Conditioning

Visited an old routine today, my time back then was 36:05.

For time
50 KB Swings - 20 kg
50 Box Jumps
50 Clean and Press - 20 kg (25 per arm)
50 Jump Lunges (50 per leg)
50 Chinups
50 KB Bench Press Leg Raises - 20 kg
Time: 30:51

A very nice improvement I am happy with that, not sure where I made up the most time.  The swings were easier, got a set of 30, then 12 and 8 so they went by the quickest.  The box jumps felt kind of low to be back at 24 inches, and were broken up a few times but not too bad.  The clean and presses were kind of tough, 8-7-6-4 per arm is how they broke down, I was pretty tired at this point.  The lunges were harder than I thought, it was 100 total but my legs really did burn through them.  The chinups on the other hand were clearly the hardest, I didn't check my watch doing these but I know they took the longest.  Normally I'd use a kip for that many but when I did this routine before I kept it strict so that's what I did today, became more muscular than cardio but they took a while, one set of 10 then many sets of 5.  The last one was tough too, again more muscular than cardio, overall it was a tough routine and all I had time for, pleased with increased time even though I am 10 pounds fatter...errr heavier this time around.

Stretching

A new day, I feel if I write it in my blog it'll hold me accountable to make sure I stretch because I have been getting lazy on that lately.  I feel its why I pulled my hip a little bit ago, it's not an intense day so I can throw it on what normally would be an off day, did take me about 45 minutes though.

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds
Skipping Rope Rotations - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Iso Side Lunge - 4x15 seconds

Hip Flexor
Modified Lunge - 2x30 seconds
Runners Stretch - 2x30 seconds

Abs/Hips
Lying Prone stretch - 1x30 seconds
Lying Prone Advanced - 2x30 seconds

Hamstring
BO soft knees - 2x30 seconds
Situp and reach - 2x10 reps

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

Felt awesome afterwards.

Pulling

Anthony Bainbridge with 660 deadlift

Another really good workout.

Sumo Deadlifts (started from top) - 10, 10, 8, 5, 5, 3, 3..........135, 185, 225, 275, 295, 315, 335

Resistance Band Neutral Grip Pullups - Green band (4, 3, 3, 3)

AMRAP in 12 minutes
5 Pullups
10 Inverted Rows
Score: 7 Rounds + 6 Inverted Rows

Swiss Ball Hamstring Curls - 3xmax reps.........22, 17, 20
Wall Curls - 25s (9, 8, 8)

First, that's a 20 pound pr on deadlifts of that style, which is very nice, 335 was flipping close but got all the reps.  I was worried my hip would get in the way, it did not, but my inner thigh was sore from Friday so I had to make sure that was nice and loosened up.  In the future I am hoping for 405 (4 plates a side) but I don't expect that too soon.  The green band makes a big difference in the resistance pullups, but I'll work with that one till I can get to 6.  Part 3 was something I did back in 2010, I got 6 rounds plus 5 pullups then, today I was at 9:38 when that mark hit so a nice improvement there as well.  As well today was the first day my wrist allowed DB curls, a very good day.

Pushing

Pushing day, felt like a good one today.

Incline Rack Bench Press - 3, 3, 3, 3, 3..........165, 185, 205, 215, 225

Bench Press - 5x5.....185

4 Rounds, each for time of
15 Dips
20 Pushups
1 minute rest between rounds
Times: 1:01, 2:19, 2:56, 3:11

Cable Flies - 10, 10, 10.......40, 50, 60
V-Bar Pushdowns - 50 (10, 8, 8)

First, that's a pr on the incline rack bench press, 225 (or 2 plates a side) felt awesome to complete.  Last time I did this I went for 5 reps at 205, last time I went a heavy set of 3 I ended at 220 but only got 2 reps, which I intended on doing today but after the set of 215 I said "screw it I'm going for 2 plates a side", literally I said that the gym was empty so no one heard me.  It went up nicely, rep 3 was damn slow but completed, very happy with that.  The bench press went well too, I'd have to check but I don't think I've gotten 185 for 5x5 before.  Part 3 went even better, I am aware that I had recently sprained my wrist, but my times were so much longer then.  1:33, 2:58, 3:43 were my old times, all of those faster today even my 4th round was faster than my third round before and I rested too long by accident last time.  Doesn't mean it didn't hurt, but overall I left the gym with a good feeling for hitting some pr's.

Legs

American Fitness

Leg day, had to be careful because my pulled/sore hip, but I wanted to see what I could do.  Also I left my workout sheet at work so this is off the top of my head, but I think I'm mostly right.

Lunges - 135(3), 155(6, 5, 5, 5)

10-9-8-7-6-5-4-3-2-1 reps for time
Right Leg Bulgarian Split Squats - 95
Left Leg Bulgarian Split Squats - 95
Time: 13:34

Single Leg-Leg Press - 5x5......90

Leg Extension - 185x75 (30, 20, 15, 10)

Sitting now my hip is a bit more sore than going into the workout, but that's not because of anything I did above.  I tried some full range back squat at 145 after the timed portion and it caused pain so I left it out, if I try back squats again it'll only be to parallel until my hip heals.  The lunges went well, the first set was more of a warmup, 155 was as much pressure as I'd want to put on my hip but it felt hard for the sets of 12 and 10 (total).  The timed part was tough, it actually felt good too because when my back leg was elevated it stretched out my hip flexor well.  The leg press was random, I realized there the strength difference in my legs too.  Overall it was a good early morning workout, hip flexor thing is weird though, I was unable to do back squats at 145 but able to put 155 on one leg for the lunges.  Must have been the full rom that goes with my back squats.

Conditioning

1967 Corvette, favourite car

Today I was limited on time, so I managed 3 quick but intense routine.

AMRAP in 10 minutes
10 Alternating Swings - 24kg (10 per arm)
10 Ball Slams - 20 lb med ball
Score: 6 Rounds + 6 swings

5 Rounds for time
200 metre row
20 pushups
Time: 10:26

4 Rounds for time
10 Over the box Jumps - 28 inches (5 per side)
10 KB Clean and Press - 24 kg (5 per side)
Time 9:40

First one was a bit of a shoulder burner, the swings were never broken, the slams broken once but after that no more, good routine to get everything pumping.  Part 2 got my arms and lungs and even legs pretty good, the row intervals were all around 44 to 45 seconds, the pushups were broken every round but overall was pleased, 1000 metres and 100 pushups total.  The next part I was tired but wanted to keep going, the clean and presses were the toughest part, over the box jumps not too bad, more overall exhaustion at this point.  Overall it was a tough workout for the time that I had, I had been up since 4:30 so I was a little sleepy but I didn't feel that really during the workout.  I had to be careful about my hip which is still sore from Saturdays workout, I felt it tense a couple times but nothing that would make me stop.  Good workout!

Pulling

Max Mormont

Pulling day, hip still very sore to kept it all rowing and pullups.  For the bent over rows I actually started with DB rows with a 100 for 5 but that hurt my wrist (still) so I switched to BO rows for the other 4 sets.

Weighted Pullups - 3, 3, 3, 3, 3..........50, 55, 60, 65, 70

Bent Over Rows - 5, 5, 5, 5.........135, 145, 155, 165(4)

5 Rounds for time
5 Chest to bar Chinups
5 Neutral Grip Pullups
Time: 7:21

Wide-Grip Pullups - 3xmax reps.......7, 6, 6

Hamstring Curl 21 style - 60 (21, 21)
Preacher Curl 21 style - 40 (21, 21)

First time doing weighted pullups in a while, not really sure why but I felt strong on them, made sure to use zero leg drive something I know I wasn't as strict about when I did them before the new year.  The dumbbell rows bothered my wrist I have no clue why, it's simply weird what will bother it now and what won't, oh well I probably could have gotten 5 reps on the last set of BO rows but would have had to use some hip drive.  I actually stole part 3 from my client, sometimes he uses my routines and sometimes he designs his own, well I decided to test one of his out.  The C2B chinups (first time my wrist allowed that grip) got hard and were down to singles, luckily no failed reps but I was close on a couple of those, good routine for a quick one.  Max rep pullups suck after 50 pullups in under 8 minutes.

Pushing

Pushing day, shorter as it's Sunday and workout with my dad those days.

Military Press - 3, 3, 3, 3, 3..........115, 125, 135, 140, 145

Rack Bench Press - 185(8), 205(6), 225(5), 235(4), 245(3)

For time
10-1 of dips, with each set followed by 8 pushups
So you perform 10 dips then 8 pushups, 9 dips then 8 pushup, 8 dips then 8 pushups, all the way to 1 for the dips while pushups stay at 8 reps.
Time: 10:51

Last time I went heavy on military presses I got the same as today, but it was the bar that actually weighs 40 pounds so the numbers aren't correct, today they are correct and mean the first time I've gotten 145 for 3 reps (which is Dave Castro's 1RM).  The bench press felt heavy too, but went well.  Last time I did part 3 I got 13:30, so quite an improvement, the stuff that was before that routine last time was probably easier on my arms in comparison to today, so another bonus.  I really should start revisiting old routines more often.

Legs

Pat Mendes

http://www.youtube.com/watch?v=WK7m6I5m6gY

Watch this video....that is absolutely insane, only 20 years old as well, insane respect for that guy and the most impressive squat I have ever seen.

Heavy front squat day, I look forward to it the least of any day in the gym, but nothing feels better leaving especially when I do better than last time.

Lunges - 3x5..........135

Front Squats - 5, 3, 3, 3, 3, 3, 3, 3, 3.......135, 185, 205, 215, 225, 235, 245, 250, 225

For time
50 Back Squats - 155
Time: 10:22

Iso Leg Extension - 3xmax time at 125
Calf Raises - 3xmax reps at 300......16, 16, 13

I almost didn't go for my max today, I almost stopped at 225 and did many sets there, only because just as I loaded 235 on, the guy I would have wanted to spot me left, leaving one other female in the gym.  Luckily another gentleman came in to workout.  I only asked him for a spot on the set of 250, for someone I don't know he spotted exactly how I wanted, so that was good.  I did 250 before but I felt my form was shit, today it felt good, I did fall forwards ever so slightly but my depth was deeper than it was last time, I was damn near hamstring to calf and with 250 pounds on my shoulders that's less than comfortable for me and while it went up slow, it felt nice to hear those plates rattle as I stood up.  The 50 back squats was random, all hamstring to calf, hurt, my one hip bothered me a bit which slowed me down a tad but meh I don't care I feel good about that 250.

Conditioning

Conditioning workout so wanted to try something different.  I call the game of chance workout, simple;

Hearts - Burpees
Diamonds - Pullups
Spades - Box Jumps - 30 inches
Clubs - Jump Lunges

The rules; each suit is a designated exercise, the number on the card dictates how many reps you will perform.  Jack=11, Queen=12, King=13, and Ace=14, must get through the entire deck, only picking a new card when you finish the last one.  For the jump lunges, you perform that many per leg.
Time Completed: 45:11

Wow that workout is tough, but enjoyed the different aspect of it.  Hard to say which was the hardest, the order is completely random so that would dicate how hard it would be.  At one point I got a bunch of box jumps in a row and no burpees, by the end of the workout that flipped.  That was the hardest part, when the same suit kept coming up in a row.  I knew it would take long that's 104 reps of each exercise, tough workout.

Pulling

Not as much time again today, but again enough time for a tough workout.

Wide Neutral Grip Cable Row - 5, 5, 5, 5, 5.......120, 139, 140, 150, 160(4)

Rack Deadlifts - 10, 10, 6, 6........185, 225, 275, 315

Each for time (very random routine I made up as I went)
20 Pullups..........1:11
rest 90 seconds
15 Pullups.........1:19
rest 60 seconds
10 pullups.........1:00
rest 30 seconds
5 pullups...........0:20
rest 60 seconds
20 Neutral Grip Pullups..........2:55

That was all I had time for.  The cable rows went well, certainly got heavy by the end, my strength never seems to be the same at 7:30 in the morning.  The rack pulls felt strong too, I hadn't intended on going heavy as I am always overall stiff in the mornings but I felt good so I decided to keep going.  All the reps I reset each rep, so not touch and go, the pins were set at 4 holes or right at my knee joint.  The last part was entirely random, my mind was else where and I made it up as I went, but it was still difficult.

Pushing

Jason Khalipa on a 295 overhead squat

Pressing day, a good one today, more strength/performance focussed.

Rack Bench Press - 3, 3, 3, 3, 3........205, 225, 245, 265(2), 275(1)

Incline Bench Press - 135 (7, 6, 6, 5, 5)

Single Arm DB Military Press - 5, 5, 5, 5........45, 50, 52, 55

Pushups - 3xmax reps........32, 19, 16

Overhead Rope Extension.......80(8, 10, 8)
Machine Fly - 3x8......90

That's a PR on the rack bench press, I'm aware I didn't follow the rep set scheme I laid out as I should have stopped at 265, but last time I tried 275 the bar hovered abov the safeties for 2 seconds then came back, this time the bar went up nice and smoothly, the second rep didn't happen though.  That exercise has come along nicely.  The next 2 were heavy, and my wrist held up fine as well.  The pushups were a last minute decision, I made sure I kept perfect form, man do those numbers ever drop.  Good workout!

Legs

Back in the gym for leg day, the bruise on my upper shin is still there but after testing it a bit I realized it wouldn't get in the way.  Today is also a shorter workout because I come into the gym with my dad and his workouts are shorter, to save gas I drive in with him so I workout as long as he does.  Because of that I decided to use supersets.

Split Stance Squats - 3, 3, 3, 3, 3............135, 155, 175, 185, 195

Superset, after each set of front squats perform 10 max air jump squats
Front Squat - 135(8), 155(6), 175(5), 195(5)

Superset
Back Squat - 3x10........155
Iso Leg Extension - 3xmax time at 110

That's all I had time for but it was still a good leg workout.  My pr on the split stance squats is 180, I remember that feeling heavy too, so I am pleased with the increase in weight.  For the squats they were hamstring to calf, something I don't normally do when I squat north of 135, but it felt good just that extra few inches makes the squats harder, the jump squats for max air certainly burned.  The last part went well too, iso leg extensions simply means you try to keep your legs straight in front of you.  Shorter, but still effective.

Conditioning

Zdeno Chara

I must be accident prone, walking in the gym the other day I whacked my shin off a metal edge on one of the pieces of equipment and cut it open.  Just a cut and bruise so no big deal, but any kind of squatting stretched the bruise and cut out that it caused pain.  Because of that, and the stressor of my marathon workout last week, this workout was not timed, just went fast.  Still got my heart rate up, and almost had another accident.

Row 50 Calories (about 900 metres in the end)
50 Overhead Situps - 20 lb med ball
50 Ball Slams - 20 lb med ball
Box jumps for max height
30 inches x10 (13 risers)
34 inches x10 (15 risers)
38 inches x6 (17 risers)
40 inches x5 (18 risers)
42 inchesx5 (19 risers)
44 inchesx3 (20 risers)
46 inchesx2 (21 risers......then they alll came tumbling down)
50 Burpees
50 Alternating Swings - 24 kg (50 per arm)

Wow, close call, I had no intention of going that high but Eric walked in after he saw what I was doing and asked me how high it was.  At that point it was 19 risers, he said his record was 21 for a single, damn I'm not usually a competitive guy but I got curious.  20 risers felt pretty damn good, so he convinced me to try 21.  Jason and Eric were my viewers, I got 1 one rep perfectly, got a "thatta boy" from Jason and a "fuck you" from Eric (he's a tad competitive).  I tried number 2, completed the rep, but at that height the box is so unstable, luckily I felt it wavering and hopped off as it came to a crash, spreading the risers all over the floor.  It did feel good to jump 46 inches though, I think I'll call that my max for now.  The rest was all done fast, good workout but not recommended (damn 46 inches looks like a mountain when you're expected to jump onto it).

Pushing

David Millar

Rack Shoulder Press - 3, 3, 3, 3, 3...........165, 185, 205, 215(1), 215

Bench Press - 5, 5, 5, 5...........155, 175, 185, 190

For time
50 Bench Press - 135
Time: 7:04 (2:38 seconds quicker than last time)

50 Pushups (forgot to time self, about 3 minutes ish)

Iso Dips - 2xmax time
Iso Machine Flies - 2xmax time

I have no clue what happened on the 4th set of the shoulder presses, must have lost focus, but the 215 on set 5 was close but completed, next time I'll try 220.  My wrist injury is just weird, it was able to support 215 pounds overhead, but when I tried a single arm DB bench press with a 70 lb dumbbell, it hurts, ah well so I did regular bench press intead.  I am pleased with my increase time on the 50 bench press part.  Overall it was a good routine but damn I wish this wrist thing would go away.

Legs

Best Sprinter in the world

Two reasons why I did the workout below, one my clients lined up nice and close together making it difficult to get my workout in, I could have but that would have prevented me from eating, so I chose eating because I knew I could workout later at home.  Two my body was sore from Saturdays marathon, not so much my muscle, but my joints especially my hips and back, two things I need for a weighted leg day.  As the day wore on I did feel better and probably could have done a weighted leg workout like usual, but I was already pumped for the below workout style.  Part 1 I did back in January and completed it in 20:13.

7 Rounds for time
40 Travelling Lunges (20 per leg)
20 Jump Squats
Time: 17:22

6 Sets of sprints, untimed, about 40 yards long

Bulgarian Split Jumps - 1x10 per leg
Bulgarian Split Squats - 1x20 per leg
Jump Lunges - 1x50 per leg

Definately a big leg burner, it feels like forever since I've done sprints and before one thing they'd always do was make me sore, I predict that will be the case today.  I am happy with my improved time on part 1, but to be fair the old routine was done in a foot of snow in minus 12 degree weather, today it was sunny and warm and I only had shorts and t-shirt on, not a full winter workout suit.  These workouts are all I did in the summer of 2008, which was between college semesters.  I dropped that because they aren't standard leg days, hard to build big strong legs without weights, and also they don't really classify as conditioning because while my heart rate does get it up it's my legs that would hold me back.  Having said that, they are fun, challenging, need to be athletic to do them and they target my number one weakness (bodyweight leg movements).  I don't know what I'll do yet, fun workout though.

Conditioning

I call this workout from hell, till now my longest timed workout was 41 minutes and some change, this workout blasts that out of the water.  I don't think I'll inflict this on any of my clients, not only for the reason that our sessions are an hour max, but they may fire me so I'd have to scale it back.  This is what I did;

For time
1000 metre row, then
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Burpees
Kipping Pullups
Box Jumps - 30 inches
Hang Squat Cleans - 95
Kettlebell Swings - 24 kg
Time: 1:10:04

After that I resembled the above picture, I'll break it down.  The 1000 metre row wasn't too bad, completed it almost exactly 4 minutes, I could row 1000 metres quicker than that, but wanted to pace myself, nevertheless coming off the rower I was winded and never got my breath back till it was over.  The burpees were technically never broken, just slow moving, the box jumps and swings also never broken, the pullups were.  The squat cleans on the other hand could just bite me, I should have programmed hang power cleans, but nooooo I had to add the squat.  The rep scheme made it all the worse too, the sets keep getting longer and longer, and when you've hit the top of the mountain, 10 reps, you have to go alllll the way back down.  To simplify it, that's 100 reps of EACH movement, or 500 total, plus a 1000 metre row, and I have no clue why I made the box jumps 30 inches (13 risers plus the step) but I did, and I refuse to change a workout once I've started it.

Maybe I was having a bad day, I did feel ill partway through, but that could have just been the workout, I felt more winded going through the circuit than usual, but again I have no clue I got nothing or no one to compare this with, and I doupt I will.  If I ever choose to do this again, then I'll know, but I promise you that won't be for a while.

Pulling

James Hobart

A tired pulling day

Pullups - 5xmax reps.......16, 11, 9, 8, 8

Snatch Grip Deadlifts - 10, 10, 10, 10........135, 155, 165, 175

AMRAP in 12 minutes
8 Neutral Grip Pullups
8 Cable Rows - 120
Score: 6 Rounds

Iso Hamstring Curls - 70..... 2 sets of max time
Iso Preacher Curls - 40......2 sets of max time

I can't recall the last time I did max rep pullups, but I know I've never gotten 16 that style before, 17 is my record but that's with chinups, totalled 52 reps so not bad.  High rep deadlifts tend to always suck, especially with a snatch grip, my back was sore going into the workout but this loosened me up nicely.  Part 3 was random but hard, the pullups were probably the harder of the 2, and like always the first round was unbroken, the rest was not.  For the last part my knee or elbow joint was held at a 90 degree angle.

Pushing

Dion Phaneuf

Wrist just won't seem to heal, sometimes it feels completely better and I forget about it, but pushing days I do feel it so I had to take that into account today.

Incline Rack Bench Press - 5, 5, 5, 5, 5..............135, 155, 175, 195, 205(3)

Bench Press - 175 (6, 6, 6, 6, 6)

Single Arm DB Military Press - 6, 6, 5, 5..........40, 45, 47, 50

Super Set
Max Rep Bench Press - 135........14, 9, 6
Max Rep Pushups.........6, 5, 4

I actually left out a part, would have just been a direct tricep and chest exercise, but I mis judged my time and had to start my next client right after the third set of bench press, no big loss though.  The incline bench felt pretty good, had to focus on keeping wrist straight but 205 isn't a bad weight to get up too.  The DB military Press I don't think I've ever done before but wanted to work my wrist independantly, it worked as I couldn't feel any pain but the exercise I actually enjoyed I may do this again on occasion.

Legs

Freddy Camacho

Leg day, I used a technique for which I can no longer rememeber the name, but it's simple, do a shit load of sets with a heavy weight.  I added some stuff in earlier to make sure I was fully warmed up, but the exercise I chose for this was of course front squats.

Travelling Lunges - 3x6..........24 kg kettlebells

Front Squats - 135(5), 185(3), 205(3), 215(3), 225(3, 3, 3, 3, 3, 3, 3)

Bulgarian Split Squats - 135 (5, 4, 4)

Leg Extension - 170x60
Calf Raises - 280x60

I think I've done enough front squats in my last 2 leg sessions to last me for a while, that's 11 total sets, 7 of which were with 225.  It got painfully heavy by set 4 or 5, I went nice and deep at that weight, maybe an inch or 2 deeper than I normally would when I go heavy to 225 felt heavier than it normally would.  My back has a nice deep DOMS so that's the main reason I didn't want to go for max weight today, but this heavy front squat sessions kicked my ass anyways these are easily the most mentally tough leg days.  The BSS hurt a lot for only 3 sets, it was a good leg workout.

Conditioning

Crossfit workout 11.2, wow it was a tough one.  I wanted to at least get over 200 reps, going into the workout I didn't bother to find out how many rounds I'd need to get I'd just go.

AMRAP in 15 minutes
9 Deadlifts - 155
12 Crossfit Pushups
15 Box Jumps - 24 inches
Score: 7 Rounds

That's 252 reps, so I was happy when I finished this workout.  Rob Orlando, one of my favourite crossfit athletes, got 504 on this workout, so I am half as fit as him by this standard, I am actually very pleased with that haha.  I briefly compared myself to everyone else who completed this workout and I actually am comparable to some (beat quite a few too).  I wouldn't ever call myself a crossfitter so this pleases me too.  I got the first 4 rounds done in just over 7 minutes, so obviously I slowed down as time went on.  Everything had it's hard point, the deadlifts were never broken but getting close, the pushups were broken on only the last 2 rounds, the box jumps I predicted would be the toughest and they were broken the most, it was just the sheer volume of them.  My back, grip, shoulers, and even quads all got hit a bit, but my lungs got hammered.  Time for a quick second workout too.

AMRAP in 10 minutes
100 metre row
5 Burpees
Score: 8 Rounds

More to just keep going, got my heart rate up.  This workout was done at 6:30, long after the gym closes, I had spent all day sitting, in a car to and from London and 2 hours for a play (which was very good), so I couldnt get it done earlier.  I was very stiff so had to really warm up, now time to re-fuel with something.