Legs and core

Very sore legs, but thought Id try the trap bar deadlift, this was also just a kill time workout so not long.

Trap Bar Deadlifts (touch and go)
150x10
240x10
290x10
330x8

Ab Rollout - 15, 12, 10

Full Body

Ian Wilson, one of the strongest young weightlifters on the planet

Travelling Lunges (per leg)
95x8
135x8
135x8
135x8

Alternate sets
DB Shoulder Press - 50sx12, 8, 8
Cable Row - 30x10, 10, 10

10-8-6-4-2 reps of
TRX Tricep Extension
TRX Bicep Curl

First time doing lunges in months, partially because of my knees, partially because squats and deadlifts fit better with my current program.  The rest was too get some extra burn, fun workout!

Full Body

My God

Band Deadlifts (all resetting, 4 bands)
135x5
185x5
235x5
275x3
315x1

Bench Press
135x5
135x5
185x5
205x4
225x3 (pr)

Weighted Chinups
45x5
55x5
65x3
75x3

Good feeling workout, some of the sets are on my youtube.  The bands make a big difference on those deadlifts, 315 felt tough, probably not my one rep max with the bands, but well below my regular deadlift max.  That's a pr on the bench presses, felt tough but I really like being able to do bench press without asking for a spot.  The chin-ups went well too.

Legs

Post Christmas workout, not going to have the same go, but trying to do something.

Superset (both just below parallel)
Front Squat - 135x3, 155x3, 185x3, 205x3, 225x3
Back Squat - 135x5, 155x5, 185x5, 205x5, 225x5

Ecomill Sprints
6mph x30 sec
8mphx 30 sec
10mphx 30 sec
11mphx25 sec

That's all, but even this sapped my energy.  This was my first time front squatting in a while, it really sapped the drive for the back squats, I've done this superset before but more back squats this time.  The sprints were harder than usual, I maybe could have pushed the line on that last set and got 30 seconds, but when you are moving that fast you don't want to risk tripping.  Also seems like my knees have good and bad days, today the one felt a little achy but never hindered my workout.  The last set of squats can be seen here.

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

Upper Body

Bench Press
warmup
135x5
135x5
work sets
185x5
205x4
225x2
185x7

C2B Wide Grip Pullups - 6, 5, 5, 5

Cable Flies 3 sets of 10

Band Pull Aparts - 3x10

Overhead Tri Extension - 42.5x10, 50x8, 8

Cable Curls - 3x10

That style of pullups are one of the hardest, if very strict form is kept then it won't be nearly as many as other styles.  I am very happy with the bench press, a movement I rarely do with just a barbell.  This way however I set up safeties in a way that allowed me to fail safely but still get a full range of motion.  That is also the first time I have gotten 225 for a double when I knew I didn't have help on the second rep, no way today but I had no spot.....awesome.

Happy Holidays!

Full Body

Prowler time, with a pr in my head.

Prowler
180xhalf a set
270x1 set
360x1 set
450x1 set
540x half way there, half way back

Stairmaster - 50 floors in 10:20

So my pr on the prowler is 500 pounds even, that was one painful set, I didn't know if a pr of 40 pounds was even possible.  The set at 450 was really heavy, but I figured I'd go for it anyway.  As soon as I moved it I knew within seconds I wouldn't make it all the way there, my feet slipped, my shoulders killed, my legs were running out of drive.  I parked it right in the middle of the laneway, rested a bit then came back, and that was flipping hard.  It's still a pr, but may feel like a while before I get it all the way there and all the way back.  Doing stairs afterwards was kind of like a cruel idea for my legs.  They felt like a ton and this didn't help, not my fastest 50 flights but still not bad considering what I did before it.  Good workout!

Upper Body

Worked out with Brett again, he was sore everywhere so we did an arm workout, one he had made up.

Triset
Cable Skull Crushers - 52.5x8, 8, 8, 8
Close Grip Bench Press - 135x6, 155x6, 165x6, 185x6
Cable Skull Crushers - 52.5x8, 8, 8, 6

Cable Rope Curls - 47.5x8, 8, 8 ,8
Cable Curls - 37.5x8, 6, 6, 6
Chinups - 5, 4, 4, 5

5 sets of wrist curls, 15 to 20 reps.

Major pump after this workout, felt awesome and was a lot of fun!

Deadlifts

I call this workout angry deadlift day.  Hadn't really planned on working out, but a bad mood made me want to lift heavy shit, just do one lift today.

Sumo Deadlifts (resetting)
135x10 (only touch and go set)
225x5
275x3
315x3
365x2
402x1 (failed second attempt)
405x2 (that was a grind)

The bad mood turned around.  I wanted two reps at 405 when I started knowing it would be a huge stretch.  I did this workout in the studio with other trainers, the first attempt at 405 for a double I failed the second rep, the bar maybe moved an inch.  Mad I figured I'd leave disappointed, but Brett then asked me if I was going to try again, which I rarely do after a failed pr attempt.  I figured why not, and went to the bar with determination.  After the first rep, Bryan turned around and shouted at me, I hadn't announced I was going for a double but I think he saw my failed attempt.  His shouts actually seemed to help, and rep number two went up with a grunt.  A high five and congrats from the other trainers, my mood felt great.  Funny how lifting heavy stuff can do that!

Upper Body

I wasn't expecting as much on the first two exercises being I was heavy on upper push and pull yesterday too.

DB Bench Press
60sx8
75sx8
85sx8
95s6

HS Row
180x8
230x8
270x8
270x8

Weighted Dips
45x8
70x8
70x8

EZ Bar Curl - 70x8, 80x8, 90x5

Good short workout, those dips were flipping hard at the end.

Full Body

Client cancellation means extra workout time.

Box Squats
warmup
95x8
135x8
work sets
185x8
225x8
255x6

Military Press (from floor)
95x5
115x5
135x5
145x3

Weighted Chinups - 45x7, 7, 6

Good workout, that's a pr on box squats at 255.  The military presses however felt harder, doing a clean to get the weight up seemed to make a difference.  Overall good workout!

Upper Body

That circuit yesterday left me nice and sore, time for some upper body stuff.

Hammer Strength Bench Press (wide)
180x10
230x10
270x10
270x7

Fat Bar Wide Grip Pullups - 12, 8, 8, 8

Cable Flies
30x10
35x10
42.5x10

Reverse Flies
25sx10
30sx10
30sx10

Pushdowns - 65x12, 72.5x12, 80x10

Preacher Curl Machine - 100x10, 110x10, 10

Leg/conditioning

Decided to design a workout to celebrate the conclusion of a weight loss challenge at my gym.  I had three clients in the challenge, they lost a total of 75 pounds combined, so this is the workout I came up with.

5 Rounds for time
15 Deadlifts - 225
15 Burpees
Time: 18:48

Wow that was tough, but fun for 75 reps of each movement.

Upper Body

Rack Bench Press
warmup
135x8
work sets - 3x8.....225

Weighted Chinups - 6, 5, 5.....forget weights but added cable weights for a change

Overhead Tricep Extension - 55x10, 60x10, 65x10

Incline Curls - 30sx10, 35sx7, 6

Full Body

Back Squats (just below parallel)
warmup
95x8
135x8
work sets
185x8
205x8
225x8

KB Clean and Press
45sx5
50sx5
50sx5

Hammer Strength Row (high to low)
180x8
230x8
230x8
230x8

Good heavy workout.  Back squats felt tough but now that my knees more or less feel better, it's nice to do them again.  The clean and presses were random but tough.

Upper Body

7 Rounds for time
5 Handstand Pushups
10 TRX Inverted Rows
Time: 9:12

Pushdown (machine) - 120x10, 135x10, 150x10

Incline Curls - 30sx10, 35sx7, 5

10-8-6-4-2 reps of
TRX Tri Extension
TRX Curls

Decent little burner workout.  The handstand pushups were never broken, but the rows were broken pretty early on, the last part was untimed just tried to move fast.

Full Body

Prowler drags, hells yes

Prowler Drag
180x half a set
270x half a set
360x half a set
450x1 set
500x1 set

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Fat Bar Neutral Grip Pullups - 12, 9, 7

The half sets are there sort of because I was still warming up, but just means it was one trip across gym, instead of there and back which counts as one set.  This is a nice improvement from last time where I stopped at 360, although I did rest on either end, not that much.  I haven't done db bench presses in a few weeks so I'm not surprised I couldn't match what I got last time.

Full Body

This was more of a posterior chain workout, pretty much all Brett's idea, these workouts are fun.

Superset
Power Cleans (touch and go)
135x4
155x4
185x4
205x4
Box Jumps - 4x4 at 37 inches

Power Clean and Split Jerk (touch and go)
135x4
155x4
155x4
155x4

Band Deadlifts (touch and go, 3 bands)
155x8
205x8
225x8

Trap Bar Deadlift (touch and go, assuming bar weighs 60 pounds) - 3x8....270

So many pulls from the floor, my posterior chain was hammered after this.  I am very happy with how the power cleans went, I seem to lift more with a workout partner, one of them was an incredibly cute girl, that helps, the box jumps were kind of easy however.  The power clean and split jerk was the hardest by far, my lungs and grip were in pain.  Band deadlifts was a new one, it was kind of cool, 225 felt heavier than it normally would.  We used a different trap bar than I am used too, but we added 210 pounds, so assuming it weighs the same as the one I normally use it would be 270, my grip was the limiting factor there.

Upper Body

Because I have been on more of a strength program lately, soreness hasn't been too intense.  The workout from yesterday, I believe even if I hadn't already been sore, would have left me walking like I'm 100 today.  My quads are simply locked, as well as my chest, today was a try and work something day.  Much lighter and nothing really too intense.

Hammer Strength Shoulder Press
90x10
140x10
140x10

Neutral Grip Pullups - 12, 8, 8

Pushdowns - 47.5x12, 57.5x12, 67.5x10

Incline Curls - 25sx10, 30sx10, 30sx10

Full Body circuit

RIP Paul Walker

wow, really felt those pause squats from yesterday.  Me knees feel good, but my quads are pretty sore.  I didn''t have time to make it into the gym today but decided to steal a bodyweight circuit I found online, I don't really do these things like I used too, so I knew it'd be tough.

3 Rounds for time
30 Air Squats
15 Pushups
30 Reverse Lunges (15 per leg)
15 Pushups
30 Jump Lunges (15 per leg)
15 Pushups
15 Jump Squats
15 Pushups
Time - 19:00

Good burner workout, my legs were already sore but I can say that typing this now, the day after I did, my legs haven't been this sore in ages, my chest is also feeling it.

Full Body

Pause back squats today, they hurt.

Pause Back Squats
warmup
95x5
135x5
155x5
work sets
185x5
205x5
205x5

Military Press
95x5
115x5
135x5
145x4

Superset
Hip Thrusts
115x10
135x10
155x10
Cable Row
30x8
32x8
34x8

First time doing back squats without the bench in a while, my knees have been feeling better so I thought I'd try, felt good, while I felt it afterwards I didn't during, both sets at 205 were pretty challenging.  First time getting 4 reps at 145 on the presses.  I also may try and make hip raises a regular, they are a highly recommended exercise.

Full Body

Was lacking serious energy, it was a last minute workout, I hadn't eat enough and was up at 5am, from a none morning person standpoint....yikes.  Still time to do some stuff.

Superset
Deadlifts (touch and go) - 3x8....225
Box Jumps - 3x8...37 inches

Incline Bench Press
115x8
135x8
155x8
175x5 (spot)

Pulldown
140x8
160x8
180x6

I felt the lack of energy on everything, but mostly the bench press for some reason, felt weaker than normal there.

Lighter full body

Lighter day today, the first part was very random

Jacob's Latter - 50 feet (dislike this machine)

Row 100 Metres - 4:08

Swiss Rollouts - 20, 15, 15

Then spent 15 or so minutes rolling self out.  I tried a new technique, called smashing, something Kelly Starret informed me, a doctor and crossfit enthusiast.  It uses a barbell to roll self out....ya, that hurt.  I focussed on my hamstrings, hips, shoulders and upper traps.

Full Body

Prowler
270x1
360x1
450x1
500x1

Incline Curls - 25sx10, 30sx8, 7

Overhead Rope Extensions - 37.5x10, 47.5x10, 8

May not seem like much, but those prowler sets are freaking long, each one can take up to 5 minutes or so as I rest as needed at each end.  The set at 500 was a nice pr but also freaking painful, my legs have trouble functioning after that but I did make it there and back without having to stop.

Full Body

I was pretty stiff going into this workout, for some reason, so I know it affected my snatches, and I also rarely do them.

Power Snatches (reset each time)
95x5
95x5
115x5
115x5
135x3
135x3

Incline DB Bench Press
60sx8
70sx8
80sx8
85sx5

Band Pull Aparts - 3x12 with black band

The snatches were so so at 135, it wasn't horrible just not as smooth as I've done.  The band pull aparts burned, it's an underrated exercise I think!

Arms

Today the workout was out of my control, I worked out with one of the trainers, Brett, in what we called "broing out".  It was an arm day, one that he designed, this arm day was purely bodybuilding style with the supersets and extended sets, way different than my usual max weight work.  I knew it was going to hurt.

Superset
Weighted Chinups - 50lbsx5, 5, 5, 5, 5
Incline Curls - 25sx10, 10, 8, 7, 6

R-Band Dips - 6, 6, 6, 6, 6
Overhead Rope Extension - 37.5x12, 12, 10, 10, 10

1 Minute Neutral Grip Pullup - 30 seconds up, 30 seconds down, 1 rep and 1 set (didn't quite finish)

30 second Isometric Tricep Pushdown - drop weight and rep out 20 reps.

Okay, that hurt like a bitch.  The weighted chin-ups was in my ally, but pairing it with incline curls was brutal, the weight wasn't overly heavy but damn that burned like mad.  The second paring with the resistance band dips started off so so, I had to make it harder by using 5 bands, again this one is more my speed, the rope extensions burned quickly.  The last two were random things I've never tried.  The 1 minute pullup with a neutral grip was agonizing, I couldn't even finish I dropped off at about 20 seconds on the descent.  The pushdown wasn't as painful in comparison, but still pretty damn painful.  Fun workout, considering my wheelhouse is strength and interval work, this was a bitch.

Full Body

I've done this

Box Squats
warmup
95x8
135x8
work sets
185x8
225x8
245x8

DB Bench Press
60sx8
75sx8
85sx8
95sx7

Weighted Chinups - 60x6, 5, 4

Good workout, 245 for 8 reps on the box squats is a nice improvement.  Same with the bench presses, one more rep, closing in on that 8 reps with the 95s.  The chinups were identical to last time I tried 60 added pounds.

Full Body

I had little energy today, may have been the food and drink show I went too the night prior, but who knows!

Prowler
270x1 set
360x1 set
450x1 set

Hammer Strength Bench Press (wide grip)
180x10
230x10
270x8

Cable Row
28x8
30x8
32x8

I rested a bit longer at the ends during the prowler, but still managed to do all the sets without stopping part way.  Having said that it was certainly harder, I think I started sweating what I drank the night prior.  Being I rarely drink this was a new thing, but glad I got a workout in!

Full Body

Power Cleans from Blocks (all resetting)
warmup
95x5
135x5
155x5
185x3
work sets.....3x3 at 205

Rack Bench Press
warmup
135x5
185x5
225x3
work sets - 255x4, 3, 3

Wide Grip Pullups - 12, 12, 10

Leg Extension - 120x15, 140x15, 150x15

The cleans all felt good but when this comes around again I'll stick with 205 again, I'm focussing on crisp form and the last rep on the last set was caught slightly forwards.  The rack bench press was heavy, I'll stick with 255 for a bit to get more overall reps.  The leg extensions was more to get some quad work in.

Upper Body

Military Press
95x6
115x5
then 3x5 at 135

Fat Bar Neutral Grip Pullups - 15, 9, 8

Overhead DB Extensions - 55x10, 60x10, 65x10

DB Curls - 35sx10, 6, 6

Doing the curls next to a hot girl doing deadlifts was distracting, but happy with how the presses went.

Full Body

Stole the first part of the workout from Brett, a fellow trainer.

Superset
Deadlifts (touch and go)
185x8
225x8
275x8
After each set, do 8 Box Jumps at 37 inches ish

Power Snatch (reset)
95x5
115x5
125x4 (was mainly focussing on good form)

Decline Bench Press
185x5
225x6
245x1 (wasn't focussed on this set)

Good workout!

Conditioning

3 Rounds, each for time
10 Burpees
15 Rope Slams
20 KB Swings (American) - 50 lbs
*rest as needed between rounds
1:22, 1:40, 1:58

Fireman Pull (in studio), 1 set is one length of rope.
4 sets with 90 pounds

First time doing rope slams, it is difficult but fun, the circuit was challenging and got my heart rate up.  First time also doing the fireman pulls, the prowler in the studio has a lot more friction than usual so 90 pounds was very tough.  This burned the arms, especially grip, like crazy.  Different but fun workout!

Full Body

Prowler
180x1 set
270x1 set
360x1 set
450x1 set

Db shoulder press
50sx8
60sx8
65sx8
70sx5

Face Pull
37.5x10
47.5x10
52.5x10

The prowler sets were rest as needed at the one end, but I was able to keep it moving once I got it going, the set at 450 is a pr, I am happy with that.  I think because I use my shoulders doing the prowler is what I only got 5 reps with the 70s.  Good workout still!

Upper Body

Very last minute and quick upper body routine.

5 minutes of Neutral Grip Pullups
46 reps

5 minutes of pushups
94 reps

Preacher Curl Machine - 70x10, 8, 8

Ovehead DB Extension - 50x10, 55x10, 60x10

Full Body

Decided to kind of reset my power cleans, I have a bad habit of sometimes catching the weight on my toes, so I tried dropping more into the partial squat and didn't focus on weight as much.

Power Cleans from blocks (reset each time)
warmups
95x5
135x5
155x5
work sets - 3x3.....185

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Cable Row
140x8
160x8
180x8

The power cleans felt good, not overly heavy but not light either.  I am very happy with the bench presses, first time getting 95s for 6 reps, good workout!

Full Body

Short one with some fun stuff.

DB Clean and Press (alternating)
50x3 (per arm)
60x3
70x3
75x3

Eco Mill Sprints
6mphx30 sec
8mphx30 sec
10mphx30 sec
10.5mphx30 sec
11mphx30 sec

Sprints are fun, my legs were feeling it after those!

Full Body

Mild full body workout today.

Prowler (fast as possible per set)
Drag across gym with trx, push back
180x1
270x3 sets

TRX Curls - 3x10 (with vest)

TRX Tricep Extension - 3x10 (with vest)

Cable Curls - 50x10, 57.5x10, 65x10 (I think)

Rope Pushdowns - 65x10, 72.5x10, 80x10 (I think)

Prowler was a big leg burner, felt good though.

Full Body

Wow

Time to lift some heavy stuff.

Box Squats
185x5
205x5
225x5
255x5
275x2

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Cable Row
26x8
28x8
30x8

The squats got heavy, real heavy.  The set at 255 was probably my 5 rep max, but I wanted to try 275, I maybe could have gotten three but without a spot and the potential risk of losing my neutral back position (which I have been pickier about lately), I stopped at 2.  Good heavy workout.

The last two sets of the box squats can be seen here!

http://www.youtube.com/user/paul771771/videos

Conditioning

Very quick conditioning day too, only two parts

KB Snatch - 3x12.....50 lbs

Eco Mill Treadmill Sprints
6mph for 30 sec
7mph for 30 sec
8mpr for 30 sec
9mph for 30 sec
10mph for 30 sec

The snatches were like usual, but I loved the sprints with the eco mill treadmill.  This style of treadmill is on a curve, it's perfect as running can bother my knees sometimes.  This curve however makes it as if you were running uphill, which is harder, but also more knee friendly, double plus.  To my surprise my legs were burning when I stepped off, during it was mostly my lungs.  Fun, I'll be doing this one again!!

Upper Body

Very quick workout today.

5 minutes of handstand pushups - 34 reps

Chest Supported Row - 180x20, 13, 12

Overhead Tricep Extension - 50x10, 55x10, 60x10

Preacher Curls (Machine) - 70x10, 9, 8

Full Body

Trap Bar Deadlifts (touch and go)
warmup
150x10
150x10
work sets
240x10
290x10
340x7

Incline Bench Press
115x8
135x8
155x8
175x5

Neutral Grip Pullups - 12, 9, 8

More overal reps at the same weights on the trap bar deadlifts.  Good workout.

Full Body

Very tired this morning, but workout time nonetheless.

Prowler Drags
warmup
180 for 1 set (prowler push)
work sets
270x1
360x1
360x1

Rack Bench Press
warmup
135x5
205x4
work sets - 3x5......245

Band Pull A parts - 3x15

Heavy sets on the prowler, up from last time but did take short break at the one end.  Glad I got 3 sets of 5 on the bench press at 245, it was very close though.

Upper Body

Simple quick upper body burner.

For time, with weighted vest
10-8-6-4-2 Chinups
20-16-12-8-4 Pushups
Time: 5:50

Incline Curls- 3x10.....25s

DB French Press - 50sx10, 60sx8, 8

Nice quick little burner, the timed bodyweight circuit was harder than anticipated but I kept forgetting I was wearing a vest.

Full Body

Lefts lift some heavy stuff.

Sumo Deadlifts (touch and go)
warmup
135x10
135x5
225x5
work sets
275x5
315x5
365x5
405x1

DB Shoulder Press
55sx6
65sx6
70sx6

Weighted Chinups - 60 lbsx6, 5, 4

First time doing 405 in a while, although I haven't really tried recently.  I think doing touch and go at heavier weights makes less sense for me, there's a good chance I could have gotten another rep with 405 but I felt I lost proper back position so I stopped, when resetting I can focus on this better.  405 was still pretty heavy.  60 lbs added to my chinup is 5 pounds more than last time when I barely got 3 sets of 6, plus with the deadlifts I could feel the fatigue.  Good workout!!

Core and conditioning

Extra day for fun!

Tension Woodchop
35x10
42.5x10
42.5x10

Swiss Ball Rollouts - 3x15

50 Floors on Stairmaster - 9:52

Finally got that sub 10 on the 50 floors, I was sweaty and tired by the end but it was good.

Upper Body

Decided to do some upper body higher rep work.

5 Rounds for time
10 True Pushups
10 TRX Inverted Rows
Time: 5:37

Alternate Sets
with a weighted vest on
TRX Tricep Extensions - 3x10
TRX Bicep Curls - 3x10

Pushdown - 2x15....50
DB Curls - 25sx15, 12

This gave me a pretty good pump by the end, it was fun.  With the vest on I weighed 200 pounds so it wasn't a particularly heavy one, but fun to try something different.

Full Body

Pulled out the prowler again today, used the dip belt for some drags.

Prowler Drag (there and back is one set)
180x1
270 for 3 sets

Incline Bench Press
65sx8
75sx8
80sx6

Neutral Grip Pullups (fat grip) - 11, 11, 9

The prowler drags was partially to give my back a break from deadlifts (it felt fine for the record), it is a slow set and all the sets at 270 were painful, that one is a real quad burner.

Full Body

Was a little stiff before this workout, but decided to start with some back squats again.

Box Back Squats
warmup
96x6
135x5
205x5
work sets - 3x6.....245

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Face Pull (forget weights but used different station which was a little awkward)

Those back squats got heavy, I was pleased to get 245 for 3 sets of 6 but it wasn't easy, rest of the workout went well.

Upper Body

Rack Bench Press
warmup
135x6
185x5
work sets.....3x5......235

C2B Neutral Grip Pullups - 10, 8, 8

DB Shoulder Press
50sx8
60sx8
65sx6

Good workout, then came home for a lovely thanksgiving dinner.

Deadlifts

I set up a little test for the competitors at my gym, in brief, it left me doing how ever many reps at 315 pounds on the deadlift as the number of people that worked out this weekend that were in the competition.  I wondered if this would bite me in the ass, but it ended up being just under 30, I rounded up to 30.  I didn't time myself, but it was tough and I'm feeling it today.

Here is the workout.

http://www.youtube.com/watch?v=9L2kdZm7UsU

Full Body

Once again I intended to not go too heavy today, this program I am currently on isn't designed for too many back to back days, but that didn't really last.

Trap Bar Deadlifts (all touch and go)
160x10
240x10
290x8
330x6

Decline Bench Press
185x5
225x6
225x6 (on both sets of 6 I had a spot, the spotter was touching the bar the entire time so this isn't accurate)

Wide Grip Pullups - 10, 10, 8

Good workout, tomorrow will be a rest day.