Upper Push

Hamstrings don't work, now to my workout.

Slight Incline DB Bench Press
60sx8
70sx8
80sx8
85sx6

HS Bench Press (wide)
180x10
230x10
270x10
270x8

Cable Fly - 47.5x10, 8, 6

Chest Press Drop set, 150 to 110
8-5, 8-4

Pushdowns - 65x15, 10, 10

Good workout!

Legs

Worked out with Brett again today, he wanted to do a high rep leg day, my weakness, I was on board for some pain.

Superset
Squat Machine - 180x12, 270x12, 360x12
DB Reverse Lunges - 50sx6, 6, 6 (per leg)

Superset
Romanian Deadlift - 225x12, 225x12, 255x8
Hamstring Curl - 90x12, 105x8, 105x6

Leg Extension - 150x15, 170x15, 210x15

Back Squats (just below parallel)
135x15
185x15
225x15

That first pairing was good but one where I probably should have increased the weight, especially on the lunges and only the last set of the squat machine was really difficult, I hadn't done this pairing before so I wasn't sure what weights to do.  The hamstring pairing however did hurt, 225 and then 255 on the last set became difficult to hold on too as I didn't use straps, the hamstring curls as well really killed.  The leg extension was only really hard on the last set, but I haven't used that particular one before so I wasn't sure what weight to use.  The back squat went awesome, by this point my legs were pretty swollen but wow that set at 225 tested my mental toughness to the extreme.  I had gotten 10 reps with 225 before but wow it was close then, this was at the end of my workout and nearly killed me, Brett cheering me on helped and he said I helped to push him on a lot of the weights.  Awesome feeling workout!!

Pull

Snatch Pull From Blocks (all resetting)
95x5
135x5
155x5
175x5
195x5

Wide Grip Pullups - 12, 10, 10

Superset
Cable Reverse Fly - 12.5x10, 10, 10
Cable Row - 50x8, 8, 8

Drop Set
Neutral Grip Pulldown, 140 dropped to 100
8-8, 8-8, 8-8

Preacher Curl - 90x10, 100x10, 10

First time doing snatch pulls from blocks, it was okay, undecided whether I will do that one again.

Upper Push

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
225x3
185x9

Push Press
95x5
135x5
155x5
185x4

Superset
Cable Fly - 37.5x10, 10, 10
Cable Bench Press - 37.5x10, 10, 10

Superset
True Pushups - 10, 10
Pushups - 8, 6

Decline Cable Skull Crushers - 57.5x10, 8, 8

Good workout, I attempted a 4th rep on the bench press but failed, I also attempted a 5th rep on the push presses but failed, I don't seem to care though I think I'll get them soon.

Legs

What a Victory!!!

On a high from watching an amazing comeback victory for Gold in women's hockey, it was time for a workout.

Front Squat
warm up
95x5
95x5
work sets
135x5
155x5
185x5
205x5
225x5

Squat Machine
90x10
180x10
270x10
360x10

GH Raise
BWx10
10x6 (then two more with just bodyweight)
10x5 (then two more with just bodyweight)

Good workout, last time I did the squat machine I did 360 for 8 reps and thought it was pretty much my peak, today I squeezed out ten.  The glute ham raises with the mini drop set on the last two sets hurt a lot, the good hurt.

Upper Pull

Weighted Neutral Grip Pullups (wide)
25x5
45x5
55x5
55x5
55x4

HS Row (low) - 3x10.....160

Straight Arm Pulldown
50x12
57.5x12
65x12

Lying DB Cobra
15sx12
17.5x12
17.5x12 (did lying reverse laterals on this set)

Superset
EZ Bar Curls - 55x8, 5, 5 (with green resistance band)
EZ Bar Curls - 55x8, 5, 5 (without band)

I changed the lying cobra to reverse flies because I felt it more.  The lying reverse flies are much harder than the way I normally do them, forces complete strict form.  The bicep curl combo really burned!

Upper Push

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x3
185x8

HS Bench Press (wide)
180x8
230x10
270x10
270x7

Incline Flies
45sx10
50sx10
55sx7

Triple Drop Set
Cable Bench Press with bar
32.5x10 - 27.5x8 - 22.5x8.........32.5x10 - 27.5x8 - 22.5x8

Pushdowns - 42.5x15, 47.5x15, 52.5x15

Good workout, happy with the bench presses even though it's the same I'm glad it didn't go down again.  The triple drop set was painful but fun.

Legs

See, she has a face

My last leg day leg me so sore I was still feeling it today, time for some prowler work.

Prowler Drags (backwards there, forwards back)
180x1
270x1
360x1
360x1
360x1

Machine Squat
90x8
180x8
270x8
360x8

That's all as I was short on time.  Second time doing the prowler that way, last time only doing two sets at 360, today I added an extra.  Also one of the first times using the squat machine (facing it), it was cool I really felt it plus you can load up the weight.

Upper Pull

Oh boy

Weighted Chinups
warmup
BWx5, 5
work sets
25x5
45x5
60x6
70x4
25x7

Cable Row
26x10
30x10
32x10

Superset
Straight Arm Pulldown - 47.5x10, 52.5x10, 57.5x10
Wide Grip Pullups - 6, 5, 5

Cable Curls - 12x10, 10, 10 (massive drop set on last set)

Good workout, on the last set of cable curls Brett came over and dropped the weight and said to keep going, why not, I ended up doing an additional 4 or so sets with a few reps per set....really burned there.

Upper Push

Rack Bench Press (20)
warmup
135x5
135x5
work sets
185x5
225x5
245x5
265x2
225x6

Slight Incline DB Bench Press
60sx8
70sx8
80sx8
90sx5

Superset
Cable Fly - 35x10, 10, 10
Cable Bench Press -35x10, 8, 6

Overhead Rope Extension - 50x10, 57.5x10, 65x6

Legs

Today was a boo ya day!

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x2
315x2

Hack Squats
140x8
180x8
230x8
270x8

Complex (1 Power Clean+3 front squats+1 push jerk+3 back squats = 1 rep)
135
155
175
185

I have squatted 315 for a double before, but at the peak of my strength phase, there have been times where I thought I'd never get to that again.  Here I am doing just that, it was fucking heavy, but felt amazing.  The complex was also fun.

Upper Pull

Not as much time, but time for something.

Weighted Chinups
BWx5, 5
25x5
45x5
55x5
65x5
25x7

T-Bar Row
45x8
90x8
90x8
105x8

Cable Row (different than usual)
22x8
26x8
28x8

Cable Curls - 12x10, 10, 8

Upper Push

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
225x3
185x8

Incline DB Bench Press
65sx8
75sx7
75sx5
65sx7

Handstand Pushups - 5, 3, 3

Machine Fly - 150x10, 180x10, 195x10

Close Grip Pushups - 20, 17, 12

Finally got back to three reps on the bench press with 225, next goal is 5 reps....hopefully that one doesn't take too long.  The incline bench was harder because of it, the handstand pushups however were very difficult, I haven't done them in ages and was pre-fatigued.

Legs

Box Front Squats
warm up
95x6
135x5
135x5
work sets
185x5
205x5
235x5

Complex (2 Power cleans + 2 Hang Squat Cleans = 1 rep)
95
135
155
175
185

Eco Mill Sprints
8mph x 30 seconds
10 mph x 30 seconds
11 mph x 30 seconds
11 mph x 30 seconds

Good workout, heavier weight on the front squats, but those eco sprints simply killed me, my legs (mainly hamstrings) were so burned out I had to sit for about 10 minutes when this was over!

Pull

Deadlifts (all resetting)
warmup
135x5
225x5
225x5
work sets
275x3
315x3
365x2
415x1
315x3

Fat Neutral Grip Pullups - 10, 8, 8

Band Pull Aparts - 3x12

DB Curls - 30sx10, 35sx8, 6

Randomly decided to go for a heavy deadlift, 425 is my all time pr but my form wasn't that good, since then when doing conventional I have done 415 with crisper form, today again I pulled 415 and while I think I still lost position a bit, it felt decent and also went up pretty fast.  Good workout!

Upper Push

Long weekend gone away, 3 hours of sleep in two days....yikes, felt surprisingly good for this workout though.

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Push Press
95x5
135x5
155x5
185x4

Incline DB Flies
45sx10
50sx10
55sx8

75 Pushups in 4:54 I think

Pushdown - 65x10, 10, 8

That's a pr on the push presses at 185, nice, the pushups felt very slow but I was pre fatigued!