Front squat
55x10
110x10x2
135x5
185x5
225x5
275x1
295x1
315x1
335x1 PR
OHP
135x5
165x2
185x1
195x1
Pull ups
20
Front raises
45x10x2
Printable View
Front squat
55x10
110x10x2
135x5
185x5
225x5
275x1
295x1
315x1
335x1 PR
OHP
135x5
165x2
185x1
195x1
Pull ups
20
Front raises
45x10x2
Pull ups
30
Nordic ham curl
2x5
Rows with 55# kb
3x8
Squat
55x10
110x10
135x10
225x5
275x3
305x3
335x1
365x1
385x1 PR
OHP
135x5
155x3
175x2
175x1
155x3
Pull ups
25
Deadlift
135x10
225x5
315x5
365x3
405x1
435x1
385x5
BB calf raise
135x10
225x10x3
135x20
Front raise 45x10x3
Pull ups
35
Band glute bridge
3x20
Nordic ham curl
2x6
Dips
1x8
3x3+45#
Sled pulls
110x10 minutes at varying speeds
Double kb snatch
2x with 55s
Paused deads
135x5
225x5
315x5x3
Fat man pull ups
3x10
BB calf raise
185x12x3
Double kb rows with 55s and 45s
3x5
Front squat
55x10
110x10
135x5
185x5
225x5
265x5
285x5
OHP
135x5
155x3
105x8x2 BTN
Pull ups
20
Might need a deload next week
Squat
55x10
110x10
135x5
185x5
225x5
275x3x3 all paused
225x10
OHP
135x6
145x5x3
BB calf raise
145x10
235x8x4
Pull ups
25
Pull ups
50
Band glute bridge
3x20
Nordic ham curl
2x5
Dips
2x8
2x3 weighted
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x3
295x3x3
BTN OHP
95x8
115x5x2
Pull ups
20
Pull ups
40
Nordic ham curl
2x5
Dips
3x10
Single leg step ups
2x8 each side
Squat
55x10
110x10
135x5
185x5
225x5
275x3
315x3x2
315x5
OHP
135x3
135x5
155x3
175x1x5
BB calf raise
175x10x4
Pull ups
20
Deadlift
135x10
225x8
315x5
365x3
385x1
405x1
365x10
Front raise
45x12x3
Pull ups
40
Band glute bridge
4x15
Nordic ham curl
3x5
Dips
1x8
3x3 weighted
Double kb snatch
3x5 with 55s
Pause deadlift
135x5
225x5
315x5
345x3x2
Fat man pull ups
3x5
Double kb rows w/55s and 45s
3x5
Front squat
55x10
110x10
135x5
185x5
225x5
275x5x3
Push press
135x5
155x5
175x3x3
BB calf raise
175x10
245x8x3
Pull ups
30
Pause Squat
55x10
110x10
135x5
185x5
225x5
255x3x3
OHP
135x5
145x5x3
Pull ups
20
Kind of sick today so this was rough
Pull ups
40
Band glute bridge
2x20
Dips
3x5
Double kb snatch with 55s
3x5
Paused deads
135x5
225x5
315x3
355x3x2
Fast man pull ups
3x6
Double kb rows with 55s and 45s
2x6
Took a few days off to recover from sickness, still kind of bothered but went at it this morning.
Squat
55x10
110x10
135x5
185x5
225x5
265x3
295x3
315x3
335x3x2. Wanted 325 x3x3 but mistakenly left 315 on the bar for first work set
OHP
135x3
135x5
155x3
175x1x5
155x3
Pull ups
35
Yesterday
Deadlift
135x8x2
225x5
315x5
365x3
405x3x3
Today
Pull ups
40
Band glute bridge
3x20
Dips
2x8
3x3 weighted
Double kb snatch
3x5 with 55s
Double pause deads
135x5
225x5
315x3x3
Fat man pull ups
3x8
Double kb rows with 55s and 45s
2x6
Front squat
55x10
110x10
135x5
185x5
225x5
265x3x3
OHP
135x5
155x3x3
Push press
155x3
175x3
185x3
BB calf raise
185x12x3
Pull ups
25
Squat
55x10
110x10
135x10
225x10
255x3x10
Pull ups
30
Dips
3x10
Squat
55x10
110x10
135x10
225x5
275x5
315x2
335x1
360x1
395x1 felt a few inches high but I'm counting it as a PR.
325x5
OHP
135x5
155x3
175x1x5
155x3
Pull ups
30
Double kb snatch with 55s
3x5
deficit deads
135x10
225x5
315x5
345x3x2
345x5
Pull ups
30
Double kb rows with 55s and 45s
3x5
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x1
OHP
135x5
165x3x3
Push press
135x5
165x3
185x3x2
Pull ups
35
Squat
55x10
110x10
135x10
185x10
225x10
255x10
OHP
135x3
135x5
155x3
Kind of sore from Saturday so took it easy.
Pull up
35
Skater squat
2x10
55x10x2
Dips
2x6
1x3 weighted
Yesterday
Deadlift
135x10
225x8
315x5
365x3
385x3
405x3
435x1
Today
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x2
285x1x5
OHP
135x5
155x3
175x3x2
175x1
Push press
155x5
175x3x3
Pull ups
30