Full Body

Zoe Smith - She's cute, but her Oly Total puts you to shame

Lighter today, wanted to work on some mobility as well.

Alternate Sets
Leg Extension - 155x12, 185x12, 200x12
Hamstring Curl - 70x12, 80x12, 90x12

Supersets
Cable Chest Fly - 50x10, 60x10, 70x10
Cable Bench Press - 50x10, 60x10, 70x10

Straight Arm Pulldown - 3x10.....100
Pulldowns - 120x10, 8, 7

Roughly 20 minutes of stretching and mobility work.

I still believe if I didn't do mobility work I wouldn't be able to deadlift the 400 plus pounds or squat the 300 plus pounds than I can, it helps.  Today was much lighter, I abs are sore from those ghd situps, and shoulders and triceps were weaker today from the 50 handstand pushups.  Stuffed down lots of sushi today it felt good.

Heavy Metcon

Want to fuck with him.....I don't

Tried a heavy meton today I got from the crossfit forums, someone posted it in a section where they post nothing but workouts like this.  It was fun and different.

5 Rounds for time
1 Deadlift - 385
10 Handstand Pushups
20 Double Unders
Time: 13:16

GHD Situps - 3x10

This workout took longer than it looks because warming up to the 385 deadlift took more time than usual.  The workout ended up being mostly about the handstand pushups and I thought it would.  The first round was unbroken but it stopped after that, they always fatigue quickly.  The deadlift, which you'll see in the video, was heavy, and my form was decent, I think the camera angle makes it look worse than it really was, freaking running out of room on the bar because I used all bumper plates.  I was slightly worried going in it would be too heavy as it's too close to my max, roughly 90%, it wasn't easy but stayed pretty consistent.  The double unders were the easy one, i tripped up once on a set, all the rest was unbroken.  I even failed a rep on the handstand pushups and that's rare.

http://www.youtube.com/watch?v=U-YNsIi7veQ&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Christian Thibaudeau

Short but intense day so some timed stuff.  I did 50 reps on a bunch of exercises before but then was going for few sets, today I went for speed.

For time
50 Deadlifts - 225
5:20

For time
50 Dips
50 Pushups
8:27

For time
50 Kipping Pullups
5:02

Alternate Sets
Rope Pushdowns - 70x15, 80x15-15
Preacher Curl - 3x15......40

I paced myself decently on the deadlifts, it was more grip that fatigued on me there but it wasn't too bad, a few sets of 10 and sets of 8 and 7.  The second one I knew would be longer, the dips were done pretty quickly, set of 20 to start I think is the most I have done before, the pushups sucked after them I felt yesterdays plyometric pushups as well.  The rest was pretty standard.

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!

Posterior Chain (ish)

Myself.....makes sense being this is my blog

I call today the angry workout, and it finished with an angry lift, this is what happened.

3 Position Power Snatch
From Floor - Low Hang - High Hang
95
115
115
High Hang - Low Hang - From Floor
115
125

Trap Bar Deadlift (tough and go)
170x10
260x5
350x3
400x1
440x1 (pr)

That's it, I'll get to the pr shortly.  The snatches require some explaining as it's the first time it's shown up in my blog.  I started with from the ground and ended with a high hang, low hang it right at my knees, high hang being just a minor dip which is how most do cleans and snatches from when using the hang position.  The first 3 sets didn't feel right, then I used common sense, knowing I am stronger from the floor, so I figured I should be ending with that position, when I switched it did feel more natural and allowed me to finish at 125.  I avoided pressouts I really tried to focus on speed today.  The trap bar deadlifts was the angry lift, for reasons I'll leave to myself I wasn't in the best of moods today, and wanted to lift heavy shit, the lift I can lift the most on is the deadlift.  The style I lift the most on is either sumo or trap bar, being I haven't done trap bar in a while I picked that.  As you can tell from the sets I made massive increases in weight, that went with the angry part, that's something I next to never do when going for a 1RM, especially on a move like the deadlift.  400 was my old pr, and my back was nice and straight as I have a video of it, I took a video of the set at 400 today too and my back was again straight.  So in my angry head I decided to go for a pr, but for some fucking reason I wanted it to be a FOURTY fucking pound pr, why.....because that's 8 plates (4 per side) on the trap bar....and it's looks cool, yup that's my only reason.  Well, the lift was successful, a 40 pound pr is massive (keep in mind I haven't gone for a pr on trap bar deads in months), but I felt my form sucked....luckily I did video it and while it wasn't as bad as it felt, it still wasn't good.  Glad my angry workout didn't hurt me, but hell a 40 pound pr, shitty form or not....gave me one heck of a boost....I then proceeded into the parking lot to flip over cars....well not really but it gave that feeling :).

Here is my so so form on the trap bar deadlift.

http://www.youtube.com/watch?v=n-N0C3AgC3M&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Upper Body

Upper body strength day.

DB Bench Press
70sx5
75sx5
85sx5
90sx5
95sx5

Weighted Chinups
35x5
45x5
50x5
55x5
60x5

Military Press
95x5
115x5
125x5
135x5

Bent Over Row
135x5
155x5
165x5
175x5

I am pleased with almost all of today.  Bench pressing the 95s for 5 reps, close reps, but I was barely getting 5 with the 90s on that exercise earlier.  Last time I did the weighted chins I was halted at 60 pounds and couldn't quite get 5 reps, today it was again close but completed.  The military press I have rarely done because of my elbow, but it's been fine lately so why not, I was happy I could still do 135 for 5 reps.  I hate bent over rows but didn't mind them as much today, felt strong on that exercise.

The entire workout can be found here (obviously I took out the rests).  This is a different kind of video than I'd normally post, I tried out a few different camera angles too.

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

Legs

Lucas Parker - He's actually 22

Leg day, which is an odd choice because they are still sore from Tuesday.

Pause Front Squats
165x2
185x2
205x2
225x2
245x2

For time
50 Back Squats - 135
Time: 5:13

Alternate Sets
Leg Extension - 140x12, 170x12, 200x12
Hamstring Curl - 70x12, 80x12, 90x12

This was a painful leg day.  I needed some extra time to warmup as my glutes were still decently sore, freakin lunges.  I tried making bigger jumps in the pause front squats to get up to the weight quicker, sometimes I feel i waste energy at the lower weights because I do too many sets at them.  Last time I did this I got up to 235 in 6 sets, today I got a 10 pound pr in 5 sets which I feel is a good success.  The weight at 245 wasn't easy though, the second rep recruited a lot more than just my legs, my traps and all around my core had to work, almost felt like the core was going to lock up, luckily it did not.  The 50 back squats I wanted to be more of a sprint style workout, and it was fun, but sprint style leg workouts hurt like a bitch.  I was happy that I got to 25 reps before taking a break, then a set of 15 and finished off with 10, the bar was on my back for nearly 2 minutes before I set it down.  I got a feeling I'll be sore tomorrow.

The set at 245 can be seen here;

http://www.youtube.com/watch?v=ui_g96lpSEs&feature=plcp