Pull ups
45
Band glute bridge
3x25
Dips
1x8
2x5 weighted
Printable View
Pull ups
45
Band glute bridge
3x25
Dips
1x8
2x5 weighted
Double kb snatch w/55s
3x5
Deadlift
135x8
225x8
315x8x3
Row superset with 185, 110, 90
2x6
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x3
325x1x2
OHP
135x5
165x2
185x1x5
BB calf raise
185x10
255x8x3
Pull ups
25
Skater squat
1x8
2x8 weighted
Both sides
Squat
55x10
110x10
135x5x2
185x5x2
225x5
275x5
315x1x5 on the minute beltless
OHP
135x5
155x5
175x2x2
175x1
Pull ups
20
Deadlift
135x10
225x5
315x5
365x5
315x10
Yesterday:
Pull ups
20
Band glute bridge
2x25
Dips
3x5
Today:
Snatch double kb with 55s
3x5
Deadlift
135x10
225x5
315x5
345x3x3
Nordic ham curl
1x5
Double kb row with 55s and 45s superset
3x8
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x3
285x3
OHP
135x5
Then a bunch with slow negatives and paused reps
BB calf raise
135x10
225x8
275x5x2
225x8
Pull ups
25
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
2x5
Dips
3x8
Squat
55x10
110x10
135x5
185x5
255x3x10
OHP
135x5
155x3
175x2
155x5
BB calf raise
175x10
255x5x3
225x8
Pull ups
20
Deadlift
135x10
225x5
315x5
365x3
385x3
405x1
425x1
445x1 new pr!
405x5
315x10
Pull ups
40
Band glute bridge
2x25
Nordic ham curl
2x5
Dips
3x5
Double kb snatch with 55s
3x5
Deficit deadlift
135x5
225x5
335x5x3
Double kb row with 55s and 45s
3x8 each
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x1
295x1x2
275x3
OHP
135x5
155x3
175x2x3
BB calf raise
175x10
265x6x3
Pull ups
20
Double kb clean and press with 55s
3x8
Pull ups
40
Nordic ham curl
2x3
Dips
3x10
Step up squat
3x6 each leg
Squat
55x10
110x10
135x5
185x5
225x5
255x5
285x3
315x3
345x3
OHP
135x5
165x2
195x1
185x1
155x3
BB calf raise
155x10
255x10x3
Pull ups
25
Skater squat
1x8
55x8x2 Each side
Deadlift
135x10
225x5x2
315x5
365x3
405x1
435x1
455x1 new official pr! Couldn't have done another try but I probably could've had 465 if I tried that instead.
365x10
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
2x5
Dips
1 x 10
2x3 weighted
Squat step ups
2x8 each side
Double kb snatch with 55s
3x5
Paused deadlift
135x5
225x5
315x3
335x3x3
Rows superset with 195, 55s, 45s
3x5
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
275x1
295x1
315x1x3
OHP
135x5
165x3x3
BB calf raise
135x10
225x10
275x5x3
225x10
Pull ups
22
Skater squat
1x5
55x5x2
55x10
All per side
Pull ups
40
Dips
2x10
Farmers carry
a bunch
Squat
55x10
110x10
135x5
225x5
255x5
285x3
315x3
345x4
OHP
135x5
155x3
175x2x3
Pull ups
20
Deadlift
135x10x2
225x5
315x5
365x3
405x1
425x4 new 4rm, wanted 3, shot for 5
BB calf raise
135x10
225x8x3
Pull ups
50
Band glute bridge
3x25
Nordic ham curl
2x5
Dips
1x8
3x3 weighted
Sled pull
100 x 10 minutes at varying speeds
Double kb snatch
2x5 w/55s
Paused deads
135x10
225x5
315x3x3
BB row/double kb row superset
3x6
good luck with your lifting goals in 2017. all the best.
[QUOTE=JustBulk;1520712541]good luck with your lifting goals in 2017. all the best.[/QUOTE]
Thanks mang, we all gonna make it.
Front squat
55x10
110x10
135x5x2
185x5
225x5
275x3x3
OHP
135x5
155x3
175x3
155xm
BB calf raise
175x10
225x8x4
Pull ups
25
Double kb clean and press
2x8 with 55s
Squat
55x10
110x10
135x5
185x5
225x5
275x5
295x2
315x3
315x5
OHP
135x5
155x3
180x2
165x5
Pull ups
20
Deadlift
135x10
225x5
315x5
365x3
405x1
425x5 new 5rm
Pull ups
25
Band glute bridge
3x25
Nordic ham curl
2x5
Dips
1x10
2x3 weighted
Double kb snatch with 55s
3x5
Pause deadlifts
135x5
225x5
315x3
335x3x3
BB calf raise
135x8
245x8x3
Double kb rows superset with 55s and 45s
3x8