MONDAY UPPER PULL+GLUTES
Fun workout. Did some dumbbell snatches to start, then did pullup clusters with a 10lb weight just to change it up. Also did some Pendley rows for the first time ever, and they were kind of fun!
1)Dumbbell snatch: 40x3x5
2)Neutral grip pullups: Cluster sets w/ 10lb weight (2 pullups, rest 10 seconds, x4), rest and repeat for 3 sets
3)Pendlay rows: 95x6/115x6/115x6/105x6
4)1 arm cable row: low 2x10/high 2x10
5)Kneeling face pulls: 3x15
6a)Reverse hypers: 80x3x15
6b)Band walks: 3x15/leg
7a)Handstand pushups: 4x5
7b)Ab wheel negatives: 4x8
WEDNESDAY LOWER BODY
Squats this week were still light, but I added a pause to them, so they were definitely challenging. Increased weight on RDLs, leg press, and glute ham raises this week. Calves actually got sore with the heavier weight and drop set I did on the last set.
1)Squat jumps: 3x5
2)Pause squats: @60% 1 RM 4x8
3)RDLs: 135x8/155x3x8
4)Narrow stance leg press: 270x4x10
5)Glute ham raise: 10x10/15x3x8
6)Calf raise: 150x10/170x10/10/8+drop set 6/5
7a)Seated abductions: 30/25/25
7b)Split squat jumps: 3x10/leg
FRIDAY UPPER BODY PUSH
This was a really good workout! Bench was finally heavy, which made me happy. :)
1)Bench press: 5x3 @75% (I used 110lbs)
2)Push press: 95x3x6
3)DB chest press: 40x8/45x8/45x8/Ring pushups w/pause: 1x14
4)Landmine press: +10x3x10
5a)EZ bar drag curl: 3x14/12/12
5b)Tricep pushdown: 3x12
6a)Lsit hold: 4x12 seconds
6b)Neutral grip pullups: 2x8
SATURDAY LOWER BODY
Another great workout. Front squats felt really good, even beltless. Did 3x5, then was able to get 10 on the last set! Bumped up the weight for deads to 83% of my sumo max for 4 sets of 4. They felt really good as well. Also decided to go heavier on hip thrusts, and I've realized I think I just feel them more at a heavier weight. Walking lunges and band walks were just cardio, plain and simple. I couldn't get to the sled, so I decided to do treadmill sprints this week instead. Haven't done those in forever!
1)Front squats: 125x3x5/125x10
2)Deadlifts: 4x4 @83% (205) beltless
3)Hip thrusts: 135x12/155x10/185x8/205x8/205x8
4a)Walking lunges: 35x3x10
4b)Band walks: 3x12/leg
Finisher: treadmill hill sprints
6x12 seconds/ ~60 second rest, worked up to 15% incline, 11.2 mph
Fun workout. Did some dumbbell snatches to start, then did pullup clusters with a 10lb weight just to change it up. Also did some Pendley rows for the first time ever, and they were kind of fun!
1)Dumbbell snatch: 40x3x5
2)Neutral grip pullups: Cluster sets w/ 10lb weight (2 pullups, rest 10 seconds, x4), rest and repeat for 3 sets
3)Pendlay rows: 95x6/115x6/115x6/105x6
4)1 arm cable row: low 2x10/high 2x10
5)Kneeling face pulls: 3x15
6a)Reverse hypers: 80x3x15
6b)Band walks: 3x15/leg
7a)Handstand pushups: 4x5
7b)Ab wheel negatives: 4x8
WEDNESDAY LOWER BODY
Squats this week were still light, but I added a pause to them, so they were definitely challenging. Increased weight on RDLs, leg press, and glute ham raises this week. Calves actually got sore with the heavier weight and drop set I did on the last set.
1)Squat jumps: 3x5
2)Pause squats: @60% 1 RM 4x8
3)RDLs: 135x8/155x3x8
4)Narrow stance leg press: 270x4x10
5)Glute ham raise: 10x10/15x3x8
6)Calf raise: 150x10/170x10/10/8+drop set 6/5
7a)Seated abductions: 30/25/25
7b)Split squat jumps: 3x10/leg
FRIDAY UPPER BODY PUSH
This was a really good workout! Bench was finally heavy, which made me happy. :)
1)Bench press: 5x3 @75% (I used 110lbs)
2)Push press: 95x3x6
3)DB chest press: 40x8/45x8/45x8/Ring pushups w/pause: 1x14
4)Landmine press: +10x3x10
5a)EZ bar drag curl: 3x14/12/12
5b)Tricep pushdown: 3x12
6a)Lsit hold: 4x12 seconds
6b)Neutral grip pullups: 2x8
Another great workout. Front squats felt really good, even beltless. Did 3x5, then was able to get 10 on the last set! Bumped up the weight for deads to 83% of my sumo max for 4 sets of 4. They felt really good as well. Also decided to go heavier on hip thrusts, and I've realized I think I just feel them more at a heavier weight. Walking lunges and band walks were just cardio, plain and simple. I couldn't get to the sled, so I decided to do treadmill sprints this week instead. Haven't done those in forever!
1)Front squats: 125x3x5/125x10
2)Deadlifts: 4x4 @83% (205) beltless
3)Hip thrusts: 135x12/155x10/185x8/205x8/205x8
4a)Walking lunges: 35x3x10
4b)Band walks: 3x12/leg
Finisher: treadmill hill sprints
6x12 seconds/ ~60 second rest, worked up to 15% incline, 11.2 mph
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