Loganator's Log: Back to My Roots

Training Training Logs
521

Thursday
Farmers walk 3x100ftx135 6x100ftx185
Log press 3x10x85 8x105 5x115 4x5x135
Band pull apart 9x25xpurple

Axle press 10xbar 3x10x95
Pull ups 4x8

Pjr pull over 5x15x50
Dbell row 5x10x50
Ring row 5x10

Saturday
Pull ups 5x8 7x10
Band pull apart 5x25xpurple

Sunday
Axle push press 10xbar 2x10x95 2x5x135 3x5x155 0x185
Farmer walk 3x100ftx135 4x100ftx185
Band pull apart 7x25xpurple

Incline dbell press 10x55 8x70 4x5x90
Pull ups 6x8
Reverse fly 6x20x15

Dips 3x20
Ring row 3x10
Incline hammer curl 3x8x20

Prowler x100ft 3x100ftx90
Lying hamstring curl 2x15x25 10x35 10x45

Monday
Pull ups 5x5 7x10

Tuesday
Axle press 2x15xbar 2x5x95 3x115
1 strict + 1 push press 3x135
3 min AMRAP 22x95
Band pull apart 8x25xpurple

Farmers walk 2x100ftx135 100ftx185 100ftx205

Incline Y 4x15x5
Reverse fly 4x20x10
Pull ups 4x8

Pjr pullover 15x50 2x15x65

Hamstring curl 2x15x25 10x35 10,10,9,8,8x45

Got humbled by the axle 3 times over the last however many days, had to make sure the first 2 werenā€™t a fluke. Not sure what it actually weighs but Iā€™ll call it 45 for easy math. @T3hPwnisher was right about sugar free bbq sauce so I think Iā€™ll stick with the axle for a while to see what happens.

Prowler flared up the hip. Will try just the high handles rather than high and low this weekend to see if I can get in some kind of quad work. Another month or so and this injury will tie IT band syndrome as my longest lasting injuryā€¦letā€™s hope not.

2 Likes
522

Reverse sled drags - very little hip involvement, super knee friendly, quad heavy, overall safe and awesome.

2 Likes
523

As I started to reply to this I realized there was a lot I wanted to say so thought itā€™d be good to put in my log.

Thatā€™s part of it, tendons will rub over the ASIS on the front of the hip. The red flag that it was snapping hip syndrome was difficulty standing from a seated position. If I sat for more than a couple mins Iā€™d get a lot of pain as I got close to standing, Iā€™d almost have a ratcheting motion on the way up rather than a smooth transition.

First month after the strain was weird, pain from groin that would occasionally go all the way up deep into my love handles and back. Not awful pain but not pleasant either. Also it was somewhere Iā€™ve never felt pain before so that was part of it being weird. Since then itā€™s just a mild low grade pain in the front of the hip/groin.

Started going to the chiropractor again a month or so back. My right leg is 3/8th of an inch shorter and itā€™s rotated a little wonky. Had a history of IT band syndrome back when I was running high mileage. Itā€™s a known issue that my hips/core are weak but I havenā€™t trained them seriously in 4 years so I was bound to get hurt eventually, gotta do my ā€œhomeworkā€ if I want to be able to train hard.

The 2 times I had ITBS I couldnā€™t run for 6 months. But 6 months after getting back into it I was hitting PRs in workouts and weekly mileage. Been here before and know Iā€™ll come back stronger than ever, injuries give me a good training mindset and itā€™s been a while since I had one.

Also replacing legs with arms isnā€™t so bad, sometimes itā€™s fun to be a bro.

1 Like
524

Thursday
Pull ups 5x5 5x12

Sunday
Calf press 3x10x90 10x180

Axle press 2x10xbar 2x5x95
1 strict + 2 push 6x135
3 min AMRAP 22x95
Farmer walk 3x100ftx135 2x100ftx185
Band pull apart 8x25xpurple

Trap bar carry 892ftx170

Pull ups 6x8
Reverse fly 6x15x20
Incline Y 6x15x5

Incline dbell row 7x15x40
Backward sled drag 2x100ftx45 100ftx90 4x100ftx135
Lying hamstring curl 2x15x25 15x35 4x10x45

These felt good today, went conservative to see how it feels in the morning but I liked them.

1 Like
525

Sunday

Tri press down 5x20x20
Ezbar curl 5x20xbar

Banded tri press down 50x20
Hammer curl 10x35

Tuesday

Pull ups 5x8 1x16

Tri press down 3x20x20
Ez bar curl 3x20xbar

Wednesday

Pull ups 3x5 3x8 3x10 3x12 2x10

Thursday
Reverse sled drag 2x100ftx45 3x100ftx90 8x100ftx135
Axle press 3x10xbar 2x5x95
1 strict + 2 push press 8x135
Pull ups 13x5

Axle press 3 min AMRAP 22x95

Hamstring curl 2x15x25 15x35 5x10x45
Pull ups 8x8

Incline dbell press 10x50 8x65 3x5x90
Reverse fly 5x20x10
Incline Y 5x10x5

Pjr pullover 15x50 2x15x65
Incline hammer curl 3x8x20

Over 300 pull ups in 3 days, no wonder my shoulders are a little cranky

526

Saturday

Pull ups 5x5 6x8

Cable row 4x25x70

Ez bar curl 75xbar

Sunday
Axle press 3x5x95 3x115
1 strict + 3 push 5x135
Farmers walk 3x100ftx135 6x100ftx185

Axle press 3 min AMRAP 24x95

Log 5x85 3x135 2x1x175 2x1x195
Pull ups 6x8

Reverse fly 5x20x15
Incline Y 5x15x5

Tuesday
Incline dbell press 10x60 10x70 8x80 5x90 4x95
Incline dbell row 5x12x50
Reverse fly 5x15x15
DtS 5xredx10

Pull ups 3x8
Cable reverse fly 3x20x15

1 arm rope press down 30lbsx20,18,15

Finally got more than 22 reps on my axle AMRAP

527

Thursday

Farmer walk 3x100ftx135 7x100ftx185
Axle press 3x10xbar 5x95 3x115
1 strict + 3 push press 5x135

Axle press 3 min AMRAP 21x95

Log 5x85 3x135 4x2x175
Pull ups 6x8

Incline dbell row 3x15x45
Reverse fly 3x20x15
Incline Y 3x15x5

Pjr pullover 15x50 2x15x60
Incline hammer curl 3x10x20

Saturday

pull ups 5x5 2x8 5x10

Sunday
Axle press 3x10xbar 2x5x95 3x115
2 strict + 3 push press 3x135
Farmers walk 4x100ftx135 4x100ftx185

Axle press 3 min AMRAP 23x95

Log press 5x85 3x135 4x2x175
Pull ups 6x8

Incline dbell press 10x60 10x70 3x10x80
Bottoms up kbell press 5x5x20
Reverse fly 5x20x15
Incline Y 5x15x5

Swiss bar seal row 3x15x95

Rope climb x1

528

Good to see you still getting the work in. Howā€™s the body holding up?

529

Upper body is tolerating 4-5x a week really well, although itā€™s really just 2 hard sessions and then some filler stuff.

I think at this point any progress in my hip is just regression to the mean, itā€™s gotta get better eventually, right? Been doing some banded therapy stuff but not logging it, think Iā€™ll start to though.

Think Iā€™ll do a little leg work this weekend just to see how it goes, at this point there shouldnā€™t be any damage left so the pain might just be fear-avoidance stuff, pain science is weird.

2 Likes
530

Thursday

Farmer walk 3x100ftx135 7x100ftx185
Axle press 3x10xbar 5x95 3x115
1 strict + 3 push press 5x135

Axle press 3 min AMRAP 21x95

Log 5x85 3x135 4x2x175
Pull ups 6x8

Incline dbell row 3x15x45
Reverse fly 3x20x15
Incline Y 3x15x5

Pjr pullover 15x50 2x15x60
Incline hammer curl 3x10x20

Saturday

pull ups 5x5 2x8 5x10

Sunday

Axle press 3x10xbar 2x5x95 3x115
2 strict + 3 push press 3x135
Farmers walk 4x100ftx135 4x100ftx185

Axle press 3 min AMRAP 23x95

Log press 5x85 3x135 4x2x175
Pull ups 6x8

Incline dbell press 10x60 10x70 3x10x80
Bottoms up kbell press 5x5x20
Reverse fly 5x20x10
Incline Y 5x15x5

Swiss bar seal row 3x15x95

Tuesday

Pull ups 3x5 10x8

Thursday

Pull ups 5x5 5x8
Log press 5x5x95 5x5x145
Deadlift 5x5x135 5x5x205

Cable row 100x70

Banded cable pullover 50x20

Friday

Pull ups 5x5 8x8

Sunday

Pull ups 9x5
Log press 3x5x85 2x3x135 2x2x175 1x195 1x205 0x215

Axle press 10xbar 5x95 6x6x115
Farmers walk 2x100ftx135 6x100ftx185

Squat 10xbar 3x5x135 2x5x185
Pull ups 5x8

Dips x50

Reverse fly 15x50

Incline dbell curl 20x15

Face pull 50x30

Wednesday

Log press 3x5x85 2x3x135 2x2x175 3x1x195 1x205
Pull ups 5x5 6x8

Farmers walk 2x100ftx135 6x100ftx185
Axle press 10xbar 5x95 125lbsx6,5,5,5,5,4
Pull ups 8x5

Reverse fly 3x25x15
Incline Y 3x15x5

Deadlift 2x5x135 4x5x225

Friday

Pull ups 5x5

Pull ups 5x6
Cable row 5x25x70

Tri press down 2x25x20 banded 3x25x20
Ez bar curl 5x25xbar

2 Likes
531

Sunday
Pull ups 5x5 5x8

Cable row 3x20x70 3x50x70

Push ups x150

Tuesday

Pull ups 5x5

Pull ups 3x8
Cable row 3x25x70

Wednesday

Log 3x5x85 3x3x135 2x2x175 1x195 2x1x205
Pull ups 10x5

Farmers walk 2x100ftx135 6x100ftx185
Axle press 10xbar 5x95 125lbsx6,5,4,4,4,4

Dbell reverse fly 5x20x20
Incline Y 5x15x5

Thursday

Deadlift 5x5x135 3x5x205 2x3x255 3x275

Tri press down 5x20x20
Ez bar curl 5x20xbar

Banded tri press down 50x20
Hammer curl 15x35

Saturday

Log press 3x5x85 3x3x135 2x175 2x1x195 3x1x205
Pull ups 13x5
Bottoms up kbell press 10x5x20

Farmers walk 2x100ftx135 6x100ftx185
Axle press 10xbar 5x95 125lbsx6,5,5,5,4,4

Pjr pull over 50x50

Reverse fly 5x20x20
Incline Y 5x15x5

Sunday

Deadlift 5x5x135 4x5x205 2x3x255 3x275 1x295

Tuesday

Log press 3x5x85 2x3x135 2x175 2x1x195 3x1x205 1x215
Pull ups 13x5
Bottoms up kbell press 8x5x20
Side plank 8x30s

Axle press 10xbar 5x95 125lbsx6,6,6,5,5,4
Farmers walk 2x100ftx135 6x100ftx185

Axle press 50xbar

Reverse fly 75x15

532

Friday

Pull ups 5x5 5x8 5x10

Cable row 2x50x70

Cable tri press down 5x20x20 banded 75x20

Ez bar curl 100xbar

Sunday

Log 4x5x85 3x3x135 2x175 1x195 1x205 3x0x225
Pull ups 10x5
Bottoms up kbell press 10x5x20

Farmers walk 2x100ftx135 6x100ftx185
Axle press 10xbar 5x95 125lbsx6,6,5,5,5,4

Dbell reverse fly 100x15

Push ups x115

Tuesday

Pull ups 5x5 5x8 3x10

Cable row 75x70

Thursday

Log press 3x5x85 3x3x135 2x175 2x1x195 1x205
Pull ups 10x5
Bottoms up kbell press 10x5x20

Farmers walk 2x100ftx135 4x100ftx185
Axle press 10xbar 5x95 125lbsx6,5,5,5,5,3

Reverse fly 3x50x15

Ring row 3x10
Incline dbell curl 3x8x20

Push ups x100

Saturday

Pull ups 5x5

Pull ups 5x8
Cable row 5x15x70

Pull ups 5x10 5x5

Cable row 100x70

Ez bar curl 100xbar

Wednesday

Pull ups 5x5
Band row 5x25xpurple

Deadlift 3x5x135 2x5x205 3x255 2x275 1x295 1x315
Pull ups 5x8

Sunday

Log press 3x5x85 2x3x135 2x175 1x195 2x1x205
Pull ups 10x5
Bottoms up kbell press 10x5x20

Axle press 10xbar 5x95 4x125 rest pause 20x95
Farmers walk 2x100ftx135 100ftx185

Reverse fly 50x20

Tuesday

Deadlift 3x8x135 2x5x205 3x255 3x275 3x295 1x315

Squat 3x8x135 3x5x185 3x5x225

Wednesday

Pull ups 5x5 5x8

Cable row 100x70

Friday

Pull ups 5x5

Tri press down 3x20x20
Ez bar curl 3x20xbar

5x2(Tri press down 20x20
Ez bar curl 20xbar)

Banded tri press down 50x20, no band 15x20

Ez bar curl 40xbar
Hammer curl 9x35

Saturday

Deadlift 5x8x135 3x5x205 3x3x275 3x3x295 3x1x315

Squat 5x8x135 5x5x185 3x5x225

533

I also want to do these many pull-ups. How are your elbows fairing?

534

Itā€™s on a built in bar for my super cheap rack but if I face out thereā€™s a perfect curve for my normal grip width. Keeps the elbows feeling good.

Mostly due them to warm up and practice using my lats for a change. Must be doing something because my back looks kinda big for how much weight Iā€™ve lost this year.

@voxel Iā€™m not sure what you can get away with as a climber because youā€™ll be using your elbows and shoulders a lot more than me when Iā€™m just lifting. Do you have a history of overuse injuries? (If you donā€™t mind me asking)

The bar

20201213_134049
20201213_1340493264Ɨ2448 1.21 MB

535

Sunday

Farmers walk 5x100ftx135 5x100ftx185
Axle press 2x10xbar 2x5x95 125lbsx6,4,4,4,4,4

Bench press 2x5x135 2x5x185 5x205
Sandbag carry 5x100ft

Dbell reverse fly 100x15

Tuesday

Deadlift 5x5x135 3x5x205 3x3x255 3x275 3x295 3x315

Wednesday

Pull ups 5x5

Pull ups 5x8
Cable row 5x25x70

Thursday

Squat 5x8x135 3x5x205 5x225 5x245 5x265

Friday

Pull ups 5x5 5x8

3 x 2(tri press down 20x20, ex curl 20xbar)

Rope overhead tri 100x10 2x50x20

Ez bar curl 75xbar hammer 5x35

Saturday

Deadlift 5x8x135 3x5x205 3x5x225 3x245 3x275 3x3x295

Squat 5x10x135 3x5x185 3x5x225 3x10x245

Sunday

Pull ups 12x5
Axle press 3x10xbar 3x5x95 125x6,6,5,5,4,4

Dips 5x20
Suitcase carry (100ft) 1x45 2x65 2x85
Hamstring curl 2x15x25 3x15x35

Farmers walk (100ft) 2x135 2x185
Hamstring curl 4x8x45

Incline dbell press 10x55 8x70 3x8x80
Reverse dbell fly 5x25x15

Walking lunges x10 mins

Thursday

Pull ups 5x5 5x8

3 x 2(overhead rope tri 20x20, ex curl 20xbar)

Overhead rope tri 200x20

Hammer curl 15x35 ez bar 50xbar

Friday

Bike 5 min

Seated hamstring curl 2x20x55 15x70 15x85 3x15x100

Deadlift 2x5x135 5x185 5x225 5x275 3x295 3x3x315

Calf press 2x15x180 3x15x270
Hip thrust 2x15x225 3x15x275

Squat 2x5x135 5x185 2x5x225 3x5x275

T-ransformation Plan

Changing things up. Doing the dark horse program 2 years ago was the last time I really felt like I was in shape. I think what I liked most was the set up of giant sets with 90 sec rest so thatā€™s what I did today. Got through all of this in 90 minutes and just feel really good about the workout and how it felt.

Giant sets with 90 sec rest moving forward is the plan

Sunday

Log push press 3x5x85 2x3x135 5x2x175
Farmer walk 3x100ftx135 7x50ftx185
Pallov press 10x5xpurple

Axle press 10xbar 5x95 5x5x115
Pull up 7x5
90/90 carry 4x50ftx20 3x50ftx35

Incline dbell press 10x50 8x70 3x8x80
Reverse fly 5x20x15
Dragon flag 5x5

Dips 3x20
Pull ups 3x5

536

Tuesday

Bike 5 min

Seated hamstring curl 20x55 15x70 15x85 2x15x100

Calf press 2x15x180 3x15x270

Squat 2x5x135 2x5x185 2x5x225 5x5x275
Pull ups 11x5
Pallov press 11x10xpurple

Hip thrust 2x15x225 3x15x275
Box jump 5x5
Bulgarian split squat 5x10

537

Thursday

Pull ups 5x5
Pallov press 5x10

Pull ups 5x8

Rope overhead tri extension 7x20x20
Ez bar curl 7x20xbar

Rope overhead tri 150x20

Ez bar curl 50xbar

Saturday

Bike 5 min

Seated hamstring curl 20x55 20x70 15x85 2x15x100

Calf press 15x90 15x180 3x15x270

Squat 2x5x135 5x185 2x5x225 5x5x275
Pull ups 11x5
Pallov press 11x10xpurple

Hip thrust 2x15x225 5x15x275
Box jump 7x5

Sissy squat x100

Seated hamstring curl drop set
22x100 10x85 10x70

Sunday

Log press 5x5x85 2x3x135 5x2x175
Farmer walk 5x100ftx135 7x50ftx185
Pallov press 12x5xpurple

Axle press 10xbar 5x95 5x5x115
Pull up 7x5
90/90 carry 7x50ftx20

Axle press 3 min AMRAP 20x95

Incline dbell press 10x50 8x70 3x8x80
Reverse fly 5x20x15

Tuesday

Afternoon

Bike 5 min

Calf press 15x90 2x15x180 3x15x270

Squat 2x5x135 2x5x185 2x5x225 5x5x275
Pull ups 11x5
Pallov press 11x5xpurple

Front squat 2x5x135 3x5x185
Kneeling roll out 5x5

Hip thrust 2x15x225 rest pause 50x275

Hamstring curl 20x55 15x70 15x85
20x100 10x85 10x70

Evening

2 mile run 16:15

Wednesday

2 mile run 16:11

1 Like
538

Thursday

Pull ups 5x5

Pull ups 4x8
Cable row 4x25x70
Pallov press 4x5

Cable row 100x70

Rope overhead tri extension 4x20x20
Ez bar curl 4x20xbar

Rope overhead tri 3x40x20
Hammer curl 3x10x35

Saturday

Bike 5 min

Calf press 15x90 2x15x180 3x15x270

Squat 2x5x135 2x5x185 2x5x225 3x275 1x295 3x1x315
Pull ups 11x5
Pallov press 11x5xpurple

Leg press
6x90 6x180 6x270 6x360 6x450 6x540
25x450

Seated hamstring curl
6x55 6x70 6x85 6x100 6x115 6x100 6x85 6x70 6x55
25x115 10x100 10x85 10x70

deficit deadlift
5x135 5x185 2x5x225 2x275

Sissy squat x50

Sunday

Ring pull up 8x5
Push press 3x5x95 2x5x135 3x3x185
Kneeling ab roll 8x8

Bench press 5x135 2x5x185 3x5x225
Band row 6x25xpurple

Lat pull down 2x10x115 banded 50x115

Incline dbell press 5x60 5x70 5x80 5x85 5x90
Reverse fly 5x20x15
DtS 5x10

Cable reverse fly 100x10

Single arm rope tri 30lbsx25,20,15,10

Calf press 2x15x180
270x17,5,5,5 standing x50

Tuesday

Bike 5 min

Hamstring curl 10x55 10x70 10x85 10x100 10x85 10x70 10x55
10x115 5x100 10x70
15x100 10x85 10x70

Calf press 15x90 2x15x180 15x270
270lbsx15,7,5,5,5 standing x50

Squat 3x5x135 5x185 2x5x225
Neutral grip pull up 6x5
Kneeling ab roll out 6x5

EMOM squat 10x3x275

Hip thrust 20x225 50x275

Wednesday

Calf press 5x15x180

Log press 4x5x85 2x3x135 5x2x175
Farmer walk 4x100ftx135 7x50ftx185
Pallov press 11x5xpurple

Axle press 10xbar 5x95 5x5x115
Pull up 7x5
90/90 carry 7x50ftx20

Axle press 3 min AMRAP 17x95

Friday

Calf press 15x90 2x15x180 2x15x270
270lbsx15,9,6,5,5,5 standing x50

Hamstring curl 20x55 15x70 15x85
20x100 10x85 10x70

Deficit deadlift 3x8x135
Ab roll out 3x8

Incline dbell press 10x55 10x65 8x75 5x80 5x85 5x90
Reverse fly 6x15x15
DtS 6x10

Neutral grip pull up 3x8
Overhead rope tri 3x25x50
Facepull 3x20x70

Saturday

Squat 3x8x135 3x5x205 3x3x255
EMOM 10x3x275

Sunday

Calf press 15x90 3x15x180
270lbsx15,9,8,7,5,5,5 standing 2x50

Bench 3x5x315 2x5x185 4x5x225
Neutral pull ups 9x8
Bottoms up kbell press 9x5x15

Z press 2x5x95 3x5x115
Cable row 4x15x115

Cable fly low to high 50x20

Cable reverse fly 50x15 50x10

Cable fly high to low 50x20

Tuesday

Bike 5 min

Calf press 15x90 3x15x180 15x270

Squat 3x5x135 2x5x185 5x225 3x275 1x295 1x315 1x335
Pull ups 10x5
Kneeling ab roll 10x5

EMOM squat 10x3x275

Walking lunge 3x8x135

Hip thrust 2x15x225 50x275

Standing hamstring curl 3x20x40

Wednesday

Bike
10 min warm up
10 x 30/30

539

Thursday

Morning
Bike 10 min warm up 10x30/30

Evening
Ring pull up 11x5
Bench 3x5x135 3x5x185 5x5x225 1x275
Bottoms up kbell press 11x5x15

Z press 5x95 4x5x115
Pull ups 5x8

Dips 2x25

Facepull 4x25x60
Tri press down 4x25x60

Saturday

Bike 5 min

Calf press 15x90 3x15x180

Squat 2x5x135 2x5x185 2x5x225 5x275 5x5x295
Pull ups 12x5
Leg raise 5x10 quadruped 7x5

Deadlift 5x135 3x5x225 3x275 1x315 1x365
Banded sidestep 6x20xblue

Sissy squat x50

Sunday

Calf press 2x15x90 2x10x180

Log press 3x5x85 2x3x135 5x2x175 1x195 1x205
Farmer walk 5x100ftx135 5x50ftx185
Pallof press 10x5xpurple

Axle press 10xbar 5x95 5x5x115
Pull up 7x5
Bottoms up kbell press 7x5x20

Axle press 3 min AMRAP 20x95

Lying hamstring curl 2x15x25 3x15x25

Reverse hyper 3x15x50

GHR 5x12

Monday

Bike 10 min warm up 10x30/30

Tuesday

Bike 5 min

Squat 3x5x135 2x5x205 2x5x255
Glider curl 7x10

EMOM squat 10x3x275

Wednesday

Bench 3x5x135 3x5x185 5x5x225
Neutral pull ups 11x6
Bottoms up kbell press 11x5x15

Z press 5x95 5x5x115
Band row 6x20xpurple

Hip thrust 3x15x225 50x275

Seated hamstring curl 10x55 10x70 10x85 10x100
Failurex100 8x85 15x70

Thursday

Bike 10 min warm up 10x30/30

Friday

Bike 10 min warm up 10x30/30

Saturday

Bike 5 min

Calf press 15x90 3x15x180
Side step 4x10xblue

Squat 3x5x135 2x5x185 2x5x225 5x275 5x5x295
Pull ups 13x5
Quadruped 6x5 pallof press 7x5xpurple

Hip thrust 100x225

Sunday

Calf press 15x90 3x15x180

Log press 3x5x85 2x3x135 5x2x175 1x195 1x215 0x225
Farmer walk 5x100ftx135 5x50ftx185 2x50ftx205
Pallof press 10x5xpurple

Axle press 5x95 115x6,6,6,6,5,5
Pull ups 7x5
Bottoms up kbell press 6x5x20

Axle press 3 min AMRAP 19x95

Incline dbell press 8x55 3x8x80
Reverse fly 4x20x20

Lying hamstring curl 2x15x25 15x35 3x8x45

GHR 8x10

Tuesday

Bike 5 min

Calf press 15x90 3x15x180
Sidestep 10xblue 3x20xblue

Seated hamstring curl 20x55 15x70 15x85
2(15x100 10x85 10x70)

Hip thrust 100x225

Squat 3x5x135 5x185 5x225 5x275 3x5x295
Pull ups 9x5
Pallof press 9x5xpurple

Sissy squat x50

Wed

Bike 10 min chillinā€™

Thursday

Bench 3x5x135 2x5x185 2x3x225 1x245 1x275 0x295 3x6x225
Neutral pull ups 13x6
Bottoms up kbell press 13x5x15

Incline dbell press 8x60 4x5x80
Reverse fly 5x15x15
Incline TYI 5x10x5

Banded lat pull down 3x10x115

Single arm rope tri 40lbsx25,12,9,8

Facepull 50x50

Cable reverse fly 75x10

Friday

Bike 10 min warm up 10x30/30

540

Saturday

Bike 5 min

Seated hamstring curl 20x55 15x70 15x85
2(15x100 10x85 10x70)

Calf press 15x90 3x15x180
Banded sidestep 4x20xblue

Squat 2x5x135 2x5x185 2x5x225 3x275 1x295 1x315 1x335
Pallof press 10x5xpurple

EMOM squat 10x3x275

Hip thrust 5x30x225

Sunday

Afternoon

Log press 3x5x85 2x3x135 2x175 1x195 3x2x175
Farmer walk 5x100ftx135 2x50ftx185 3x50ftx205
Kbell bracing 10x5x20

Axle press 5x95 115x6,6,6,5,5,5
Pull up 7x5
Bottoms up kbell press 7x5x20

Axle press 3 min AMRAP 18x95

Lying hamstring curl 3x15x25

GHR 8x10
Incline hammer curl 8x8x20

Evening

Bike 10 min warm up 10x30/30

Tuesday

Bike 5 min

Squat 3x5x135 5x185 2x5x225 3x275 1x295 1x315 1x335
Kbell brace 10x3x35

EMOM squat 10x3x275

Hip thrust 4x30x225

Wednesday

Evening

Bench 3x5x135 2x5x185 2x3x225 1x245 1x275 3x5x225
Neutral pull ups 12x6
Bottoms up kbell press 12x5x15

Z press 5x95 5x5x115
Incline TYI 6x15x5

Dips 4x20

Cable reverse fly 100x10

Overhead rope tri 50x50 50x30

Incline dbell curl 15x20 10x15

Later evening

Bike 10 min warm up 10x30/30

Thursday

Bike 10 min warm up 10x30/30

Saturday

Bike 5 min

Calf press 3x15x180
Side step 3x20xblue

Deadlift 2x5x135 2x5x225 2x3x275 5x3x315
Ring pull up 11x5
Side plank 11x30s
Kbell brace 6x3x30

Hip thrust 5x30x225

Squat 2x5x135 5x185 5x225 EMOM 10x3x275

Sunday

Morning

Calf press 3x15x90 2x15x180

Log press 3x5x85 2x3x135 5x2x175
Farmer walk 5x100ftx135 2x50ftx185 3x50ftx205
Bottoms up kbell press 10x5x20

Axle press 5x95 115x6,6,6,6,6,6
Pull ups 7x5
GHR 7x10
Bottoms up waiters walk 5x100ftx20

Axle press 3 min AMRAP 22x95

Incline TYI 3x15x5
Rope climb 3x1

Afternoon

Bike 10 min warm up 10x30/30
Core 4 mins