Legs

I wanted to try squats today, which turned out to be a bad idea, even from the get go my back didn't feel right.

Back Squats
135x12
185x12
205x12
225x1

Hip Thrusts
135x10
205x10
255x10
255x10

Goblet Squat, 15 second hold at bottom of squat, then 15 reps right after - 3 sets with a 50

Leg Extension - 3x12.....150
Seated Hamstring Curl - 70x12, 90x12, 12

I didn't hurt myself, but that single at rep at 225 felt really uncomfortable, similar to how the rack pulls did two weeks ago, just really tight.  I am not ready for back squats afterall, shame, oh well I can do plenty of other stuff.  The hip thrusts seem to target my glutes and low back pretty well.  Speaking of which, 255 for 2 sets of 10, considering how hard this exercise used to be for me, felt awesome.  The goblet squat thing I got as a medium finisher for the legs.  It was toughest to hold, hard on the abs, and medium on the legs, the hold did get challenging.  Overall I am disappointed my back didn't allow the squats, as 225 isn't a challenging weight (even with high bar), but I shouldn't have rushed it.

Upper Body

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

5 Rounds for time
8 Landmine Presses - 45 (35 on first round only)
8 Wide Grip Pullups
Time: 8:55

Single HS Row
230x8
270x8
270x8

Pallof Press
30x8
35x8
35x8

Face Pull - 3x10.....65

Bench Presses felt strong, usually 225 for 3 reps on pause is a struggle for one set, let alone two, so I was please.  The timed portion I changed the weight part way through, 35 was too light so I added a 10 and kept going, that was better, all sets unbroken.  Good workout!

Legs

Keeping with my new program, I know the leg days hurt the most, however, they usually do.

Pause Hack Squats
warmup
90x5
90x5
180x5
230x5
work sets
270x5
320x5
360x5

5 Rounds for time
10 Hip Thrusts - 205
6 Reverse Lunges - 50s
time: 9:44

Leg Extension - 3x12.....150

The hack squats went well, my back is feeling much better, but I wanted to be careful still.  The time portion killed my glutes, they were burning from both exercises.  I decided to slow down my leg extensions and focus more of the motion, hence the drop in weight, I did however feel my quads much more.

Upper Body

Decided to slightly change my program, the last one was responsible for some of the best strength gains of my life, but it did start to plateau.  This one has a bit of a density focus, and is harder to program, but I'll do my best and try not to over train.

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4

8 Rounds for time
2 Bench Press - 205
5 Chinups
Time: 9:17

Sngle Cable Row
47.5x8
52.5x8
57.5x8

Pallof Press with bar - 3x8....27.5

Band Pull Apart - 3x12......black

The bench presses felt great today, 225 for 4 good reps when Saturday I barely got 3.  The timed part was all about the bench press, 205 got heavy quick, but that's part of the density training.  The rest went well, these kind of workouts, when performed properly, are satisfying.

Conditioning

Time to get my sweat on.

3 Rounds for time
30 Metres standing Marpo (level 6)
10 Burpees
10 Box Jumps - 37 inches
30 Double Unders
Run 0.10 miles
Time: 19:37

Oddly the double unders, which were never broken minus one trip on round 1, seemed to wind me the most.  My back is still recovering from this annoying stiffness, so it took some time waming up, but it was a good sweaty workout.  Spent the rest of the time on mobility.

Upper Body

My first upper body workout in a week, only because of my tattoo.

Bench Press
warmup
135x5
135x3
work sets
185x5
205x4
225x3

Reverse Band Bench Press
225x5
275x5
275x4

Wide Pulldown
38x8
40x8
40x8

Single Cable Row
42.5x8
52.5x8
52.5x8

Pallof Press with Bar - 3x8.....27.5

Felt nice, bench was a little harder but that's okay, it'll come back.

Legs

I'm going to rest my back a little bit, it's still quite sore, but this does give me the chance to try different types of leg workouts.

Bulgarian Split Squats
30sx8
50sx8
50sx8
50sx8

Hip Thrusts
135x10
225x10
225x10
225x10

High Leg Press - 3x20.....270

Hamstring Curl - 50 reps at 70

Fun workout, haven't done bulgarians in a while but they were tough, high rep leg presses are a challenge too.

Legs

Kept it lighter on the spine today as those few sets with the rack pulls left me quite stiff and sore (not injured, but not the good kind of sore).  Also, I have mostly been doing legs because I have my first tattoo and it takes up enough of my arm that upper body work would be a little uncomfortable.

Leg Press
90x12
90x12
180x12
270x12
360x12
450x12

Reverse Lunge - 3x6......135

Superset
Box Jumps 3x5.....(37 inches plus steps)
Goblet Squats - 3x12......50

Leg Extension - 50 reps at 200

That was actually kind of fun, my back felt better by the end even.  The box jumps were higher than normal, tough but I liked the challenge, made the goblet squats pretty challenging.

Lighter day

I still been lacking on my mobility, and today it showed.

Sumo Rack Pulls
135x5
135x5
225x5
225x5
275x5
275x3
315x2

Hip Thrusts
135x10
185x10
205x10
225x10

Mobility work

I only stopped at 2 reps on the rack pulls because my back was taking all brunt, it was painful and if I continued I believe I would have hurt myself, I also hate that exercise.  The hip thrusts however went awesome, 225 for 10 still wasn't too bad.

Many workouts

Have been lazy with updating this, but I'll try and keep on top of it.  Many workouts happened, highlighted by the easiest 225 bench for 4 reps I have done, should have tried 5.  3x3 at 365 deadlifts as well.  I also know I need to work on mobility, my leg lifts haven't felt right lately.

Legs

I would like to dedicate this workout to my mom, who passed away peacefully February 2nd, surrounded by her entire family and a pastor.  I love you mom!

LB Back Squats
warmup
135x5
135x5
work sets
185x10
225x10
245x10
265x8

Pause Back Squats - 3x5...225
Box Jumps - 3x5.....37 inches

Leg Extension - 3x12....210

High rep back squats suck, especially or me because I never do them, the last 3 sets of them were all tough.  The pause squats were really hard too, I could already feel my legs seizing up, making the box jumps really tough.  I am typing this workout the following day, so I can say I am really sore.

Upper Body

DB Bench Press
65sx12
75sx12
80sx10

Single Arm Cable Row
32.5x12
37.5x12
42.5x12

Dips - 3x18

Face Pull
52.5x12
65x12
65x12

Alternate Sets
Pushdown - 3x12....65
Neutral Cable Curl - 3x12....42.5

Upper Body

Worked out with brother today, so it was a little random.

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

Kneeling Landmine Press
35x8
45x8
45x8

Neutral Pulldown
140x8
180x8
200x8

Face Pull
52.5x8
65x8
72.5x8

Incline Machine Press
195x8
205x10
205x10

Fun workout, my brother was the reason I got into exercise way back in the day, he has since been back and forth, but he did do 205 on bench for a single so he's still got some strength in him

Posterior Chain

Pretty stiff lately, so didn't feel like going too heavy.

Trap Bar Deadlifts (all resetting)
warmup
150x5
150x5
240x5
240x5
290x5
work sets
330x8
330x8
330x8

Hip Thrusts
135x10
155x10
185x10

Seated Hamstring Curl - 70x12, 80x12, 12

Those deadlifts were tough, 330 for 8 reps resetting each time is tough.  I a happy with how the hip thrusts feel lately now that I found a way to do them.

Upper Body

Cable Bench Press
22x12
26x12
30x12

Kneeling Pulldown
28x10
26x12
26x12

Dips - 3x15

Band Pull Apart - 3x12

Alternate Sets
Overhead Rope Extension - 3x12....52.5
Cable Curl - 3x12....10