Upper Body

Usain Bolt

Good old fashioned upper body day.

Alternate Sets
Bench Press
135x10
155x8
175x5
195x4

Cable Row
120x10
140x10
150x10
160x8

Alternate Sets
Military Press - 3x10.......95
C2B Chinups - 10, 8 7

Overhead Rope Extensions - 80 (10, 8, 8)
Preacher Curls - 50(10), 60(8, 8)

I kow I could have gotten a rep or two more on bench press had I asked for a spot, I could have but wanted to just test it, oddly flat barbell bench press is arguable my least favourite exercise I much prefer dumbbells or some angle difference.  The military presses were very close to not getting 10 reps on the last 2 sets, but not bad, good workout.

Legs

Power Snatches (resetting each time)
95x3
115x3
125x3
135x3
135x3

Front Squats - 3x5......185

LB Back Squats
185x8
205x8
225x8

Overall this felt like a good solid leg workout.  I kept the snatches as power snatches, never resorting to a split, they felt strong and pretty fast, maybe a press out or two on the last 2 sets but not too bad.  I'm resetting my front squat, I'll add weight to that each time, I'm picking 3x5 for progression, a popular one.  The back squats I used the low bar position, and man 8 reps sucks, especially the last two sets.  Good workout still.

Full Body

Trap Bar Deadlifts (touch and go, no straps)
170x10
220x5
260x5
290x5
310x5
310x5

3 Rounds for time
10 Ab Rollouts
12 Weighted Situps - 35 lbs
Time: 6:03

Alternate Sets
Pushdowns - 80x10, 100x10, 120x10
DB Curls - 3x10......35s

Still trying to improve that weakness of mine, deadlifts touch and go style without straps.  The trap bar doesn't allow a mixed grip, which helps, but it was basically the same weight when I did conventional this style but couldn't get 5 reps on all sets, so maybe an improvement it's hard to tell with a different movement.  Either way my grip was getting close to failing at the sets at 310, and it ripped a small callous off, at least a small one.  The second part a good ab ripper, heavy but quick.  This is some definate overlap from yesterday to todays routine but I only really felt it on the arm sets, overall good workout.

Full Body

Took the last few days off more to de-load, I felt ready to go today though.

Clean and Jerk (touch and go)
135x3
155x3
165x3
175x3
185x3

2 Rounds for time
20 Pullups
50 Pushups
Time: 10:59

The clean and jerk was all squat cleans and push jerks up till the last set when I did a split jerk for the last 2 reps of it.  I am happy I got up to 185, my max squat clean for 3 reps in 195, so it was close to that.  The hardest part was holding on, the grip was close to losing it a couple times and that makes the clean portion the most difficult aspect of it, my legs can handle the front squat and the jerks weren't too bad.  The last part I completely made up, I wanted a roughly 10 minute arm burner and that seemed to work well.  Good workout back into it.

http://www.youtube.com/watch?v=xi7oi7oSnaU&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Today was one of those workouts where I just wasn't into it, they will always happen but I dislike when they do.

Deadlifts (touch and go, no straps)
275x5
295x5
315x4
315x4
315x4

Mixed Grip Pullups - 11, 9, 8, 7

Plate Pushups - 20, 15, 13, 14

This workout showed a weakness, grip strength on deadlifts.  I could probably manage 10 reps with 315 if I chose to use straps, but the fact that I was doing touch and go made it difficult, on each set of the 315 it was the grip that prevented me from getting a 5th rep, not my legs or back.  I will try and correct this.  That's the first time doing mixed grip pullups, I alternated which was overhand and which was underhand each set, the one side felt more awkward but I didn't mind them, the hand that is supinated (underhand) seemed to take on more of the work.  Plate pushups are like true pushups, you have 2 plates beside eachother and your hands rest on them instead of the ground.  I was still able to touch my chest to the floor, but the increase in range of motion made them a lot harder, I used the 45 lb bumper plates, not sure how thick they are though.

Leg ish

Didn't want to be inside much today, so decided to just do a very quick workout that would fatigue me.

Death by Power Snatch - 115
8 Rounds completed plus 4 extra

Superset
HB Back Squat - 185x3, 205x3, 225x3
LB Back Squat - 185x3, 205x3, 225x3

That first part was how every 'death by' is, easy as hell at the beginning then it gets hard fast, real fast.  I wanted a weight that isn't light, but isn't heavy either, 115 fit the bill perfectly.  I remained unbroken on the reps on round 1 through 6, but on the round of 7 I needed to break them, and when they start being broken you know you aren't going to last much longer.  I just barely completed the 8th rep in the minute, and barely even got 4 the last bit there, but my legs and lungs were feeling it.  The second part was kind of a test, I've done that kind of thing with front squats and HB back squats, so I wanted to try this.  I will probably try it again as the pairing seemed to work, I then went for a nice hike, good holidays Monday.

Upper Body

Neal Maddox

Decided to give my legs one more days rest, they were sore everywhere, after my leg day on Thursday my quads, glutes and inner thigh were all sore along with my hamstrings still, most sore they have been overall in a while.

Alternate Sets
Rack Bench Press (8 holes)
185x5
205x5
225x5
235x5
205x8

Cable Row
130x5
150x5
170x5
180x5
150x8

Alternate Sets
Handstand Pushups Off step - 5, 4, 4
C2B Chinups - 9, 7, 7

Incline DB Flies - 40sx10, 45sx10, 50sx10
Reverse Lateral Raises - 20sx10, 25sx10, 27sx10

First time doing rack bench press in a while, felt good especially the drop set.  I also haven't done handstand pushups off steps in while, doing so increases the range of motion and greatly makes the exercise harder, hence the low number, but I do like that exercise when I don't feel like using a barbell or dumbbell.