Back From Deload and New Workouts

Took a deload week last week, and I'm excited to be back in the gym and back at it!

MONDAY UPPER BODY
1)Muscle-ups 3x2
2)Weighted neutral grip pullups: 4x5 w/15lbs
3)BB overhead press: cluster set- 60lbs x 5x5-5-4-4-4 w/20 second rest, then rest 3 minutes,
then another set 5x5 (longer rests on second set because some guy kept talking to me!)
4)DB chest pres: 40x8/45x8/40x8/35x10/10
5)1 arm DB row: 55x8/8/50x10/10
6)1 arm Farmer's walk: 2x 30 seconds w/50lbs/ 1 arm OH carry: 2 x 45 seconds w/35lbs
7a)DB lateral raise: 2x15
7b)Stir the pot plank: 3x30 seconds

WEDNESDAY LOWER BODY
1)Squat jumps: 3x5
2)Squats: 135x6/155x6/6/135x10
3)BB hip thrusts: 125x12/145x10/155x10/10
4)Single leg front loaded reverse lunge: 75x4x8
5a)Glute ham raise: 3x12
5b)Ball pike: 3x12
6a)Cable pullthroughs: 3x15
6b)Mini band walks: 2x12 lateral/2x15 forward
Finisher: 70 walking lunges


FRIDAY UPPER BODY
1)BB hang power snatch: 85x3x3
2)1 arm DB press: 35x7/7/30x8/8
3a)T-bar row: 45x8/55x6/6/ 45x10/8
3b)Dips: x10/10/12
4a)EZ bar curls: 3x10-12
4b)Cable face pulls: 3x15
5a)Front lever practice
5b)Handstand walk practice

SATURDAY LOWER BODY
-Skipped because I was still too sore from Wednesday! Just did some mobility and glute stuff Sunday. Here's a selife instead! :)

1 Rep Max Week

*Slightly sprained my ankle last weekend, so I only tested my 1 rep maxes on upper body day* :(

Monday Upper

1)BB hang power snatch: 75x3x5/85x3/90x2/2

2)Push press: 135x1 (PR!) / 140-failed 

3a)Close Grip Bench: 140x1(felt easy), 145x1-barely got it!

3b)Incline DB Row (w/2 sec hold): 40x5x8 (forgot the last set, oops)

4a)Battle Ropes: 5x20 seconds

4b)Pull-aparts: x85

5a)Front lever: 4x10 seconds

5b)Band clams 3x20

Wednesday Lower

1)Squat- worked up to 180x2x1 (being careful with my ankle, so I didn't max out)

2)Deadlift- 205 x 4 x 1

4)Bulgarian split squat- 27.5x1x8/ w/barbell: 60x4x8

5a)Lsit- 4x10 seconds

5b)Back extensions -1x15/25x2x12

6a)Single leg hip thrusts 3x10

6b)Band lateral walks: 3x12-15/leg

  Friday Upper

1)Handstand pushups: 6-6-6-5-5-5

2a)Chinup: 10x6

2b)Incline DB chest press: 45x5x6

3)Bar dips:  4x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Stir the pot plank: 3x30 seconds

6)Front lever hold bicycles: 3x10

Saturday Lower

1)Leg press: 230x12/250x12/270x12/280x12

2)Hip thrusts: 135x10/ 155x8/175x5/195x5/215x5/225x5/ 155x15

3a)Prowler pushes: worked up to 270lbs x 5 w/ high handles, 180 x 3 w/ low handles
(I go for about 8-12 seconds, or however long it takes me to get to the end of the turf, then rest 45-60 seconds)

3b)Farmer's walks: 70lbs x 3x 20-30 seconds/ Plate carries: 25 x 3 x 20ish seconds

4)Seated band abductions: 3x30

5a)Ball pikes: 3x12

5b)Band forward walks: 2x20

*Handstand walk practice*

Phase 4, Week 3

Monday Upper

1)BB hang power snatch: 85x6x2

2)Push press: 120 x 5 x 2

3a)Close Grip Bench: 125 x 5 x2

3b)Incline DB Row (w/2 sec hold): 40x5x8

4)Front lever: 4x10 seconds

5a)Standing calf raises: x12-10-8-8

5b)Off-set farmer's walks 2x60 seconds

Wednesday Lower

1)Box jump: 3x5(worked up to 30")

2)Squat-  180x5x2

3)Deadlift- 180 x 4 x 1 (very easy)

4)Bulgarian split squat- w/barbell: 50x8/60x4x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6a)Single leg hip thrusts 3x12/10/10

6b)Sumo and monster walks: 2x12 lateral each way/ 2x15 forward

  Friday Upper

1)Handstand pushups: 6-6-4-4-3-3 (did the last 4 sets from a deficit-sooo hard!)

2a)Chinup: 8-7-7-7-6-6-6-6-6

2b)Incline DB chest press: 40x8/45x6-6-6/40x8-8

3)Bar dips:  3x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Front lever hold: 4x12 seconds 

6)Stir the pot plank: 3x30 seconds

Saturday Lower
1)BB hip thrust: 135x12/155x10/175x10-10/195x8-8

2)Leg press: 180x12/230x12/250x12/270x12-12

3)KB swings: 53lb x 5 x12

4)Prowler push: 230x4/ 250x2/ 280x2 (8-10 seconds x 60 second rest)

5)BAnd abductions: 30-25-20

6)Cable standing abductions: 2x12