Full Body

For time
50 Kipping Pullups
75 Pushups
100 travelling lunges (50 per leg)
Time: 12:33

Peak Curls - 60x10, 10, 6

KB Skull crushers - 25x10, 30x10, 35x7

The timed part felt slow but my lats were still a little sore from yesterday, I think the pullups ended up taking the longest, the lunges I just had to keep moving.  Good high rep workout to counter my lower weight ones.

Full Body

Using prelipens table again for the trap bar, I loaded up roughly 90% of my max (based on the last time I went for a heavy set of 5) and went from there.

Trap bar Deadlift (reset each time)
warmup
150x10
150x10
240x5
290x3
290x3
work sets
4x2 at 340

DB Shoulder Press
55sx6
65sx6
70sx6
70sx4

Weighted Chinups - 3x6.....45

Trap deadlifts felt heavy but good, form felt solid.  Was also happy with how the shoulder presses went, don't do that exercise often but that one felt good.

Full Body

Break was needed, came back itching to go at it again and decided to try and use Prelipin's table again.

2 Rounds
Hamstring Curl - 105x10, 10
Air Squats - 10, 10

Back Squats
warmups
95x6 (pause)
135x5
155x5
205x3
work sets
4x5.......225

Slight Incline DB Bench Press
65sx6
75sx6
85sx6
90sx4

Cable Row
140x8
160x8
180x6

I need to work on doing more sets at a set weight than just ramping up pyramid style almost all the time.  So I did 4 sets at 225, or twenty total reps with a weight that is roughly just under 80% of my max.  Fitting nicely along prelipens table, hopefully this helps me see some gains, I'll only use it on a few exercises.  Good workout!

Full Body

I'm still wondering if I need a bit of a break, lets see how today goes.

Power Cleans (from blocks)
135x5
155x5
185x5
205x3
225x1

Front Squats
155x6
185x6
205x6

Military Press - 3x5....115

hmm, not bad, but not great either.  Ill decide if I should take a break later.

Full Body

My CNS may need a break soon, but why not try another workout, going easy on the volume.

Handstand Pushups - 14, 10, 10

Hammer Strength Row (high to low) - 180x12, 10, 10

Tension Woodchops
25x10
30x10
35x10

Stairmaster - 60 Floors, un timed

Decent workout.  The stairs were done for 10 floors at a moderate pace, then another ten sped up for 3 sets, hence the 60 floors.  The last sped I went to speed 18, which is essentially running on the stairmaster, that really burned the legs.

Full Body

Sumo Deadlifts (resetting)
275x5
325x3
345x3

Decline Bench Press
205x5
225x5
225x4 (would have tried 5th if I asked for spot)

Neutral Grip Pullups
25x5
45x5
55x5
65x5

It wasn't until part way through the bench press that I remembered I worked out the day prior, it was a moderate workout but it did include close grip bench press so that would affect the decline today.  They did feel a bit heavier, I know I can do 225 for 5 reps, on the last set I was just being cautious, should have asked for spot.  Deads felt heavy, but pullups seemed to go the best.

Upper body, light

Nice and easy upper body workout, didn't go too heavy just wanted to get something minor in.

Neutral Grip Pullups - 3x10

Close Grip Bench Press
135x10
155x10
155x9

KB Curls - 3x10....with 25s

Pushdowns - 65x10, 72.5x10, 10

Nice and simple!

Full Body Conditioning

Fun random day today!

Prowler (1 set equals there and back)
180x1 set
270x1 set
360x1 set
360x1 set

3 Rounds for time
10 Box Jumps - about 37 inches
10 KB Snatches - 50 lbs, alternating
10 Burpees
Time: 9:40

Marpo (rope pull)
50 metres from highest setting
50 metres from lowest setting, both at level 1

Good workout today, the two sets at 360 were killer, barely made it without stopping but did, short break at ends of gym though.  The circuit was mainly tough because of the box jumps, that's high for 30 total reps.  The marpo was cool, my arms were dead by the end of it.

Upper Body

Incline DB Bench Press (slight incline)
65sx8
75sx8
80sx8
85sx5

HS Row (high to low)
160x8
210x8
210x8
210x8

Superset
TRX Flies - 10, 8, 8
Pushups - 15, 7, 7

Superset
Pulldowns - 60x10, 8, 8 (double cabled one)
Chinups - 6, 4, 3

Pushdowns - 65x10, 72.5x10, 10

Peak Curls - 55x10, 8 8

Good workout!

Full Body

Busy with work but also this program I switched too requires more rest days due to the higher stress levels on the CNS.

Warmup
2 Rounds
10 Hamstring Curls at 105
10 Air Squats

Back Squats (just below parallel)
185x5
205x5
225x5
255x5

Split Jerks
135x3
155x5
185x3
205x3

Weighted Neutral Grip Pullups
25x5
45x5
55x5
55x5

DB Romanian Deadlift
80x8
90x8
90x8

Good workout, back squats were tough but am trying to maintain perfect form on those.  Last time stopped at 185 for the split jerks, happy with the lifts today!

Upper Body

Decided to tackle a bodyweight routine I have performed several times over the years.

5 Rounds for time
10 Pullups
20 Pushups
Time - 8:20

Preacher Curl (machine) - 45x10, 70x8, 7

Reverse Grip Bench Press - 115x10, 135x8, 8

Then did some mobility work.

I am pleased with the upper body circuit, that is by far the quickest time I have gotten on that routine, the fastest being somewhere in the 9 minute range, I just stayed consistent throughout.  Tomorrow is a long day with clients so it'll be a rest day, and after my two workouts this weekend it will feel good.

Full Body

About how bad ass I felt after today's workout!

I decided to work out with two fellow personal trainers today, they are one a heavy program focussed around the big lifts, today I joined in and only when I got there did I know they were going for a one rep max clean and jerk.  I haven't gone for one rep maxes on the oly lifts in nearly 2 years, and haven't cleaned anything over 205 since.  It was a good day.

Clean and Jerk
155x1
175x1
185x1
205x1
225x1
245x1

Power Snatch from Blocks (all resetting)
95x5
115x3
135x3
145x3
155x1 (kind of ugly)
155x1 (a little better)

Incline Bench Press
135x5
155x5
175x5
185x2 (assisted on a third)

Bench Press
135x5
185x5
205x5
225x2?

I matched my pr from way back, I was so pumped after this I screamed in excitement, something I practically never do.  Having the two workout partners helped as well, who I should mentioned also both pr'd, with the one lifting 265 after a failed attempt, very nice.  The snatches I am still pretty pleased with, my form faltered a bit but the second attempt at 155 was better.  The bench presses went well too, I have a question mark because I am not sure if I got assistance on the two reps at 225, but it was still heavy.

Upper Body

Arm day, a very rare day for me and it probably won't come back often, I was just bored.

Alternate Sets
Ez Bar Curls - 60x8, 70x8, 80x8, 90x7
Dips - 25x8, 35x8, 45x8, 55x8

DB Curls - 30sx10, 8, 8

Overhead Rope Extensions - 42.5x10, 50x10, 57.5x7

Alternate Sets
Band Curls - yellow.....3x20
Band Pushdowns - yellow.....3x20

Fully Body

My schedule gets pretty busy come this time of year so I decided to switch to a different program, more full body.  I may focus on going heavy again for a bit, see how my body reacts.  I'd be lying if I said I didn't miss the 250 clean and jerk and 445 deadlift days, but I also don't want to risk injury, I'll see what happens.

Squats Cleans from Blocks (all resetting)
135x5
155x5
185x3
205x2

Back Squats
135x8
185x8
225x8

Split Jerks
135x3
155x3
195x3

DB Incline Bench Press
65sx8
75sx8
75sx8

Good workout, I didn't push anything to a big extreme today, which was intentional.  Not to say the routine was easy, it certainly was not.  I hit a lot of big bang for your buck exercises, good workout!

Conditioning/Core

Whenever I decide to tackle a older timed workout it can be bittersweet.  I get nervous because I know if I do worse I'll be hard on my myself, but if I do better I am always left feeling happy.  Time to try this relatively short one out again from crossfit, my old time being 10:32.

3 Rounds for time
15 Hang Power Cleans - 135
15 Burpees
Time: 8:03

Machine Crunch
170x15
200x15
220x15

Russian Chair Leg Raises - 3x15

That is almost exactly 2:30 faster than before, so I am pleased with that.  Last time I wrote that my lunges were the limiting factor, that was true again today.  My legs were slowing my down but I gave it my all, the burpees turned into a very slow motion but it was a tough little circuit.  Sweaty by the end of it but only really because of the first metcon.

Upper Push

Worked out with a friend today, slightly less rest between sets than normal.

Incline DB Bench Press
60sx8
70sx8
80sx8

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

Cable Flies
32.5x10
37.5x10
42.5x10

3 minutes of Pushups - 65 reps

Dips - 8, 8, 8

Good workout, the last two really burned and made my arms hurt, plus another cute girl as a workout partner is always a plus.