Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

4/24

Warm up:

Workout: (dynamic workout with squats/deadlifts)

• Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
• knee pulls: 9 x 3-6, 190 lbs
• Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
• barbell jump squats: 9 x 3-6, 100 lbs

• Barbell hip thrusters: 5 x 10-15, 100 lbs
• One arm kettlebell swings: 5 x 10-15, 8 kg
• DB stiff legged deadlift: 5 x 10-15, 40 lbs

• Straight leg raises: 5 x 10-15
• one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
• Quadruped hip extension with band: 5 x 10-15 each leg, red band

• Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
• lateral squat: 5 x 10-15
• clamshell: 5 x 10 ea leg, red band

4/25

Warm up:

• One arm DB row: 4 x 25, 5 lbs
• Dip assisted machine: 4 x 25, 120 lbs
• Rear delt machine: 4 x 25, 20 lbs

• Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

• Lat pulldown: 5 x 10-15, 60 lbs
• bench dips: 5 x 10-15
• cable face pulls: 5 x 10-15, 60 lbs

• Seated DB reverse fly: 5 x 10-15, 30 lbs
• One arm DB row: 5 x 10-15 each arm, 25 lbs
• Close handed push ups: 5 x 10-15

4/27

Warm up:

• Lateral band walk: 4 x 25, green
• lateral band leg raises: 4 x 25, green
• EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

• Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
• Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)