Legs

Split Squats - 3x10.....50s

LB Back Squats
135x5
185x5
225x5
275x3
315x3
325x3

Sumo Deadlift (touch and go)
225x8
275x8
325x8
325x8

Leg Extension - 3x15......190
Hamstring Curl - 3x15.....80

Legs

First workout in week, sickness blows.

Sled Press - 3x15......300

10-9-8-7-6-5-4-3-2-1 reps for time of
Split Squats, right leg - 50s
Split Squats, left leg - 50s
Time: 8:40

Glute Ham Raises - 3x12

Leg Extension - 3x15.....170
Hamstring Curl - 3x15....80

Good first workout back!

Legs

Bottoms Up Split Squats - 3x10.....50s

Sumo Deadlifts
135x10
135x8
185x8
235x8
285x8 (resetting)
325x6 (resetting)

Swiss Ball Triset (Straight leg hip thrust, hamstring curl, bent leg hip thrust)
3 sets of 6 reps for each movement.

Leg Extension - 3x15.....170

The split squats really burn, the deadlifts felt heavy but good.  The triset was tough, got it from youtube and was surprised how much it burned.  Good workout!

Legs

Split Squats
95x5
135x5
185x5
205x5
225x5

High Leg Press
180x10
360x10
540x10
540x7

Superset
Glute Ham Raise - 3x6
High Hip Deadlift (tough and go) - 135

100 leg extensions with 150

225 on split squats was shakey and tough.  The high hip deadlift is essentially a romanian deadlift that touches the ground, really stretches out the hamstrings.

Legs

Split Squats
30sx8
50sx8
50sx8
50sx8

Continuous Goblet Squats
50x10
60x10
70x10
80x10

Deficit Deadlifts (touch and go)
135x10
185x10
235x10

Jump Squats - 3x10
Leg Extension - 3x10.....140

Good workout, deficit deadlifts were tough.

Legs

Sled Press
375x10
395x10
415x10

Bottoms up Split Squats - 3x6.....50s

Sumo Deadlifts (all resetting)
135x10
185x5
225x5
275x5
315x5
365x5

Leg Extension hold at peak contraction, 30 seconds with 95

Good workout, the deadlifts, I'd have to check to be sure, but I believe 365 for 5 is my record.  That would indicated my deadlift strength is back, however, it was flipping heavy and my form may have been compromised, but I'm not sure.  Either way, very happy with that lift.

Legs

Split Squats
95x5
135x5
185x5
205x5
225x5

Sled Press
340x10
360x10
380x10

Single Leg Hip Thrusts - 3x12

100 Travelling Lunges

Happy with 225 on split squats but it was super heavy.

Legs

Split Squats
95x5
135x5
185x5
205x5
215x5

Sled Press
320x10
340x10
360x10

Front Squats - 3x10.....95

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x15.....150

Split squats were heavy but felt good, the front squats were a tester, they felt a little off in terms of form but my back felt good.

Legs

Split Squats
135x5
135x5
155x5
185x5
205x5

Sled Press - 3x15.....300

Leg Extension - 150x15, 170x15, 190x15

Glute Ham Raises - 3x7

Triple Sets
Seated Calf Raise - 45x12, 20x12, 12
Seated Calf Raise (toes out) - 45x10, 20x10, 10
Seated Calf Raise (toes in) - 45x6, 20x8, 8

Never done the sled press before, I really liked it though.  The increase in weight on the split squats was because I put a pad below my knees, I prefer this version.  This was a massive leg burner.

Legs

Split Squats
95x6
135x6
135x6
135x6

Leg Press
180x12
270x12
360x12
450x12

Back Extension - 3x12

Leg Extension - 130x12, 150x12, 12

Pushing

Pushing day, haven't done one of these in a while.

Split Squats
135x5
155x5
175x5
185x5
195x5

Push Jerk - 3x10........115

Cable Fly with Hold (after each set hold contracted position for as long as possible.
50x10
60x10
60x10
60x10

Overheard Rope Extensions - 50x20, 60x16 - 12

The split fired my ass up pretty good, my quads as well of course, I haven't done these in a while but I enjoyed a heavy single leg movement again.  The set at 195 was better than the set at 185, I lost my balance a few times on that set, 195 was however very heavy.  The push jerks continue to improve, 115 for 3 sets of 10 was again a little close, but still not too bad, I might lower the reps soon.   The flies hurt, but the extensions I felt solely in my triceps, that's what failed not my elbow at all.

Full Body

Good full body routine in store today.

Split Squats - 5, 5, 5, 5, 5........135, 145, 155, 165, 175

Superset
Cable Row - 4xmax reps at 160........8, 6, 5, 5
Neutral Grip Pullups - 4xmax reps........7, 5, 5, 5

Handstand Pushups - 5xmax reps..........10, 7, 7, 6, 6

The split squats got real heavy, I'd have to check but I think my pr is 190 for 3 reps, I don't think I've done 5 heavy reps but 175 was pretty heavy.  The second part had lower numbers than I thought but the cable rows felt heavy so that probably affected the pullups more.  The handstand pushups felt pretty good, one of my weaknesses for sure.  I enjoy these shorter but tough workout, tomorrow I got no clue what I'll do but it'll probably have a conditioning portion.

Legs

Tony Budding

Leg day, had be to wary of my hip, no worse but doesnt seem to be better either, just had to alter an exercise.

Bulgarian Split Squats - 3, 3, 3, 3, 3......135, 145, 155, 165, 175

Back Squats (to bench, parallelish) - 10, 10, 10, 10......135, 155, 185, 205

For time
50 Back Squats (to bench) - 225
Time 12:18

Single Leg-Leg Press - 3x6.........90

Leg Extension - 200x50
Calf Raises - 260x50

A good leg day, the heaviest I have gone on the bulgarian split squats is 165, 175 was very heavy today, but all reps completed with good form.  The back squats for 10 reps was more to test out my hip, not going all the way down like I am used to and it actually felt pretty good.  When I got to part 3 I hadn't decided what I was going to do yet, I was just going to set a timer and start squatting.  Back squats heavy has always made me nervous as that's the main exercise that I've heard my back on, plus I wanted to be careful with my hip, both were fine during this portion.  225 is no longer heavy for me on back squats when I only go to parallel, so it was ok to do (not heavy in the sense that it's not near my max).  I call this a heavy metcon....so I am forced to take slightly longer than usual breaks unless I want to only be doing singles, most were sets of 5 or 6.  Good workout overall although I wish my hip would heal.