Hill run
25 minutes, went an extra 1/4 mile or so because I planned on skipping hip thrusts
Pull ups
30
Dips
1x10
1x6 weightex
1x12
Calf raises
A bunch
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Hill run
25 minutes, went an extra 1/4 mile or so because I planned on skipping hip thrusts
Pull ups
30
Dips
1x10
1x6 weightex
1x12
Calf raises
A bunch
Squat
110x10
135x10
225x5
275x2
315x1
355x1x5
315x2
Kinda felt a little off today, wanted 3x3 but that wasn't happening
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
2x10
2x5 weighted
Double kb cleans w/55s
3x8
Good mornings
135x8
185x8
245x5x5
185x10
Inverted rows
3x10
Ab wheel
3x10
Been feeling kinda meh all week. Changed it up again today:
Clean and push press
135x5
165x5x5
Pull ups
3x10 on the 2nd minute
20 minute hill run
Pull ups
25
Hip thrust
225x12
335x12x3
Dips
3x12
Squat
110x10
135x10
225x5
275x3
315x2
355x3
315x3
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x1
435x2 wanted 3 but didn't feel the third
365x10
Today:
20 minute hill run
Pull ups
25
Hip thrust
225x12
345x10x3
Dips
1x10
3x5 weighted
it is really good program for provide by you.
[QUOTE=Fractoggen;1578239411]it is really good program for provide by you.[/QUOTE]
Thanks m8.
Double kb cleans w/55s
3x5
Good morning
135x10
185x10
225x5
255x5x3
Calf raise
135x10x3
Paused deads
135x10
225x5
295x5
Inverted row
2x12
Front squat
110x10
135x10
225x5
255x3x3
OHP
110x8
135x5
165x3
190x2
145x8
Pull ups
20
Ab wheel
2x12
Hill runs
25 minutes
Pull ups
20
Dips
1x10
1x7 weighted
1x12
Calf raises
A bunch
Squats
110x10
135x10
225x5
275x3
315x2
365x1
365x3
OHP
110x5
135x5
165x3
195x1x4 wanted a 5th single, but shortened the rest time on the last set, bad move
Pull ups
15
20 minute hill run
Basically covered the same distance as Friday but quicker. Odd because my weight has been up. Maybe I should try to legit cut some weight.
Pull ups
20
Hip thrust
255x12
345x12x3
Dips
1x10
3x5 weigthed
Calf raises
A bunch
Double kb cleans w/55s
3x8
Good mornings
135x10
185x5
225x5
265x5x5
225x12
Stiff leg DL
135x5
225x5
315x5x2
Inverted row
2x12
Front squat
110x10
135x10
225x5
265x3x3
255x10 back squat
OHP
110x8
135x5
165x3
195x1
165x5
Pull ups
20
Attempted hill run, calf was a little tight. Might just have been my calf sleeve pulled too tight. Didn't want to chance it. Go figure since I've been making all kinds of hill gainz.
Pull ups
20
Hip thrust
265x10
355x10x3
Dips
1x10
1x8 weighted
1x15 new PR
Calf raises
A bunch
These seemed to be fine
Squat
110x10
135x10
225x5
275x5
315x3
365x1
365x3x2
275x10
OHP
110x5
135x5
165x3
185x2x3
Pull ups
15
Monday:
Deadlift
135x10
225x5
315x5
365x3
425x1
475x0 maybe this was an overzealous attempt
385x6
315x10
Wasn't feeling it yesterday morning, did a KB vid instead. Calf is meh. Sucks because I'm gaining weight, but clothes still feel the same. Not sure what's going on there but think it's why my calf is iffy.
Today:
Pull ups
30 in 5 minutes, no all of them were perfect
Good mornings
135x10
185x5
225x5
275x5x5
225x12
Inverted row
2x13
10 minute kettlebell vid (for cardio)
Squat
110x10
135x10
225x5
275x3x10 on the minute, probably had 285 in me
255x10
OHP
110x5
135x5
155x3x8 on the minute except for the last 2 sets
Pull ups
10x3 on the minute
Ab wheel
2x12
Squat
110x10
135x10
225x10
275x5
315x3
OHP
110x5
135x5
165x5x3
Pull ups
20
Double kb clean and press w/55s
2x8
Deadlift
135x10
225x5
315x5
365x5
405x5x3
375x8
335x10
1.5 mile run
About 15 minutes, didn't do the steep hills. Just wanted to get legs moving.
Pull ups
25
Hip thrust
225x12
345x12x3
Dips
1x10
3x5 weighted
Calf raises
A bunch
Single kb snatch w/55s
2x8 each side
Good mornings
135x12
185x10
225x5x10
Inverted row
2x14
10 minute kettlebell cardio vid
Squat
110x10
135x10
225x5
285x3x10 on the minute
OHP
110x5
135x5
170x3x2
170x2 wanted 8x3 but wasn't happening, sleep was kinda crap the last 2 nights
160x5
Pull ups
20
Regular hill run
<20 minutes
Pull ups
20
Hip thrust
225x10
345x10x3
Dips
1x10
1x8 weighted
Squat
110x10
135x10
225x5
275x5
325x5x3
OHP
110x5
160x5x3
Pull ups
15
Did a few sets of DL yesterday afternoon, but still might've been a little wiped from good mornings last week so didn't really get far.
Today:
20 minute hill run. Didn't feel so hot today either but still managed good time despite not feeling it.
Pull ups
25
Hip thrust
225x10
345x10x3
Dips
1x10
3x5 weighted
Still feeling blah yesterday so just did a kettlebell video.
Today changed it up:
Clean and press
110x10
135x5x2
145x5
155x3
165x1
175x1x2
185x1
Good mornings
135x12
185x10
135x12
Pull ups
17
Inverted row
2x12
20 minute hill run, allergies or something really keeping my nose runny and it sucks.
Pull ups
30
Hip thrust
225x12
315x12
315x20
Dips
1x10
1x5 weighted
1x12