Squat
110x10
135x10
225x5
275x1
295x1
315x1x2
335x1x3
225x10
OHP
110x5
135x5
170x3x3
Good mornings
135x10
195x10x2
Pull ups
20
Printable View
Squat
110x10
135x10
225x5
275x1
295x1
315x1x2
335x1x3
225x10
OHP
110x5
135x5
170x3x3
Good mornings
135x10
195x10x2
Pull ups
20
Pull ups
25
Hip thrust
225x10
275x12x3
Nordic ham curls
2x10
Dips
1x8
3x3 weighted
Double kb snatch w/55s
3x5
Deadlift
135x5
225x5
315x5
365x5x3
BB rows
185x5x3
Inverted row
3x10
10 minute KB video
Front squat
110x10
135x5
185x5
225x3
245x1
265x3
265x2
OHP
110x8
135x5
155x3
175x2x3
Good mornings
155x12x3
BB calf raise
155x10x4
Pull ups
20
Pull ups
25
Hip thrust
225x10
295x10x3
Nordic ham curl
2x10
Dips
2x10
1x5 weighted
10 minute kb video
Double kb snatch w/45s
2x8
Kinda jacked up the last few days due to stomach bug, kinda limited training but think this is what I've got:
Monday
Squat
110x10
135x10
245x10x3
OHP
110x5
135x3
Tuesday
Deadlift
135x10
225x5
315x5
385x1
385x3x2
385x5
Today
Pull ups
20
Hip thrust
225x10
275x12x3
Nordic ham curl
2x12
Dips
1x10
3x3 weighted
Single leg calf raise
A Bunch
Front squat
110x10
135x5
185x5
225x3
245x3
265x1x5 on the minute
OHP
110x5
135x3
145x3x8 on the minute
Good mornings
135x10
155x12
165x12
BB calf raise
165x12x3
Pull ups
15
Pull ups
20
Banded BW squats
3x25
Dips
2x8
1x5 weighted
Inverted row
2x10
10 minute kettlebell video
Squat
110x10
135x10
225x5
265x5x3
OHP
110x5
135x5
165x3x3
Pull ups
10
Pull ups
20
Hip thrust
225x10
315x10x3
Nordic ham curls
2x8
Dips
1x10
5x3 weighted
Double kb snatch w/55s
5x3
Deadlift
135x10
225x5
275x5
335x3
385x2
335x10
Inverted rows
3x10
Single leg kb deadlifts w/55s
3x10 per side
Front squat
110x10
135x8
185x5
225x3
265x3x3
OHP
110x5
135x5
145x2
165x2
185x1x5
Good mornings
135x10
185x10x3
Pull ups
15
Pull ups
30
Hip thrust
225x10
315x10x3
Nordic ham curl
2x10
Dips
3x10
10 minute Kettlebell workout video to close
Squat
110x10
135x10
225x5
275x5x2
275x10
OHP
110x5
135x5
155x3
175x1
155x5
Pull ups
15
Pull ups
25
Hip thrust
225x10
335x10x3
Nordic ham curl
2x10
Dips
1x10
3x3 weighted
Double kb snatch w/55s
3x5
Deadlift
135x10
225x5
275x3
315x3
345x3
375x3x2
375x7
Been hard to deadlift consistently for the last several months. DLing in the morning sucks, but I haven't been able to make time in the afternoons. One hand it's frustrating, the other hand it's good that I'm able to maintain some strength. I feel like the good mornings and nordic ham curls help with that.
Inverted row
3x10
Front squat
135x10
185x5
225x3
245x1
BTN OHP
95x8
115x5x3
Good mornings
135x10
185x10x2
Cold temps made my patio gym a little hard to do anything. Extra layers kinda hindered my form a bit so had to make it quick.
Squat
110x10
135x10
235x5
285x5x2
285x10
OHP
110x8
135x5
165x1
185x1x5
Good mornings
135x10
185x8x3
BB calf raise
135x8
185x8x2
135x20
Pull ups
15
Hill run, weather permitted. Felt good to get some "tough" work in.
Pull ups
30
Dips
1x8
3x3 weighted
Single leg double kb deadlift w/55s
3x10 each side
Band bw squat
2x25
Hang power clean
135x5x2
155x5x2
Deadlift
135x10
225x5
315x3
345x3
385x3x2
385x8
Nordic ham curl
3x5
Inverted row
3x8
Little burnt out from deads yesterday, changed it up slightly today:
Squat
110x10
135x5
185x5
225x5
275x1
295x1
315x1
OHP
135x5
160x5x3
Good mornings
160x10x3
Pull ups
15
Hill runs
3 total, first was best, 2nd was worst
Pull ups
20
Hip thrust
225x10
315x10x3
Dips
2x10
1x5 weighted
Squat
110x10
135x10
225x5
275x1
295x5x3
OHP
110x5
135x5
165x3
185x1x5
Good mornings
135x10
195x12x2
Pull ups
15
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x1
435x1
465x0 broke it off the ground but didn't have confidence
Today:
Pull ups
20
Hip thrust
225x10
335x10x3
Dips
1x10
3x3 weighted
Took yesterday off, kinda under the weather
Front squat
110x10
135x5
185x5
225x5
245x3
265x3
285x3 belted
OHP
110x5
135x5
170x3x3
Good mornings
135x10
195x12x2
205x12
Short hill run. Kinda under the weather still, so didn't make much progress. Also a skunk crossed my path and kinda weirded me out a bit and I just was a little too cautious the rest of the way.
Pull ups
20
Hip thrust
225x10
315x10x3
Inverted row
2x10
Dips
3x10
Squat
110x10
135x5
225x5
275x2
305x5x3
OHP
110x5
135x5
165x3
185x1
190x1
195x1
200x0
165x4
Pull ups
20
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x3x2
405x5
Today:
Pull ups
20
Hip thrust
225x10
335x10x3
Dips
1x5
5x3 weighted
Good mornings
135x8x2
185x8
205x8x3
Paused deadlift
135x8
225x5
275x5
315x3x3
Inverted row
3x10
Had to be quick this morning because some ice needed to be shoveled that fell overnight.
Double kb press w/55s
5x8 on the 2nd minute
Double kb squat w/55s
5x10 on the 2nd minute
Pull ups
15
Ice shoveling
45 minutes and still not done...