Nice deadlift PR! I love the workouts–hill sprints and carpushing are beastly for conditioning work.
Thanks Juniormint and Catnip!
Cycle 1, Deload
Complexes
4 sets of 8 reps: squat, lunge, press and rows (took out my usual deadlift due to extreme soreness)
1@bar, 3@65
Palloff abs
2x8@40 (while waiting for pullup bar)
Pullups
3x3 with 1 red band
3x5 with 2 red bands
Cable pulldown abs
4x12@70,80
Running on the track (8.5 laps=1 mile)
8.5 lap warmup
4 laps sprint strait-aways, easy on curve
*So glad deload week has gotten here. My pullups were weak and I’m just tired. Good workout though.
Cycle 1, Deload
Squat
10 bar, 2x8@95, 5x5@115
Pullups
5x8 with 2 red band (1 set PR)
Hypers
5x10@50
Carpushes
6x25yd sprints
*A pretty boring workout until I got to carpushes in the 85 degree heat. Woah…that is all.
Cycle 1, last day of deload
Deadlift
10@bar, 8@115, 2x8@135, 5x5@165
DB Rows
4x8@60 on each arm
Goblet squat
4x8@60
Banded situps (with 2 red bands)
10, 6, 8
Cycle 2, Week 1
Friday
Complexes
4 sets of 8 reps: squat, lunge, press, deadlift and row
1@bar, 2@65, 1@75
Pullups
3x3 with 1 red band
6x6 with 2 red bands
Airdyne bike
4 min warmup, 2 tabatas with 3 min rest in between
Today(Sunday)
Squat
8@bar, 8@65, 8@95, 5@115, 5@125, 3@140(10lbPR), 3x5@125
*these were super easy, I probably could have gone for 3@145 or 150 but decided to push it next time I squat.
Pullups
3x5 with 1 red band
3x5 and 10 with 2 red bands
*I’m going up from 3x3 to 3x5 with 1 red band which is very hard the first time. I was exhausted today.
GHR with 1 red band
8, 6, 5, 5
Cycle 2, Week 1
Deadlift:
8@bar, 8@115, 8@135, 5@165, 3@185, 3@195, 3@205(10lbPR), 3x5@165
*Very easy PR today. Could have gone for 210 or even 215 but I was under a time crunch for school.
Goblet Squat
4x8@60
DB Rows
4x8@60 per arm
Cycle 2, Week 2
Friday(4/13)
Complexes:
5 sets: squat, lunge, press, rows (skipped the deadlift…my back was killing me from Wednesday)
Airdyne Bike
warmup and 2 tabatas that kicked my ass, total of 15 minutes
Pushups
3x10
Today (4/15)
Squats
8@bar, 8@65, 5@95, 5@115, 5@125, 2@135, 2@145(10lb PR), 2@155(20lb PR), 3x5@125
*Awesome day for squats. They all felt strong and easy. I was originally only going for the 2@145 but that was easy so I went for 155 which is also my 1 rep max. I’ll be blasting that one away next week though;)
GHR:
3x5 with 1 red band
Pullups
3x5 with 1 red band
5x6 with 2 red bands
*So many pullups. It was rough today but I go in everything that I wanted to.
Bulgarian split squats
4x5@40 per leg (20 in each hand)
*Ass will hurt tomorrow.
Update from Cycle 2:
Squats
Week 3:1@165(10lb PR), 3x3@135
Deadlift
Week 2: 2@225,3x5@185
Week 3: 1@245,2x5@165(very unmotivated that day, but still got the 10lb PR)
Deload week:
Squat
10@bar, 8@65, 4x8@95
Pullups
3x5 with 1 red band
Paloff press:
3x10@40 on each side
Bulgarian split squats
4x5@30 in each hand on each leg
Hooray on more PRs!! Also, gotta love pallof presses–they’re not as easy as they look. Keep on truckin’ in here!
Thanks junior! I appreciate the encouragement!
Cycle 3, Week 1
Sunday:
Squat: 8@bar, 8@65, 5@95, 5@115, 3@125, 3@135, 3@145(1 rep PR), 3x5@125
Pullups:
20 reps with 1 red band: 5,4,4,4,3 (Progress is slowing down with the pullups. They just aren’t improving like everything else, but I’m going to keep trying to get there without a band’s help)
Cable Pulldown abs:
4x10@70
Hypers:
4x10@55
Today:
Deadlift: 10@bar, 8@115, 8@135, 5@165, 3@185, 3@205, 3@215(1 rep PR), 3x5@165
*I have a nasty cold, so I did the bare minimum on deadlift today, but got my goal.
DB Rows:
3x8@60 on each side
Goblet Squats:
3X8@60
Bulgarian split squat:
3x5@30 in each hand
Incline dips:
3x10
Woodchopper abs:
3x10 on each side
Cycle 3, Week 2
Squat: 8@bar, 8@65, 8@95, 5@115, 3@125, 3@135, 2@155, 2@165(failed), 3x3@135
Natural GHR:
5x5 with 1 red band
Lat Pulldowns
5x8, 1 set @80, 4 sets @90
Cable Pulldown Abs
5x10@90
Side Abs
2x15@25 on each side
Nice squatting 
Thank you coyotegal:)
Cycle 3, Week 2
Deadlift
8@bar, 2x8@135, 2x3@185, 2@205, 2@225, 2@245(failed the first one),
3x3@135 with bands, 3x3@135 without bands
*worked on speed and explosiveness after the failed attempt
DB Rows
3x8@60 on each side
Bulgarian split squat
4x5@35 in each hand
Thursday 5/31:
Squats: 8@bar, 8@65, 5@95, 3x12@95, 3x3@115
T-Bar Row:
4x8@45
Overhead DB(superset with T-Bar)
4x8@25 on each arm
Abs and a little biking
Friday 6/1:
23 min on the arc trainer
DB Rows:
3x8@65 per arm
T-Bar Row(again, lol)
4x8@35
Abs and stretching
Monday
14 min on treadmill
DB Bench:
4x8@30(60)
Bulgarian split squat
4x5@30(60)
Cable Row Abs
Tuesday:
Deadlift:
15@bar, 2x8@135, 3x5@155, 5x5@185…ended up being a 2 set PR, happy day.
Powersquat
4x8@“50”
Lat Pulldown(superset with powersquat machine)
4x8@“100”
20 minutes on the Arc trainer
*Pretty wimpy workout, but I’m without a plan right now so I’m kind of in la-la land. Hoping to make this a bit more beastly when I get my shit together.
Get it, baby!
Haha thank you, I’ll spot you anytime;)
Thursday:
2 mile run
T-bar Row
3x8@45
Standing Ham curl(superset with T-bar)
3x5@40 on each leg
Cable Pulldown abs
4x8@“80”
Seated Cable low-row(superset with pulldowns)
3x8@“90”
Goblet squats
3x8@50
Squat:
2x8@bar, 5x5@95, 3x5@125
Inverted Rows(superset with squat)
7x5
Hypers
4x10@55
Palloff Press
2x8@40 on each side
Cable Pulldown Abs
3x10@70
Nice work Chickie!