Pulling

Austin Malleolo

Pulling day, wanted to try a new way to make pullups hard, also wanted to do more of a strength workout this time.

Resistance Band Neutral Grip Pullups - 5x5......purple band on all sets

Cable Row - 150 (7, 6, 6, 6, 6)

Romanian Deadlift - 6, 6, 6, 6, 6............135, 165, 185, 185, 185

Drop Set Pullups with a 30 lb dumbbell
4 sets - 5-3, 5-3, 5-3, 5-3

Preacher Curl - 3x10...........50
Hamstring Leg Press - 3x6.......270

I really liked those type of pullups, as you get closer to the bar the resistance gets greater and greater.  These are performed by putting a heavy dumbbell under the pullup bar as an anchor for the resistance band, the other end goes around your neck like a necklace, and just perform regular pullups.  The band is trying to pull you down so it's a much greater effort to try and pull yourself up I liked it.  I hadn't used the v-bar in cable rows for a bit, felt good too.  The RDL's I liked they worked my back and hamstrings well, I maybe could have gone heavier than 185 but wanted to focus on proper form.  The drop set pullups were harder when performed at the end like this, but worked well.  The machine preacher curls is still the only type of curl my wrist will allow for some reason.

Pushing

Adrian Bozman

This day stills bothers my wrist a bit, but it did feel better than last week when this day rolled up, still limited though.

Rack Bench Press - 5, 5, 5, 5, 5.........185, 205, 225, 225, 225

Bench Press - 135(10), 155(8), 175(6), 195(4), 135(12)

3 Rounds, each for time of
15 Dips
20 Pushups
1 minute rest between rounds
Times: 1:33, 2:58, 3:43

Reverse Grip Pushdowns - 80 (10, 10, 10)
Machine Fly - 90 (8, 8, 6)

So a more full workout than last Friday, at times I could feel it, but it was more the weights that held me back, which is what it should be.  I am just cautious so I am not going at the heavy stuff as agressive as I could.  Part 3 actually hurt my wrist the most, so I had to be careful there and it held me back on my times.  I actually screwed it up too I rested 1:15 before the last set instead of a minute, only because my mind was somewhere else, and I lost count on my dips so I'm pretty sure I did more, oh well I'll give this a try when my wrist fully heels up.

Legs

Workout from hell, for a few reasons, one the workout itself was challenging but two by the time I got around to this the gym was muggy as hell, the kind where all the floors and walls are even sweating.  So my workout was sweaty too.  This workout I wanted to try a unique idea, 135 on the barbell at all times and try a variation of different stuff, but that 135 stays the same, here is what did.

Reverse Lunges - 4x6..........135

Step ups - 4x5.......135

For time
100 Front Squats (to parallel) - 135
Time: Go fuck yourself.....errr I mean 17:30

Leg Extensions - 3x12......200

The first 2 parts were tough, I was sweating already but that was the damn muggy air.  Part 3 can go.....well I don't need to say it twice.  I wanted speed on my squats so I went to risers, or to parallelish.  Well that speed didn't last too long, I believe it actually took 10 sets and there is no doupt I could have done it faster had the air in the gym not been so thick.  One of those workouts where you just can't wait for it to be over, I was sweating a lot and drank a lot of water.  If I ever decide to do that workout again, (the 100 front squats) it won't be for a while.

Conditioning

Decided to give my boxing day routine a shot, last time I performed this routine in 21:15, and more often than not when I have a time I am trying to beat (like today) I push myself harder.

For time
10 Burpee Broad Jumps
40 Box Jumps (24 inches)
10 Burpee Broad Jumps
40 Bench Supported Lateral Jumps (40 per side)
10 Burpee Broad Jumps
40 Over the Bench Jumps (40 total)
10 Burpee Broad Jumps
40 Jump Lunges (40 per leg)
Time: 16:51

5 Rounds, each for time of
150 metre row
Time: 0.29, 0.28, 0.28, 0.28, 0.26

Legs Elevated Ab Move - 3x10

That's quite an improvement from last time so I am very pleased with that.  Last time was the day after Christmas so possibly my energy wasn't quite the same, but I don't recall feeling fatigued.  I think the improvement is based on musch shorter rests, plus when I have a time I am trying to beat I always do better.  My legs were shot by the end, the jump lunges may have actually taken the longest I'm not sure, either way I am happy with my improved time.  The row intervals I wanted to keep a steady pace, the last one I guess I really wanted it over it, my speed was above 12 mph to above 13 mph for the last one.  Good workout.

Pulling

I wanted to lift something heavy, I had that feeling in me so I wanted to set a new pr in sumo deadlifts.  I had to stretch a little extra first my hips (glutes, inner thigh) were still sore from Thursday.

Sumo Deadlifts (starting from top) - 10, 5, 3, 3, 3, 3, 3, 3........135, 185, 235, 245, 275, 295, 315, 315

Snatch Grip Deadlifts - 4x10......135, 135, 155, 155

3 Round, each for time of
10 Pullups
15 Kipping Pullups
1 minute rest between rounds
Times - 1:19, 2:31, 2:59.....Total - 6:49

Hamstring Curl - 90 (10, 10, 7)
Preacher Curl - 50 (8, 8, 6)

That felt good, first time doing 315 in a while, I felt strong on the lift and I kept good form I could feel it.  I believe I'll stick with sumos as the only type I will really go heavy on, from what I have read most people's sumo and conventional deadlift numbers are pretty equal, but for my body type (long limps) this type feels much more natural for me.  I guess I was in a deadlifting mood as I wanted to throw snatch grip deads in there again, which is pictured above.  Basically a conventional deadlift with a wider grip, forces you to squat down deeper I like them.  Part 3 was fun, man do pullups get hard fast, as the numbers indicate.  The rest seems short but still 75 pullups in under 7 minutes isn't too bad I think.  I actually thought my wrist wouldn't let me do the curls, as chinups are still a little sore, but it felt ok, at this point it's not the weight I hold (I couldn't feel it at all on the deads) but the rotation of it.

Pushing

Today I was running on maybe 2 hours of sleep, if that, so it was a sleepy workout but I had to get it done.  Also pushing day today which means I have to go a bit lighter still as those exercises still bother my wrist a bit.

Hammer Strength - 5, 5, 5, 5, 5............140, 160, 180, 200, 220(4)

Bench Press - 4x10........135 on all sets

Perform a set of max rep dips, rest 30 seconds then a set of max rep pushups, rest about 90 seconds between rounds
Dips - 12, 10, 8
Pushups - 15, 11, 9

That'll do it, as the weight went up on the hammer strength I was unable to straighten my right arm, it seemed doing that caused some pain.  The bench press I was iffy about but as long as I kept my wrist straight enough it wasn't too bad.  I did try a flat DB Bench press with the 60 pound dumbbells, that felt really uncomfortable so I decided not to do it just yet.  Overall it was a shorter workout than what these would usually be but there is no point in risking further injury.

Legs

Ah back at it with a leg day, I don't need my wrist for this particular kind of leg day anyways.  The above photo was posted as it's the kind of front squats I did on my first set (at 135), the rest were done with a cross armed grip.  I heard the pictured kind is more stable, I didn't agree so I'll stick with what I know.

Bulgarian Split Squats - 3, 3, 3, 3, 3.............115, 135, 145, 155, 165

Front Squats - 135(5), 185 (5, 5, 5, 5)

Back Squats - 135(10), 155 (10, 10, 10, 10)

Single Leg-Leg Extension - 3x10.........95

Clearly this was a more strength focussed leg workout, as I mentioned I was going to do in my last post, felt good and loved having a full leg day again.  The BSS got pretty heavy to the end but I made sure I got all the way down.  The front squats felt heavy too but I kept solid form.  The back squats were tough to get 10 by the final sets, I rested less between these sets.  I forgot to do calves today for some reason, I'll make sure I get to them next leg workout.

Full body

Tommy Europe

First day back to test wrist, kept thing relatively light to see how it all felt, I was pleased with how it went.

Alternate Sets
Pullups - 4xmax reps.....12, 10, 8, 7
Hammer Strength Bench Press - 90(10), 140(10, 10, 10)

Alternate Sets
Front Squats - 6, 6, 6, 6...........135, 155, 175, 195
DB Romanian Deadlift - 6, 6, 6, 6........55s, 65s, 75s, 85s

Alternate Sets
Machine Shoulder Press - 100 (10, 10, 6)
Cable Row - 130 (10, 10, 7)

A few notes worth mentioning first.  The first set of pullups was actually wide grip, but that I could feel so when I switched to regular grip it was pain free, chinups would not have worked.  The hammer strength I could feel but not enough to make me stop, both of those felt like my muscles were making me stop not my wrist.  Front squats I was able to push, 195 I`ve only done for 5 reps, so I actually did more today but I don`t need my wrist for that, the DB RDL I thought would feel because the dumbbells are so heavy but not there either.  Last set was good too, so basically it was only the hammer strength where I felt it.  On the other hand I could clearly tell I hadn`t worked out in the past week, minus the front squat my numbers aren`t as good as they usually are, and I was tired after this, but it felt good to finally do some weights again.

Update

Dan Bailey

Update;

I am going to give it till Tuesday to try a workout again, most likely be a full body workout and keep things a bit lighter than usual to see how my arm feels.  Currently my arm feels much better than it did, and feels like it's healing well, but I am still limited in some of the movements I can do, but we will see how it goes.

My diet lately has been good, seems like a bad cycle for some, people can't workout how they'd want to they get discouraged and turn to food for comfort, kind of the bad time to do that.  I am not an emotional eater so minus a little snack from time to time my diet has been good, I am planning a grilled burger with pickles and onions and BBQ sauce this afternoon though, but it's a Sunday and they taste good.

When I am trainng again I am going to start throwing more strength into my workouts, so some of the workouts will be more purely strength focussed, so mainly no timed stuff or repetitions that are too high, not all of them, just some of them.  I want to keep my strength improving well, it's not that I don't feel it's improving well, I just enjoy strength focussed workouts.

Injury

Update on wrist, nothing broken or fractured, it's a ligament sprain.  Doctor said it's common these feel like breaks, hense the pain, but lucky for me nothing is broken.  Minimum week of rest, could be longer, but lets hope it's not.  Being I was planning on resting from the weights anyways, I may just rest completely, although an occasional leg conditioning session will probably show up.  I may post from time to time, but till my injury heels there won't be regular posts like there has been.

Pushing

Pushing day had to be cut short for a reason you'll soon read about, I did manage to get the heavy portion in.

Push Press - 3, 3, 3, 2, 2, 2..........135, 155, 165, 175, 185, 195(1)

DB Bench Press - 80s(5), 85s(5), 90s (5, 5, 4)

Cable Flies - 5x10........50 on all sets

On the last set of bench press when I brought the weights down and to my legs one slipped and fell to the side, I let go as soon as I could but it had already rotated my wrist far beyond what it's suppose to do.  It felt like I had just broken my arm, very painful.  The flies were angry flies lol, only thing that didn't hurt.  Dips, pushups, even holding 35 pound dumbbells (which is light for me) to go overhead was not possible, so I had no choice I had to cut the workout short.  I was planning on taking a rest week from the weights after this cycle anyways, I think I'll just bump it up to now, give my wrist a chance to heal so I don't make it worse and do permanent damage.  On the plus I was happy with how the push presses went, been some time since I have done those for heavy and I was able to go right back up to a decent weight, plus with yesterday hitting a nice pr I don't mind a break from the weights.  I've done that in the past and by the end I am always itching to get back at it and feel great when I do, my wrist is forcing me to now.

Legs

Dave Tate teaching

I didn't have as much time in the gym today as I was with my father, but it was more than enough time to see how heavy I can go on front squats, no day do I dread more than this day.

Split Squats - 2x5.......135

Front Squat - 5, 3, 3, 3, 3, 3, 3, 3, 3, 4, 4.........135, 155, 185, 205, 215, 225, 235, 245, 250, 205, 205

Back Squats - 3x10.........155 on all sets

That's it, but don't let the apparent lack of volume fool you, that's 11 sets of front squats, all with the hips just breaking parallel, the back squats were full range of motion.  Last time I went heavy on front squats I got to 245 and completed without assistance, but I didn't like my form.  So I wanted to get it a second time, 245 felt much better I kept my elbows up and got good range of motion.  I was going to stop there but the guy spotting me (Eric's brother) said I should go up, so I did, only 5 pounds but it made a difference.  At 250 I think I saw the light, but it felt like 245 did the last heavy front squat workout, I wasn't completely satisfied with my form so when this rolls around I'll try to complete 250 again but with crisper and cleaner form, nevertheless it's still a completed 3 reps.  The back squats at 155 were different normally I go no higher than 135 for hamstring to calf back squats, but at 155 I was able to keep solid form so why not.

Conditioning

Today was a different one, mainly because it took place in my backyard.  Cleaning out the work room I found an old bar and some plates that I used to use way back in the day, I decided no point in throwing it out I could create a workout.  The bar was 20 pounds, I had a 25 and a 10 pound plate, so in total 90 pounds.  The workout doesn't look too crazy but boy it caught me off guard.

3 Rounds for time
10 Ground to Overhead - 90
10 Floor Press/Leg raise - 90
10 Thrusters - 90
10 Back Squats - 90
10 Hang Squat Cleans - 90
10 Travelling Lunges - 90 (5 per leg)
Time: 28:45

For time
50 Burpees
Time: 4:48

Wow that sucked more than I thought it would, the floor press, back squats and lunges were never broken, the rest were, even on set one.  Looking at it I figured it was leg intensive, turns out my shoulders took a brunt of the work.  180 reps of crap, but felt good when I was done.  The ground wasn't damp so I did the workout barefoot, temperature was about 7 or 8 so it wasn't really cold at all, felt nice to do a workout outside again.  If anyone chooses to do this workout, the only equipment allowed is the 90 pound barbell, no squat rack, no bench, nothing.  The 50 burpees was more to extend the workout (done in my basement), last time I did that was after a row workout, and my time was 5:25, so I am happy with improvement.

Pulling

Pat Sherwood

I am sore pretty much all over again, sore enough that deads or cleans would be a bad idea, so another day of rows and pullups, which I really enjoy.

Wide Neutral Grip Cable Row - 5, 5, 5, 5, 5..........120, 130, 140, 150, 150

Weighted Pullups - 5x max reps at 45 pounds.........6, 5, 5, 5, 5

20-15-10-5 reps for time
Wide Grip Pullups
between each set and after the last perform 5 Neutral Grip Pullups (so 20 total)
Time: 10:14

Hamstring Curl - 3x10......90 on all sets
Incline Curls - 25s (9, 7, 6)

Wide grip rows felt better at 5 reps instead of 3, so I'll stick with that, the pullups felt good too.  Part 3 surprised me at first, I decided to invert what I did on March 25, which technically should be a harder routine, yet I am more than a minute faster.  Looking closer I realize that what followed the other routine was different than what followed today, today was more strength focussed so higher rep stuff wasn't as hindered.  Still hard though, having a rest day tomorrow feels very warranted now.

Pushing

My ass is making it hard to sit down, damn leg day yesterday, but at the same time feels good.  No timed thing today, felt like a change.

Decline Bench Press - 3, 3, 3, 3, 3, 3..........185, 205, 215, 225, 235, 245

Incline DB Bench Press - 80s (5, 4, 4, 4), 70s (6)

Superset, both max reps
Push Presses - 135 (6, 5, 5, 5)
Dips - 9, 6, 5, 5

V-Bar Pushdowns - 8, 8, 8..........50, 60, 70(3, wow that dropped)
Machine Chest Fly - 8, 8, 8.......90, 100, 110(6)

The last set of decline bench press I asked for a spot, never attempted 245 before and 235 was close.  Eric's hands hovered over the bar, the third rep the bar slowed a lot halfway, his hands were on it but is convinced he didn't assist, so I will not put that the rep was assisted but next time this comes around I won't up the weight till I get 245 without anyone touching the bar.  Part 3 was different, push presses for me hit my triceps a lot, hense the such low numbers in my dips, but I haven't done them in so long I wanted to try again.  Overall it was a good workout.

Legs

Dave Lipson

Despite a very busy morning, a cancellation allowed me to get a workout in.  My good mood lately has made me harder on my clients, but also myself.  It got very muggy in the gym today, made this workout a very sweaty one.

Lunges onto Step - 3, 3, 3, 3, 3.........115, 135, 145, 155, 165

Front Squats - 5xmax reps at 135.......12, 10, 9, 8, 8

For time
30 Bulgarian Split Squats - 95 (30 per leg)
Time: 7:19
Take total number of minutes it took to complete, times it by 3 and perform that many Back Squats at 145 and Jump Squats at 95 (so 21 reps of each).

Leg Extension - 170x50 (2 sets)
Calf Raises - 280x50 (3 sets)

Whoa lots of sweat here, the front lunges got real heavy, the step allowed me to go deeper on each rep but I was still pleased with the weight I got up too.  Last time I went for max reps at 135 I got 40 total reps, today I got 47 so I am happy with that increase.  Part 3 was different which I liked, the split squats got surprisingly tough, and the part that followed wasn't timed but I still went through fast.  I was covered in sweat by the end of this, damn muggy air.

Conditioning

Moe Kelsey

Conditioning day, had some good ones in store for today.

For time
250 metre row
30 Over the box jumps - 24 inches (15 per side)
250 metre row
30 Burpees
250 metre row
30 Kettlebell Swings - 24 kg
250 metre row
30 Jump Squats
250 metre row
30 Pushups
250 metre row
30 Situps
250 metre row
Time: 25:45

10-9-8-7-6-5-4-3-2-1 reps for time
Kipping pullups
Between each set of pull ups do 6 burpees, so you'd do a total of 60 burpees.
Time: 12:33

That was a tough one, I'll probably get criticized by Emily for using the rowers wrong lol but it was a fun workout (sorry.....using the "ergs" wrong).  My row times certainly slowed down but they all stayed under a minute, as thy should.  For some reason in part 2 I thought I'd only be doing 30 total burpees, I guess I can't do math when I tired it didn't take me long into the workout to realize it was 60, coupled with 55 kipping pull ups it was a tough combo after part one.  Pretty winded after today but as I type this I am refueling myself with 6 eggs, mmm!