Upper Push

Decided to slightly tweak my program, was also fighting a bug the last few days so working out wasn't at the top of my agenda.

Rack Bench Press
135x5
185x5
225x3
255x3
265x3
275x3

Handstand Pushups - 8, 6, 6, 6

Cable Crossover with hold - 4x10.....37.5

Incline DB Bench Press - 21s - 3 sets with 45s

Dips - 21 style (first set with 5, second and third with 6)

Machine Skullcrusher drop set
90x12, 105x12, 12
75x12, 105x8, 8

Upper Push

Rack Bench Press
warmup
135x5
185x5
work sets
225x3
245x3
265x3

Squeeze Press - 4x8 with two tens

Superset
Cable Fly with hold - 3x10.....25
Cable Bench Press - 3x10.....25

DB Shoulder Press - 3x15......25s

Reverse Grip Bench Press - 3x12.....115

Rope Cable Curl - 4x12.....32.5

Upper Body

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

4 Rounds for time
5 Rack Bench Press - 225
8 Cable Rows - 36
Time: 9:46

Neutral Pulldowns
160x8
180x8
200x8

TRX Fallouts - 3x10

DB External Rotations - 10sx12, 12.5sx12, 12

Bench Presses felt good, one of these days I'll get 5 with 225.  The timed portion was all about the rack presses, they got heavy fast.  Good workout!

Upper Body

Rack Bench Press
warmup
135x5
135x3
185x5
work sets
225x5
245x3
275x3
245x5

Weighted Wide Neutral Pullups - 3x6.....45

Incline Bench Press - 3x8....135

Fat Wide Pullups - 10, 8, 8

Incline Hip Raise - 12, 10, 10

Upper Body

Back still sore, but I can still workout.

Rack Bench Press
135x8
185x8
225x8
225x7
225x6

Weighted Chinups - 3x8.....35

Cable Fly
42.5x8
47.5x8
47.5x8

Chest Supported Row (higher grip)
180x8
230x8
230x8

Alternate sets
Overhead Tri Extension
Cable Curl - forget weights for both

Good workout!

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

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

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.

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

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.

Full Body

Time to try some box squats again.

Box Squats
warmup
45x10
95x6
135x6
185x5
work sets
3x6.....225

Rack Bench Press - 3x5....225

Weighted Chinups - 3x6.....55

Good workout, I decided to work up too what I did with back squats the other day and do 3 sets at that weight, went well and could probably go heavier next time.  The weighted chin-ups, which I have been adding 5 pounds too the last few times, was barely finished on the third set, good heavy workout!

Full Body

My knees have been quite a pain lately, so because I have a hard time accepting I can't do squats, I decided to try another variation.

Box Squats
warmup
95x5
135x8
155x8
work sets
185x8
205x8
225x8

Rack Bench Press
185x5
225x3
245x3
265x2 (tried third...nope)

Weighted Chinups - 3x6....50

Good workout.  The box squats were good, I felt my knees but not much so for now I may have to stick to this one, having said that just because my knees are sore...which has happened before, doesn't bother me too much it would allow me to focus on deadlifts more.  I haven't done rack bench press since my old gym, but remembered loving it.  I don't know if the height was close or not but before I did do 275 for a triple, being my db bench is more or less higher I think this was set up lower.  Happy with today.

Full Body

Two full body timed portions today, one being on the heavy side, the other being pure bodyweight.

5 Rounds for time
5 Back Squats - 225
5 Rack Bench Press - 225
Time: 10:49

5 Rounds for time
10 Kipping Pullups
10 Plate Pushups
Time: 6:44

That was fun.  All the squats were unbroken but I rested a decent amount between rounds to ensure that, because of that the bench press actually felt harder.  The second part was also fun, quicker than I though, after the first round most were broken in 10-6, minus the pullups on the last round.  Good feeling at end of workout, I was actually in the gym for a while as heavy metcons seem to take a while to warm up too.  I finally took out the camera again, video of most of each workout can be seen here;

http://www.youtube.com/watch?v=XF2Q5onJBek&list=UUY76daDPRwJx9guouwnll4A&index=1

Upper Push

My legs are painfully sore.  Thursday was my leg day, which was tough in it's own right, but then yesterday I went on a hike that ended up being 3.5 hours long, most likely covering over 10km.  So today they are simply useless, very sore and stiff especially my hamtrings.  Oh well on to a upper push day.

Rack Bench Press
205x5
225x5
245x3
265x3
275x3

Superset
Incline DB Bench Press - 60sx10, 65sx10, 70sx10
Dips - 12, 9, 8

TRX Flies - 8, 8, 9

TRX Tricep Extensions - 3x10

I haven't done rack bench press in a while, 275 for a triple is the most I have ever done, but that was only once and I did try on occasions after that to match but couldn't.  So I am pleased I was able to match my pr on a lift that I haven't done in several months, maybe even a year as it was around this time I think that my elbow got injured, maybe even over a year now, and I haven't been doing as much heavy chest work until the last few months.  I took a video of the last 4 sets on that exercise and the trx flies, I mainly wanted to check my depth on there and see how my form looks.  I go deeper than I thought but maybe bend my elbows too much.  Here is a video of how they should look;

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

And here is my video (this is set number 2);

http://www.youtube.com/watch?v=0CsIakpfT24&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

So not too bad actually.  I have no clue why I did 9 on the last set, must have felt inspired