Push

Finally, my day, time to watch everyone suffer, after having done the workout myself of course.

Push Press
135x3
155x3
185x3
195x2
185x3

Handstand Pushups x 10, 10, 8, 6

Superset
Bench Press - 5x15.....135
Lying Plate Squeeze - 5x8 with 10s

Triset
Neutral DB Bench Press - 45sx12, 50sx12, 10, 10
Overhead Rope Extension - 37..5x12, 42.5x10, 10, 10
Rope Pushdown - 37.5x12, 42.5x10, 10, 10

5 style Pushup (diamond + Regular + L + L + 5 second isometric hold = 1 rep)
1 set of 20 reps

Got good praise for this workout, it was fun but challenging.

Bench + Push

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets - 5x3......230

Spoto Press
220x3
220x2
220x2

Superset
DB Military Press - 40sx8, 8, 7
DB Push Press - 40sx8, 7, 8

Weighted Dips
50x6
55x6
55x6

Cable Fly - 3x15....16

Wow, considering the disaster of last week I was not expecting to get 3 reps on all 5 sets, felt awesome.

Bench + Push

Sick workout day, of course on a bench day, so I was nervous going in.

Bench Press
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x1

DB Bench Press
80sx6
90sx6
90sx5

DB Military Press - 40sx8, 8, 7
DB Push Press - 40s8, 6, 7

Weighted Dips - 3x6....45

Machine Fly - 3x15.....195

The rest of the routine went really well, but the strength portion with bench was a disaster, only did 4 sets and it was the worst yet.  I did have a bad stomach cramp and didn't eat well that weekend, I hope to make up for it next time it comes around.

Bench + Push

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
230x3
230x3
230x3
230x3
230x2

Spoto Press - 3x3.....215

Superset
DB Military Press - 40sx8, 8, 6
DB Push Press - 40sx8, 5, 6

Incline Neutral Bench Press - 70sx6, 4, 4

Cable Fly - 3x15.....30

Best this bench press day has felt so far, even the set of 2 wasn't so bad.

Bench + Push

Going into this workout sick with a cold, wasn't expecting too much.

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x3
230x2
230x2

Spoto Bench Press - 3x3.....210

Superset
DB Military Press - 3x6......40s
DB Push Press - 3x6.....40s

Incline DB Neutral Bench Press - 3x6.....65s

Machine Chest Fly - 3x15.....180

Well, that was not expected.  I didn't think I'd be able to match my numbers while sick, let alone beat them, now 3 sets of 3 with 230.  The rest of the workout was an improvement too, the overhead press combo surprised me.  Good workout!

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x2
230x2

DB Bench Press
80sx6
90sx6
90sx5

Supsert
DB Military Press - 40sx6, 5, 5
DB Push Press - 40sx6, 3, 3

DB Incline Neutral Bench Press - 3x6....60s

Cable Flies - 3x15.....30

One of these days my bench will improve, rest of routine went amazing.

Bench + Push

So I started a new program, this is day one.  While I can do squats and deadlifts, I can't go as heavy as usual, so I am putting a focus on my very frustrating lift, the bench press.  This is a self designed high bench frequency program, a 5 day split with bench appearing on 3 of them.  Always fun starting a new program.

Bench Press
warmup
135x5
135x3
185x3
205x3
work sets
230x3, 3, 2, 2, 2

Spoto Press - 3x3.......205

Superset (without re-racking the bar)
Military Press - 95x8, 8, 6
Push Press - 95x5, 4, 4

Incline Neutral DB Bench Press - 3x6......55s

Cable Flies - 3x15......27.5

Today, bench and all upper pushing exercises.  The 5x3 bench was identical to last time, very heavy on each set.  The superset burned like crazy, could barely get those lockouts on the push press by the end.  Good workout.

Upper Body

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
5x3 with 220

Push Press/Push Jerk/Split Jerk
95
135
155
185

Superset
Wide Pullups - 10, 10, 8
Chinups - 5, 4, 4

Pallof Press With bar - 3x10......27.5

Face Pull - 3x12.....47.5

The 220 was heavy but I was also sore from my last upper body day.  The mini complex was mostly for fun, 185 was the only challenging set.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
220x5
225x3

Wide Bench Press - 3x5.....195

Push Press - 3x5......135

Leg Raise/Hip Raise - 3x14

Band External Rotations - 3x12

220 for 5 reps was good, a pr as well.  The push presses got easy after my wrist loosened up, first time doing those in a while.  This also is a mostly push workout, this is only because the day prior I went rock climbing, so I'm counting that as my pulling workout and my grip was fried.

Upper Body

This was a quick workout with Brett, another heavy emphasis push day.  I was a little under the weather, and he was sore from head to toe, so we made it a brief one.

Military Press
95x6
115x6
135x6
135x6

Bench Press
135x6
185x6
205x5
205x4

Push Press
145x5
165x5
185x3

I am pretty pleased with how the military presses went, getting 2 sets of 6 at 135 felt good, the push presses went surprisingly well as well.

Upper Body

Cable Bench Press
20x12
24x12
26x12

Wide Pulldown - 3x12.....30

Overhead Work
Push Press - 95x12 reps
Military Press- 95x12 reps
Push Press - 115x10 reps

Tall Hang Power Cleans
115x10
125x8
125x8

Overhead Rope Extension - 47.5x12, 52.5x12, 12
Cable Curl - 47.5x12, 12, 12

I kept switching the overhead stuff because I was jumping in on sets of Brett`s power cleans and just decided to do his weights.  Tall hang power cleans, if anyone doesn`t know what they are, are cleans from the hang with almost no bend forwards, it`s very tough and all hip drive.

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.

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!

Upper Push

Ugh, bench press, my arch nemesis.

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x2
185x8

Push Press
95x5
135x5
155x5
185x3

Cable Flies - 3x10....42.5

Overhead Tri Extension - 60x10, 65x10, 70x8

The only upside to my bench press is that I got 8 reps instead of 7 on the backoff set, grr bench press, the rest went well though.

Upper Push

I threw up my breakfast this morning, it was not pleasant mainly because I threw up then right into work for 4 clients back to back.  It wasn't fun but I felt better as the day went on, so must have been something I ate my body didn't like.  Time to workout anyways, was tempted to let my body rest but nah, workout time!

Superset
Push Press - 135x3, 155x3, 175x2, 185x2
Split Jerk - 135x3, 155x3, 175x2, 185x2

Hammer Strength Bench Press (wide)
180x10
230x10
270x9
270x8

Cable Flies
35x10
42.5x10
42.5x6

Pushdowns - 60x12, 70x10, 8

The superset I have never done before, it was more like an extended set because you don't put the bar down between exercises.  I am happy with the weight I got up too, 185 push press for a double is good, and doing two split jerks right after that is even better, it was a heavy set though.  Good for a workout I thought I'd have to miss

Upper Body

It's not real....in case you were wondering

Some drop sets and extended sets today.

SuperSets
Incline DB Bench Press - 60sx10, 65sx9, 65sx8
"              "            "       - 45sx8-7-5

Wide Grip Pullups - 10, 9, 7
Neutral Grip Pulldowns - 100x8, 6, 5

DB Military Press - 40sx9, 7
DB Push Press - 40sx5, 5

Cable Row - 120x10, 10
Chest Supported Row - 120x8, 6

Pushdowns - 100x10, 120x10, 150x8
Cable Bicep Curls - 80x10, 10, 10

This style of training hurts like a bitch, but still fun, the only extended set was the third one, all the rest were supersets.  Good upper workout!

Full Body

Reverse Lunges
135x5
145x5
155x5

DB Single Arm Clean and Press
50x5
60x5
70x5

Plyometric Pushups - 15, 12, 12

Swiss Ball Inverted Rows - 12, 9, 8

I haven't done reverse lunges in ages, they weren't bad, once your balance is in check it makes things much easier.  I also haven't done clean and presses with a single dumbbell in a while either (more a push press), I was going to end with the 65 but they were in use so I went with a 70, it was definately close with it but glad I went with it anyways.  Plyo pushups for me are different than clapping pushups, it's pictured above, you basically get your entire body off the ground without doing the worm to do it.  It's a bit more advanced but fun for a change, the sets were till my speed really slowed down.  Good overall workout!

Upper Body

Daniel Tyminski

Supersets

Incline DB Fly - 40sx10, 45sx10, 50sx10
Incline DB Bench Press - 40sx10, 45sx10, 50sx4

Straight Arm Pulldown - 100x10, 120x10, 130x10
Pullups - 8, 6, 5

Lateral Raises - 3x10.......25s
Push Press - 95x10-9-7

Rear Delt Raise Machine - 3x10.......80
Chest Supported Row - 3x10.......120

This was a "how much of the burn can you take" kind of workout.  The first pairing it more of an extended set than a superset, as soon as you are done the flies you go right into the presses without setting the dumbbells down.  I've done this technique numerous times and it burns like crazy.  The second was the same deal, started with an isolation movement and went into compound.  The push presses I maybe could have gotten a rep or two more on some sets but I wanted to make sure they stayed push presses and not push jerks.  Ya this burned but overall it was a fun upper body workout!

Full Body

Today was a fun day, sometimes I dislike that my workouts are so short but then I remind myself I have been making pr's a lot more lately so there is no reason to complain.

Trap Bar Deadlifts (for time)
220x10 - 21 seconds
240x10 - 24 seconds
260x10 - 30 seconds
280x10 - 45 seconds
300x10 - 51 seconds

Bear Complex (1 Power Clean+1 Front Squat+1 Push Jerk+1 Back Squat+1 Rack Jerk = 1 rep)
135
155
175
185
195 (fail)

I decided to use that timed method again, to me it's a very effective to shock the body into lifting weight for 10 reps that you wouldn't normally do.  I maybe could have gone heavier as all the times were under a minute but I am actually happy I got 300 for 10 reps in that time.  The first set was unbroken, the second was just to adjust my grip, the rest were broken at 6, that 300 was tough to get that time my legs were lit up.  The bear complex is a popular complex in the crossfit community so I decided to go heavy on it, see how much I can do for 1 time through it.  It was harder than I thought, the power cleans, front squats and back squats weren't exacty easy, but it was the jerks that made this the most hard.  When I perform jerks I usually do split, so a push jerk was a little different, and a rack jerk (push jerk with bar on back instead of front) I never do so it was also tough.  Also lowering 195 pounds to my back for the back back squat wasn't exactly easy either.  I am glad I failed on the last set as it gives me something to strive for, on that set the power clean and front squat was fine but the push jerk was close to failure but completed, the back squat was then fine but the rack jerk wasn't happening my arms gave out.  Fun workout!

Full Body

With the last 2 days being conditioning or all bodyweight I wanted to up the weight a bit here, happy with how it went.

Bench Press - 5, 5, 5, 5, 5..........155, 175, 195, 205, 215(2)

Wide Grip Cable Row - 5, 5, 5, 5, 5..........120, 130, 140, 150, 160(3)

Shoulder to Overhead - 4xmax reps at 135 (starting from ground)........8, 8, 8, 8

Deadlifts - 4xmax reps at 225 (starting from top)........15, 13, 11, 10

I am very pleased with how the bench press went, last workout I went heavy on it I got 205 for just 3 reps at the end, today the fifth rep was close but Eric was no where near the bar.  215 is a pr for me, Eric would say I got 3, I say I got 2 because even though he says he didn't help he did place his hands on the bar so I don't count it.  Having said that I believe he did help, the bar stopped a few inches from my chest and then started moving again so I think he gave a slight nudge.  The shoulder to overhead seemed to mostly be push jerks, I only went from the ground as both squat racks were in use, why I got 8 on all 4 sets is weird but ah well.  I did the deadlifts from the top, used touch and go, and I used straps as I wanted to see what I could get with 225 under optimal conditions, I am very pleased I got 15 on the first set.  Even with the straps my grip seemed to be the limitting factor but my hamstrings and about middle back were burning, overall it was a great workout!