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Walking double kb single leg deadlifts w/55s
1x30 total steps
2x20 total steps
30 minute walk w/a little running mixed in. Think I can proceed running w/caution soon without taking big strides, literally
Single kb snatch w/55s
2x5
Double kb snatch w/55s
3x5
Single kb row
110x5x2 each side
Double kb rows w/55s
1x12
Skater squat
1x12 each side
Ab wheel
3x10
Single leg calf raise
4x12
Front squat
110x10
135x5
185x5
225x5
255x3
275x1
295x1
245x5
OHP
110x5
135x5
95x8x2 BTN
Pull ups
15
BB row
185x10
225x5x3
20 minute light run, made it up a hill but was taking some short strides
Pull ups
25
Dips
2x12
1x7 weighted
Calf raises
a bunch single and double leg
Squat
110x10
135x10
225x5
245x1
255x1
265x1
275x1
285x1
295x1
305x1
315x1
325x1
OHP
110x5
135x5x5
Pull ups
15
Stiff leg dl
135x8
225x5x3
Calf raises
A bunch
Yesterday:
Deadlift
135x10
225x5
315x3x2
365x3x3
BB row
225x5
Calf raises
A bunch
Today:
Front squat
110x10
135x5
185x5
225x3
255x3
Back was still a little sore, ended there. I don't have access to a reverse hyper but have been interested in rigging one to help when I have back issues. So I rigged a band on a post and did them from the floor, laying on my back:
4x10
OHP
110x5
135x5
155x3
165x3
Pull ups
15
2 mile run, did a decent job, walked a little more than I wanted to, but overall less than last week.
Pull ups
15
Hip thrust
225x15
275x15
Dips
1x12
1x5 weighted
1x12
Calf raises
a bunch
Squat
110x10
135x10
225x10
275x10x3
OHP
110x5
135x5
160x3x6
Pull ups
15
Calf raises
a bunch single and double leg
Ab wheel
3x10
Pull ups
20
Hip thrust
225x20
275x20x3
Dips
1x10
3x5 weighted
Hang power cleans
135x5x3
Inverted row
3x10 from a more vertical angle
3x8 from horizontal
Not sure what these are officially called but I'm calling it banded inverted reverse hyper
3x12
Went on a 45 minute walk/run. Just been sore overall lately, otherwise feel like I'll be fine in a few days. Back still stiff.
Double kb squats w/55s
5x10
Did these kinda spread out, little bit of deload for back. Woke up this morning and back wasn't stiff, thought I'd try to keep it that way.
OHP
110x5
135x5
155x3
165x3
175x3
125x8x3
Pull ups
15
BB row
205x8x3
2 mile, mostly run mixed in w/walk, calves feeling a little bit up to the task.
Pull ups
20
Dips
2x12
1x5 weighted
Band bodyweight squats
2x10
Single leg calf raise weighted
4x8
Squat
110x10
135x10
225x5
285x3x10 on the minute except for one set on the second minute
OHP
110x5
135x5
165x3x6
Pull ups
15
Calf raises
2x10 double
3x12 single leg
Pull ups
20
Deadlift
135x10x2
225x5x2
275x5x2
315x3x3
BB rows
225x5x3
Nordic ham curl negatives
3x3
Dips
1x10
2x5 weighted
Short run, ran up the big hill a few times, walked down, about 25 minutes worth
Hip thrust
225x12
295x12x3
BB row
225x5
245x5
Clean pull from floor
245x3x3
Inverted row
2x12
Front squat
110x10
135x5
185x5
225x5
235x1
245x1
255x1
265x1
275x1
285x1
OHP
110x5
135x5
145x5
155x5
160x5
115x12
Pull ups
15
BB row, this time from different angle
135x8
155x5x2
165x5
Hang power clean
135x5
145x5x3
Saturday:
Deadlifts
135x10
225x5
275x5
315x5
365x1x10
315x5x3
Pull ups
15
Inverted rows
3x10
Today:
Squat
110x15
135x10
225x10
275x1
295x3x10...30 reps in ten minutes
OHP
110x5
135x5
155x1
170x3x2
170x1x2
Pull ups
15
Calf raises
A bunch
Pull ups
20
Hip thrust
225x15
295x15x3
Inverted rows
3x8
Dips
1x10
3x3 +50lbs
Went on a run this morning...was out about 35 minutes, probably ran for 25-30 in total, up some hills. I think what triggers my calf is actually running downhill. Been taking it easy downhill. Might try and work some sprints in soon.
Double kb snatch w/55s
2x5
Skater squat
2x8
Front squat
110x16
135x10
185x5
225x5
245x3
255x3x3
OHP
110x5
140x5
150x5
160x5
115x13
Pull ups
15
BB row
135x8
185x5x3
Power clean from floor
135x3
155x3x3
30 minute run
Pull ups
15
Hip thrust
275x20x2
Dips
2x10
1x5 +45#
Single leg calf raise
2x12 each side
Squat
110x20
135x10
225x5
275x3
295x3x10 on the minute
OHP
110x5
135x5
170x5x3
170x1
Pull ups
15
Calf raise
170x10x2
220x10
3x10 single leg each side
Deadlift
135x10x2
225x5x2
315x5
365x5x5
315x10
BB rows
225x5x3
Pull ups
15
Hip thrust
275x20x3
Inverted rows
3x8
Dips
1x8
3x3 +50 pounds
1x10
25 minute run
decent pace and stride, still took it slow downhill
Double kb snatch w/55s
3x3
Power cleans
135x3
165x3x3
Sumo stiff leg deadlifts
165x10
255x8x2 did these for hammies, think regular semi-sumo deads are better for (my) hams
Front squat
110x20
135x10
185x5
225x3
255x1
275x1
225x5
OHP
110x5
135x5
145x5
155x5
170x4
135x5 with a pause and slow negatives
Pull ups
15
Bent over bb rows
135x8x3
30 minute run, hills mixed with sprints
Pull ups
15
Hip thrust
275x20x2
Dips
3x10
Single leg calf raise
3x10 each side
Inverted row
2x12
Squat
110x20
135x10
225x10
275x3
295x1
315x1
335x1
355x1
OHP
110x5
135x5
155x1
170x3x6
BB calf raise
170x12x3
Pull ups
15
Single leg calf raise
3x10
Deadlift
135x10x2
225x5x2
315x5
365x1
385x1
405x1x3
365x1
315x10
Upright row
135x5x3
Pull ups
20
Ab wheel
3x12
Hip thrust
285x20x3
Dips
1x8
3x5 +45#
Inverted row
3x10
35 minute run including 2 big hills
Double kb snatch w/55s
2x5
Power clean
135x3
155x3
175x1
BB row
155x6x3
Kinda wiped by the run, walked a bit but also kept a good pace throughout