sprint day deload
gym
Tmill 15 min
foam, mobility
pallof press 4x8 with OH ext
mobility
seated hamie curl for blood flow
mobility
Turf and track
1/4 mi walk
1/4 mi jog
sprints 3x30, 3x50 @ 85-90% max
kept the effort up but reduce volume
1/4 mi walk
hopefully get in 3 more weeks of sprints before there is not enough light.
Peace
Cool photo even though the women were expecting outdoor hip thruster footage.
they’re going to have to tuck a dollar first !
deload is over Sat starts next cycle
Incline BP 5x95,115,135
Pendlay row 3x5x135
BBP 3x12x60
Seated cable row 3x12x100
BB Hip Thruster 3x8x315
Yesterday Glute March 3xmax reps ( I don’t reps)
Peace
Incline Tmill 15min
Stat Bike 15 min
strechy, foam,mob
Glutetastic
Glute march with 5 sec hold 4xwhatever
supersetted with
back extension 4x12xbw+35
more stretchy…lats very tight…for baby lats anyway…
Boring but I actually feel good
Peace
Your shorthand. I almost can’t figure out what you did.
Biker - dazed and confused are we! I’ll do better, sorry
DL 5x265, 5x300, 9x340 rep PR+2
RDL 10x135,155,175
Bootyfication
BB Glute Bridge 20x185, 20x205
it was a good session
Peace
MP 5x95, 5x120, 9x140
Weighted Chins 3x5xbw+35, 2x4xbw+35
cable side lateral 4x8sidex25
weighted dips 10xbw+45, 9xbw+50, 8xbw+50
CGBP worked up to single 225 just figuring out where I am at for next week.
Peace
Squat 5x185, 5x210, 10x235
hack squat 2x7x2plates per side, 2x4x2.5 plates per side
leg press 3x10x3 plates per side
Bootyfy
Hip thrusters 3x8x325
Peace
Incline Treadmill walk 15 min
foam roll
mobility work
incline curls 3x10
preacher curl 3x10
hammer curl 2x10
track and turf
1/4 mile walk
sprints 10x30, 4x50
1/4 mile walk
going to try and squeeze one more week ( daylight) before moving them to Sunday so I can stay with it for a few more sessions.
Peace
single leg hip thrust max hold 3sets x2min each
28 down/2 to go
Well, at least you’re doing more than I am right now. Think about that.
Well Biker, we are waiting for your triumphant return…
mediocre day
incline BP 5x155, 5x175, 6x200
DB row 3x10x70s
CGBP ( paused) 7x175, 7x195, 5x205
DB overhead extension ( single arm) 3x10x25
Neutral grip Chins (EMOM) 5,5,4,5,4,3
The incline BP should be better, but I have noticed after leg day Tuesday , Sprints wed and the hip thruster stuff , I’m just not recovered energy wise for Thursday…took it easy on DB row to slow down the rep and maintain form.
Peace
Triumphant return. That’s rich. If you want to read one of those, go bug bulldog.
Now, you’re just being modest. Bulldog is awesome, but he ain’t cranking out 100 rep leg presses and handstand push ups. You’ll have to go somewhere else to sell that nonsense 
DL 3x280, 3x320, 8x360
RDL 10x175,185,190
overhead shrug 4x8x85
Trap Bar (EMOM) 2x225 10 min
now at work, new ERP system go live date is Monday…yeah me!
Peace
50
you know what I mean if you know what I mean
everyday, I’ll post 50…
Hmmm… I believe you mentioned something about chins a while back. ???
MP 3x115, 3x130, 8x145
Weighted Chins BW+45 5,4,3,3,3.75
Cable laterals 3x10 side
Weighted Dips BW+50 10,9,8
50
Peace
