Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Upper Body

Wide Bench Press - 3x15.....135

Neutral Pullups - 3x13

Cable Fly - 3x12....42.5

Single Arm Partner Rows - x8, 7, 6

I tried 135 on bench presses way back but could only get 10 on the last set, all sets were relatively moderate, none were hard.  The single arm partner rows were done with Dave again, they sucked and burn like crazy due to the constant tension

Upper Body

My hamstrings have not been this sore in a long time, the deads have made it horrible to try and pick up anything close to the ground, sooo upper body today.

DB Bench Press
65sx8
75sx8
80sx6
85sx6
90sx4

Chest Supported Row
120x10
150x8
170x6
190x6
200x5

Alternate Sets
Dips - 15, 12, 12, 10
Neutral Grip Pullups - 10, 9, 7, 7

Ab Rollouts - 3x10

It sometimes surprises me that I can do little to no chest work over the course of my elbow injury and come back to it and be able to lift the same weights.  The 90s were heavy, but I could probably still do the hundreds for a rep or 2.  I don't do chest supported rows that often but they allow you to really focus on the back so I liked it.  Overall good workout!

Upper body

Went with dad today and he was only doing a quick workout, and I wanted some upper body stuff that was okay for my elbow.

Alternate Sets
Cable Bench Press - 60x10, 70x10, 80x10, 90x8
Wide Grip Pullups - 4x10

Lateral Raises - 22sx10, 25sx10, 25sx10, 25sx10
Inverted Rows, neutral Grip - 4x10

Overall it felt pretty good, elbow was fine, pullups went well, and I had forgotten about cable bench press, the angle makes it okay for my elbow for whatever reason and my chest burned.

Pulling

Pulling day.

Wide Neutral Grip Cable Row - 5, 5, 5, 5, 5........120, 130, 140, 150, 160

Romanian Deadlifts - 6, 6, 6, 6, 6...........135, 185, 205, 205, 205

For time
10-9-8-7-6-5-4-3-2-1 reps of kipping pullups, between every set perform 8 inverted rows
So you perform 10 kipping pullups then 8 inverted rows, 9 kipping pullups then 8 inverted rows, all the way to 1 kipping pullup while the rows stay at 8.
Time: 10:31

Swiss Ball Hamstring Curl - BWx50
Incline Curls - 25sx30

Last time I did the wide neutral rows I couldn't fully pull in 160, today actually felt like I could have done 170, felt strong on that one.  The RDL's went well too, I am making sure I progress slowly on them, next time I will go to 225.  Part 3 is a revisited routine, last time I did this in 13:45, so over 3 minute improvement which is very nice.  I have been enjoying doing old routines as of late, they have all been nice improvements so it shows I am not wasting my time in the gym I am still progressing nicely.  The girls in the picture are cute, but it's what's written on there arms as to why I posted the picture......does anyone believe that?