Squat
45x10
135x10
185x5
225x5
275x2
225x5 paused
245x5 paused
OHP
135x3
135x5
155x5x2
Printable View
Squat
45x10
135x10
185x5
225x5
275x2
225x5 paused
245x5 paused
OHP
135x3
135x5
155x5x2
Pull ups
35
Band glute bridge
325x20x4
Nordic ham curl
3x6 can almost do a full rep now
Dips
2x10
KB rows
100x6x3 per side
Deadlift
135x10
225x5
275x5
Was a little too tight to keep going with these
Hang power snatch
45x5
65x5
75x5
85x5
95x5
105x3
115x3
Squat
45x10
135x10
185x5
225x5
255x3x10 beltless on the minute
OHP
135x5
145x5
165x1
175x1x3
Nordic ham curl
2x8
1x5
Pull ups
20
Single leg elevated squat
1x5
2x8 all per side
Sled sprints
110x25mx10
110x25mx4 backward
Pull ups
40
Band glute bridge
325x15x2
325x30
Paused dips
3x5
Double kb snatch
3x10 with 45s
KB rows
100x8x3 per side
KB thrusters
2x8 with 45s
Deadlift
135x10
225x5
275x5
315x5
345x3
365x3x2
365x4
335x3
BB Row
135x10
155x8x3
Squat
45x10
135x10
185x5
225x5
265x5x3 belt less
OHP
90x6
135x5
155x3x3
Pull ups
20
Ab wheel
3x10
Think an imbalance between back and abs have been keeping back tight, we'll see if these help.
Pull ups
40
Band glute bridge
325x25x3
Nordic ham curls
3x5
Dips
3x8
Hang power snatch
45x5
65x5
75x5
85x5
95x3
105x3
115x3x3
Deadlift
135x10
225x5
275x5
315x4
Squat
45x10
90x10
135x5
185x5
225x5
275x5x3
OHP
135x3
145x3
155x1
175x1x3
135x6
Reverse hyper
3x10 bodyweight
I'd like expand on these but need to get creative with equipment limitations
Pull ups
20
Single leg elevated squat
3x8 per side
Ab wheel
3x10
Pull ups
40
Nordic ham curl
3x5+3 negatives
Paused dips
3x5
Glute bridge
325x25x3
Double KB press
3x10 with 45s
Squat
45x10
90x10
135x5
185x5
225x5
285x5x3 first set beltless
OHP
135x5
155x3
165x2
175x1x3
Pull ups
25
Nordic ham curls
3x5
KB rows
100x6x3 per side
Pull ups
30
Single leg glute bridge
A bunch
Had to shovel snow, no time for anything else
Hang power snatch
45x5
75x5
95x5
115x3x3
Deadlift
135x8
225x5
275x5
315x3x2
Still experiencing soreness, going to take a break from deadlifting for 2 weeks
BW reverse hyper
4x10
1x20
Front Squat
45x10
90x10
135x5
185x5
225x3
255x1x4
OHP
135x5x5
Pull ups
30
Nordic ham curl
3x5
Single leg elevated squat
1x8
2x8 +25# all per side
Double kb press
3x8 with 45s
Double kb rows
3x8 with 45s
Pull ups
36
Band glute bridge
325x25x4
Nordic ham curl negatives full rom
3x5
Dips
3x8
Double kbsnatch
2x8 w/45s
Ab wheel
3x12
Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x3x3
OHP
135x5
155x3
180x1x3
155x3
135x5
Pull ups
20
KB rows
100x5x2 each side
Pull ups
35
Band glute bridge
325x25x4
Nordic ham curls
3x6
Dips
3x8
Elevated single leg squat
2x8
1x10 each side
Yesterday
Power snatch
45x5
75x5
95x5
105x3
115x2
125x1x3
Nordic ham curl
3x6
Today
Squat
45x10
90x10
135x5
185x5
225x5
275x1
305x3x3
OHP
135x5
145x5x5
Pull ups
20
Single leg elevated squat
4x10 each side
Pull ups
40
Banded glute bridge
3x20
Nordic ham curls
3x8
Dips
3x10
Ab wheel
3x12
Double kb rows with45s
2x10
1x16
Saturday
Deadlift
135x10
225x5
275x5
315x5x5
Today
Squat
45x10
90x10
135x5
185x5
225x5
275x1
315x3x3
OHP
135x5
155x3
175x1
185x0
Pull ups
20
Pull ups
40
Band elevated glute bridge
3x20 started doubling some of the bands, no idea what weight it actually is but glutes were definitely pumped
Nordic ham curls
3x8
Dips
3x8
KB rows
100x8x2 each side
Double kb snatch
3x8 with 45s
Deadlift
135x8
225x5
275x5
335x5x3
Squat
45x10
90x10
135x5
185x5
225x5
275x3
135x5 front
185x5 front
225x3 front
OHP
135x5
150x5
150x4
150x3
Single leg elevated squat
3x10 per side
Nordic ham curl
2x5
Pull ups
20
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x8
Dips
3x5 +25#
Double kb rows
3x12 w/45s
Squat
45x10
90x10
135x5
185x5
225x5
275x3
315x2
315x5
OHP
135x5
155x3
165x1
175x1x5
Pull ups
40
Band glute bridge
3x25 glutes on fire
Nordic ham curl
3x8
Dips
3x10
Elevated single leg squat
3x8 per side
KB rows
100x8x2 per side
Squat
45x10
90x10
135x10
185x10
225x5
255x3x10
OHP
135x5
160x1
170x1
180x1x3
155x3
Pull ups
20
Nordic ham curl
3x5
KB row
100x10x2 per side
Pull ups
30
Single leg squat
3x5 per side
Single leg elevated squat
3x8 per side
Paused dips
3x5
Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x1
325x1x3
OHP
135x5
160x1
170x1
180x1x4
KB rows
100x8x3 each side