
5x5
Single leg elevated squat
5x5 per side
KB row
100x5x3 per side
Deadlift
135x8
225x5
275x3
315x1
Wasn't feeling deads this morning
Snatch DL
225x3x10 on the minute
Double kb snatch
5x8 on the minute with 45s
Squat
45x10
135x5x2
185x5
225x3
255x2
285x3x10
OHP
135x5x3
Pull ups
20
Had to clear snow this morning, did a quick double kb workout with 45s:
Snatch
5x10
Rows
3x10
Clean and press
3x10
Squat
45x10
135x5
185x5
225x5
275x1
295x5x3
OHP
135x5
145x5x3
Pull ups
10
Pull ups
40
Band glute bridge
325x25x3
Dips
3x8
Nordic ham curls
3x5
KB rows
100x8x2 each side
Yesterday:
Deadlift
135x10
225x5x2
275x5x2
315x1
335x1
Low back has been store last few weeks. Think it was high 10x3 volume. Thought taking some time from deads would help but I guess not long enough so far.
Today:
Squat
45x10
135x10
185x5
225x5
275x2
OHP
135x5
155x3
165x1x3
175x1
185x0
Pull ups
20
BB rows
135x8
165x5
165x8
Elevated single leg squat
2x5 each side
1x8 with 25# plate each side
Pull ups
30
Dips
3x5 paused
Double kb lifts with 45s
Snatch
5x8
Clean and press
3x8
Rows
2x10
Deadlift
135x10
225x5
275x5
315x5
345x5
365x3
315x8x3
Nordic ham curls
3x5