Workouts Of The Week

Happy Monday! Hope ya'll had a great weekend! 

Workouts were good this week, just made them up on the fly. I'll be starting Brandon Lilly's leg routine this coming week!

I still could barely walk from Saturday's leg workout, so today was just upper body, no glute work, except for some lateral band walks between farmer's walks.

1)DB snatch: 4x5
2)Seated DB overhead press: 35x8/40x3x6
3a)Bench press: 95x4x6
3b)Pendlay row: 95x4x6
4)Pull-aparts: 5x20
5a)Farmer's walks(off set) 4x45-60 seconds
5b)Band walks 3x15

I planned on starting my new leg program this week, but I just didn't feel like I would be able to squat, even though the soreness was much better. So I decided to do deadlifts instead. They felt great, even going beltless and sumo stance. Not going super heavy on them, but just getting used to doing sumo again.

1)Sumo deadlift: 185x5/205x5/210x5/190x8(double overhand grip last set)
2)Leg press: narrow stance 3x15/wide stance-2x15
3)Glute ham raise: 0x12/10x3x12
4a)Band seated abductions: 3x25-30
4b)Bulgarian split squat, holding one dumbbell: 3x12
5a)Back extensions w/weight: 3x12
5b)Calf raises; 1x15/3x12
6)Feet elevated glute bridge with band: 25/20/20
7)Hanging leg raises: 4x8
(40 second jump rope between sets of last 2 exercises)

This was a really fun workout for me. Sometimes I like workouts that aren't strength focused at all! Got a good little pump.

1)Muscle ups: 2/1/1/1
2)Pullups: as many sets as it took to get to 40 reps
3)Handstand pushups: 8/7/6/5/4/3/2/1
4a)DB chest press: 40x3x12
4b)Wide grip cable row: 3x12
5a)DB alternating curl: 3x8
5b)DB lateral raise: 3x12
6a)Single arm overhead carry: 50 x 25 seconds
6b)L-sit hold: 3x12-15 seconds

Working on getting my body used to squatting with higher reps, slowly adding weight each week. Next week I'll aim for adding reps with the same weight.

1)Hip thrust w/band around knees: 155x3x12
2)Squats: 160x3x8
3)RDL single leg: 60x3x10
4a)Reverse hyper:3x15
4b)Sissy squat(machine): 3x20
5a)Band clams: 3x20
5b)Lunge jumps: 4x20


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