Squat
90x10
135x10
225x5
285x5x3
OHP
135x5
165x3x2
165x5
Pull ups
20
Printable View
Squat
90x10
135x10
225x5
285x5x3
OHP
135x5
165x3x2
165x5
Pull ups
20
Squat
95x10
135x10
225x3
275x3x10 on the minute
OHP
135x5
135x3
155x3
175x2x3
Pull ups
15
Pull ups
30
Inverted row
3x8
Dips
3x8
Then did a HIIT vid
Deadlift
135x10
225x8
275x8x3
OHP
135x5
155x5
175x3x3
Pull ups
20
Squat
95x10
135x10
225x5
285x3x10 on the minute
OHP
135x5
165x3
185x2x2
185x1
Pull ups
21
Pull ups
30
Dips
3x10
Inverted Row
1x12
Squat
110x10
135x10
225x5
295x3x10 on the minute
OHP
135x5
155x3
175x3x3
Pull ups
15
Tweaked my back a little last week I think doing the squats and was more noticeable after doing Kb work. Took it a little easier today.
Double kb squat w/55s
5x10 with one minute rest between sets
OHP
135x3
135x5
155x5x3
Pull ups
15
Pull ups
30
Inverted row
3x8
Dips
5x5
Hip thrust no weight
1x50
Deadlift
135x10
225x8
275x5x5
OHP
135x5
155x5
175x3x3
Pul ups
25
Dips
3x5
Hip thrust bodyweight with bands
3x30
Squats
95x10
135x10
225x5
275x3
315x1
335x1
355x1x5
315x5
275x10
OHP
135x5
165x3
185x1x5
Pull ups
25
Dips
1x10
Deadlift
135x10
225x5
275x3
315x3x3
OHP
135x5
155x5
175x3x2
Pull ups
15
Squat
95x10
135x10
225x8
275x3x10 on the minute
OHP
135x3
135x5
165x3
185x1x10 on the minute
Pull ups
20
Deadlift
135x10
225x5
275x3
315x3
335x3
355x3
315x10
OHP
135x5
155x3
175x3
175x4
Pull ups
15
Dips
2x10
Did some KB and HIIT vids the last couple days due to time constraints. Did a couple hill runs at 60-80% with no jogging in between. Think that might be the key to keeping my calf healthy while trying to run on hard surfaces.
Squat
95x10
135x10
225x5
285x3x10 on the minute
OHP
135x
165x3
185x1x8 on the minute
Pull ups
15
Ab wheel
1x12 with slow holds at the top of the lift
Pull ups
30
Inverted row
3x8
Dips
4x8
Pull ups
30
Inverted row
3x8
Dips
4x8
2 ten minute KB vids after
Squat
95x10
135x10
225x5
295x3x10 on the minute
OHP
135x5
135x3
165x3
185x1x5 on the minute
Pull ups
20
Deadlift
135x10
225x5
275x5
315x5x3
OHP
135x3x2
155x3
175x3x3
Pull ups
15
Squat
95x10
135x10
225x5
275x3
315x3
315x5
OHP
135x5
135x3
165x3
175x3
185x3
Pull ups
15
Pull ups
30
Inverted row
2x8
Dips
3x10
25 minute HIIT vid
Deadlift
135x10
225x5
275x3
315x3
345x3
OHP
135x3
135x5
165x3
185x3
Pull ups
15
Nordic ham curl
1x12
Pull ups
30
Dips
4x10
Hip thrust, BW with bands
4x25
Squat
95x10
135x10
225x5
275x3
315x3x10 on the minute
OHP
135x3
135x5
170x3
190x1x5
Pull ups
15
Pull ups
30
Dips
2x12
Inverted row
2x10
Hip thrust
2x25
1x30
25 minute HIIT vid
Deadlift
135x10
225x5
275x3
315x3
365x1
365x3
OHP
135x5
140x3
170x3
190x1x5
Pull ups
15
Squat
95x10
135x10
225x5
275x3
315x3
365x1
365x3
315x6
OHP
135x5
170x3
190x1x6
Pull ups
20
Pull ups
30
Inverted row
2x10
Dips
2x15
Hip thrust with bands
3x25
25 minute HIIT vid
Friday:
Deadlift
135x10
225x5
275x5
315x3
365x3
315x5
OHP
135x5
155x3
175x3
195xx5
Pull ups
20
Dips
1x10
Nordic ham curl
1x12
Today:
Squat
95x10
135x10
225x3
275x3
315x3x10
OHP
135x5
155x3
175x3
195x1x5
Pull ups
15
Deadlift
135x10
225x5
275x5
315x3
365x3
315x10
OHP
135x5
155x3
175x3
195x1x3
Pull ups
15
Slipped on some ice last week and almost did the splits. Tore the upper part of my left quad very slightly. Didn't hamper my ability to walk but was sore so took some time off. Don't think it's ready to go but good enough to deadlift and do other stuff. Might not squat next week as precaution.