Leg Power

Slightly different kind of leg day today.

Clean and Jerk
warmup
95x3
135x3
155x2
185x1
work sets
8x1.....all at 205

Back Jump Squats - 3x5.....135

That was a lot of sets at 205, like I have before, get to a heavy weight quicker than usual and do many sets there.  8 sets was a lot at 85 to 90 percent of my max, I use a range because I probably can't clean and jerk 245 like I used too.  I actualled failed the 4th set, but only the jerk portion, it was clearly a lack of concentration as all other sets were fine, all sets were squat cleans and push jerks.  Push jerks may seem weird to some, but despite what I've heard people say it's not an upper body lift, would be a very poor shoulder builder, push presses on the other hand are a great upper body lift.  My form faltered as fatigue set in, the 7th set was close to failing on the clean, with it being a decent percentage of my max and such a technical lift this was mentally tough.  The jump squats were all about speed again, staying just above parallel and focussing on max acceleration, not worrying about weight, deceptively hard workout.

Upper Pull

Weighted Pullups
Bwx10
35x6
45x5
50x4
50x4

3 Rounds, each for time
10 Chinups
10 Inverted Rows
50 seconds, 1:05, 1:10
rest as needed between  rounds

Alternate Sets
Tension Reverse Flies machine - 70x10, 80x10, 90x10
Alternate DB Curls - 40sx5, 45sx5, 45sx5

Upper Push

Where is this gym!!

Legs freakin sore, I'm guessing all that bulgarian split squats didn't help.

Smith Bench Press
120x10
170x5
190x5
210x3 (4th rep assisted)
210x2 (3rd rep assisted)

3 Rounds, each for time
15 Dips
15 Pushups
53 second, 1:20, 1:20
rest as needed between rounds

Alternate Sets
Tension Incline DB Flies - 40sx10, 45sx10, 50sx10
Overhead Rope Extensions - 3x12......70

I think this is the first time I have used the smith machine, the only reason....no reason just felt like it.  210 was pretty heavy, or what 2 plates a side would be.  The second part was a good challenge the pushups were down to sets of 2 and 3 by the end.

Legs

Not in a normal frame of mind, of course this falls on leg day but I decided to give it a go anyways.

Hamstring Curls - 3x10......90

High Bar Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
205x5
225x5
225x5
225x5

Bulgarian Split Squats
50 per leg, all reps completed on one side before switching

I roughly based the HBBS off a total of around 265-275 for a 1RM, which I believe isn't accurate to my true max.  Either way that's 15 total reps at 225, or roughly 80-85% of my max, right in the prime spot for prelepins table, it wasn't as tough in comparison to the front squats, buut front squats are just harder anyways for me.  The second part I got online as a very effective finisher, just your bodyweight, 50 per leg and must do all reps on one leg before finishing.  It burned pretty good, happy with leg workout considering my brain was elsewhere.

Upper Pull

Dream Car

Okay, now 6 days in a row, and tomorrow will be a rest day, my legs are still flipping sore from Tuesday.

Neutral Grip Pulldowns
120x10
140x6
160x5
180x5
200x5

Chest Supported Row
140x10
150x10
160x10

Band Pull aparts - 3x10....purple band

Preacher Curls 21 - 3x21......40

One of the rare times I do pulldowns but I wanted a break from the many many pullups I do, 200 was freakin heavy.  Much needed rest day tomorrow!!

Upper Push

5 days in a row.....awesome.

Decline Bench Press
135x10
165x6
185x5
205x5
225x5

Tension Incline DB bench Press - bottom half
55sx10
65sx10
75sx8

Incline Flies (1 1/2 reps) - 3x8.....35s

Pushdowns (21 style) - 40x15, 18, 21

Legs

Leg day, and more of a heavy leg day.

Front Squats
Warmup
95x5
95x5
135x3 (pause)
155x5
Worksets
185x5
205x5
225x4
225x4
225x3

Sumo Deadlifts from deficit (touch and go)
225x5
275x5
315x5
315x5

This whole workout felt great.  I went up on weight on the front squats quicker this time compared to usual because I wanted to get to 225 quicker and do multiple sets there.  I left my prilepins table at home, so decided to do 3 hard sets at that weight, most felt like it was close to my last, and 225 is 80-85% of my max depending on whether I can still front squat 275 or not, so this puts me close to the optimal total, it suggests 10-20 so I am on the lower end but this still wasn't easy.  Next time I'll try to bring the table or at least memorize it.  Sumo deadlifts off the step felt great, tough but good, the two sets at 315 I felt I still kept decent form I'm liking these deficit deadlifts.