Happy Monday! Hope ya'll had a great weekend!
MONDAY UPPER BODY
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)
FRIDAY UPPER BODY
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
SATURDAY LOWER BODY
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
Workouts were good this week, just made them up on the fly. I'll be starting Brandon Lilly's leg routine this coming week!
MONDAY UPPER BODY
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)
FRIDAY UPPER BODY
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
SATURDAY LOWER BODY
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
Comments
Post a Comment