Random workout

Today was random stuff, I'm not going to bother laying it out like I usually do as I don't really care to see how I progress with this stuff.  I started with some ab rollouts and cable pull aparts.  Then went onto some strict knees to elbows and shoulder dislocates, and ended with some cable woodchops and some lengthy work on the overhead squat, which is a major weakness of mine, I won't even post what I was using as it's so low, while I don't like the overhead squat, as I feel it's a poor leg builder and just places your shoulders in an awkward angle, I don't like looking at workouts and saying I can't do it because of a certain movement.

I also went for a long hike and wound up at some giant sand quarry, no doupt I wasn't suppose to be there but scaling a maybe 3 or 4 story sand hill gets your heart rate up (getting down on the other hand was flipping fun), combined with 'Diane' yesterday I am flipping sore right now, but all good sore.

Full Body

Decided to hit Diane again, old time being 13 minutes flat.

'Diane'
21-15-9 reps for time
Deadlifts - 225
Handstand Pushups
Time: 8:32

Box Jumps
30 inches x5
32 inches x5
34 inches x5
36 inches x5
38 inches x5
40 inches x5

This is the most pleased I have been with a workout in a while, that is a massive pr, 4 minutes and 28 seconds to be exact.  The handstand pushups were the harder of the 2, but better than last time as I am stronger, although heavier.  But in the end the reason for such a high increase is my deadlifts, my deadlifts are  a lot better than before when I did this and that part of the workout today was way easier, I got 15 right off the bat, and the last round was unbroken for them.  What pleases me even more was this was the exact same workout performed as the first workout for the crossfit regionals, which has taken the top 45 to 50 athletes in each region and made them complete this workout.  I didn't come in last in any of the regions, especially the Canada west one where I came 28th of 36, may not seem too high but considering about 1000 compete in each region to try and get to the regionals, I am pretty pleased.  The box jumps were for fun, and they seemed to go well.  A diane video and video of the last set of box jumps can be found here;

http://www.youtube.com/user/paul771771/videos

Upper Body

Upper Body day today

Incline DB Piston Bench Press
50sx8 (per side)
55sx8
60sx8
65sx8
70sx4

Wide Neutral Grip Cable Row
110x10
120x10
130x10
140x10
150x7

Alternate Set
Dips - 3x12
Neutral Side to Side Pullups - 10, 8, 8

Incline piston presses felt tough, I'm surprised by such a drastic drop from the 65s to 70s, but the 65s were just completed.  The rows felt good, and that is also the first time doing dips in a while, they were all full range of motion, I didn't actually think I'd get 12 reps on all 3 sets, I probably could have gotten more too but my elbow felt fine.  The side to side pullups are simple, grab the v-bar cable row thing, put it over a pullup bar and when you pull yourself up you bring your head to the one side of the bar, they really burned.

Posterior Chain

Felt like doing some posterior chain work, just for the hell of it.

DB Russian Swings
70x10
75x10
80x10
85x10
90x10

Deadlifts (all sets resetting)
225x5
275x3
315x3
345x1
365x1
385x1
405x1

I have never gone for a heavier ish set of swings before, using a dumbbell is a little uncomfortable on the hands but I actually didn't mind going a bit heavy.  The last set with the 90 was pretty tough but I probably could have gone heavier, if I choose to do this again and I max out at the 100 then I'll switch to crossfit style swings and not russian.  The deadlift was the first time I have gone for a heavy single in a while, I wanted to test it 2 ways.  I have never gone heavier with conventional that 405 when not using straps, so I wanted to see if I could match it despite not focussing on max strength lately, and I wanted to see if I could do it while not fresh.  405 started to slip, but I clearly locked it out using a mixed grip, so that was good I could walk back up to my old strength number and still complete it.  Secondly, the swings are also a posterior chain movement, but I still got to that 4 plates a side number.  Good workout!

Full Body

Full Body workout today

Power Snatches(touch and go)

95x5

105x5

115x5

125x3

135x2

Partial Back Squats (11 holes)

135x5

225x5

255x5

275x5

Alternate Sets

Handstand Pushups -10, 8, 8, 8, 8

Bounce Box Jumps - ended at 30 inchesx10 (still 5 sets)

The snatches were kind of fun, I kept them all at touch and go which for this seems to be harder than resetting as 135 for 3 I can do if I reset.  I decided I do not like partial back squats, I don't even feel them in my legs, I'll stick with full range or maybe box squats.  First time doing handstand pushups in a while, on most of the sets I could probably have gotten more than the number but I wanted it to be yet another test for my elbow, and it felt fine. Good overall workout

Full Body

Full Body workout

Step Ups (per leg)
95x4
115x4
135x4
155x4
165x4

Alternate Sets
Cable Bench Press - 60x10, 80x10, 90x10, 100x10, 110x10
Cable Row - 120x10, 130x10, 140x10, 150x10, 160x8

DB Military Press - 35sx10, 40sx10, 40sx10

I haven't done step ups in a long time, it was more random but kind of fun to try them again.  I'll check my old records to see what I used to do, 8 total steps, or 4 per leg does take some time.  I should still do cable bench presses, they are very shoulder and elbow friendly still, and I'm still trying to row more.  The military press was to test my elbow a bit, and I felt nothing there.  I don't want to say it's healed as I still do feel it on occasion, but not really during my workouts.

Upper Body

Upper body day to go with my lower body day yesterday, and I should mention my legs are flippin sore today, quads and all (quads are barely ever sore).

DB Bench Press
55x10
60x10
65x10
70x10
75x7

DB Single Arm Row
65x8
70x8
75x8
80x8
80x8

Incline Lateral Raises - 3x10........15s

Alternate Set
Pushdowns - 3x12.....80, 100, 110
Alternating Curls - 3x5.......40s, 47s, 50s

I am still very pleased I can go somewhat heavy on bench press with dumbbells again, 75s felt tough and I barely got that 7th rep but my elbow held up fine.  The DB rows were supported by the dumbbell rack, not a bench, not sure why.  I realize I don't row enough, as pullups take up a majority of my upper body pulling exercises, as my blog indicates.  It lists which exercises are performed the most, and it's pullups, followed by cleans, deads, front squats, bench and then back squats, rows should be closer to the bench press.  I can afford to lay off the pullups a bit.  Everything else went well, good upper body day.

Legs

Julie Foucher

Leg day

LB Back Squats
185x3
225x3
245x3
265x3
275x3 (pr)

Superset
Leg Press - 270x10, 360x10-10-10
DB Travelling Lunges - 4x8 (per leg).......40s

Box Jumps (only counting reps with quick turnover)
20 inches -10
22 inches - 10
24 inches - 10
26 inches - 10
28 inches - 10

Those low bar back squats went very well, 275 is  a 20 pound pr for that many reps, although it had been a while since I've done 3 reps of low or high bar back squats.  The requirement is to just break parallel, and I feel I did on each set, the video proves the last one.  275 felt heavy, but I kept good form, it felt crisp and smooth but challenging, 300 pounds will hopefully happen soon.  The second pairing was pretty painful, I still don't like the leg press but meh once in a while is okay, made the lunges harder, which were one trip across the gym.  The last part was different I had done it once before, a fast turnover means you basically bounce off the ground when you hit it, never resetting at the bottom, gets those calves working but also quads and glutes.  My legs were heavy going in and the first set felt about the same as the last.  Every set tok a rep of 2 to get into the grove of it, so each set was more than 10 reps, I kind of liked that.

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

Ful Body

Full Body day today.

Hang Squat Cleans
135x3
155x3
175x3
185x3
195x3

Alternate Sets
Military Press - 65x10, 75x10, 85x10, 95x10-10
Wide Grip Pullups - 5x10

That is the first time I have ever really gone for a heavy number on hang squat cleans, it pretty much followed how the squat cleans went last time I did sets of 3.  I nearly lost the last rep on the final set, it's not obvious in the video but my grip nearly missed and I was forced to pause for a split second at the bottom.  That is the first time I have done military presses in a while, I figured my elbow was allowing incline bench press so I bet it will allow this too, and I was right.  By the final 2 sets at 95 it was my muscles that were close to fatiguing, not my elbow, the first couple sets were too light but I wanted to start light and go from there.  The pullups, as usual hurt.

Full Body

More of a circuit thing today.

3 sets, each for time
30 Travelling Lunge Steps - 40s........49 sec, 56 sec, 1:05

3 Sets, each for time
40 Pushups - 0:54, 1:30, 2:09

3 Sets, each for time
20 Inverted Rows - 1:17, 1:28, 1:12

High rep lunges simply suck, they are so flipping painful especuially when you are trying to move fast, that one really burned, only the first round was unbroken.  The pushups got hard fast, as the timer indicates, and I could still feel my chest a little from the day prior.  The last round for the inverted rows is only shorter because I got stuck in a convo with someone, I didn't want to be rude but it did extend my break longer than planned, overall good workout.

Full Body

First workout in a bit, took a little time off for reasons that are small, but back at it today with a full body workout.

Trap Bar Deadlifts (reset)
260x5
300x5
320x5
330x5
340x5

Alternate sets
Incline DB Bench Press - 10, 10, 10, 10, 10.......50s, 55s, 60s, 65s, 70s
C2B Neutral Grip Pullups - 10, 7, 7, 7, 7

Simple but tough, resetting is much harder than touch and go, having said that I did stop at 350 with trap bar deadlifts touch and go style, so I am pretty pleased I was able to get up to 340 resetting.  It was close by the end and resetting really does hurt more, I was a bit worried my form faltered but I didn't take a video, I may have completely done okay.  I am also pleased to have gotten up to the 70s for 10 reps, it was tough, but I should mention my elbow felt nothing, not a thing, awesome.

Full Body

Full Body workout today, as my week may be a bit busy.

Power Snatch (reset each rep)
95x3
115x3
125x3
135x3
135x3

HB Back Squat
185x5
205x5
225x5
235x5
245x5

Incline DB Bench Press
45sx15
50sx15
55sx10
60sx10
65sx10

Good workout today, hadn't done snatches in a bit but they felt good, a few pressouts at 135 but they felt good.  That's a pr on high bar back squats for 5, 235 being my old pr.  They felt good, all reps were hamstring to calf.  The bench press I felt like testing my elbow more, my desire to lift heavy for bench again is getting stronger.  The 65s felt good, elbow felt fine, and was actually a struggle for 10 due to muscle fatigue.  I'd have to check what I could normally do for 10 reps of that style, but I'd have to believe it's heavier than 65s.  Either way good workout.

Pulling

Mikko Salo

Pulling day today.

Sumo Deadlifts (touch and go)
275x5
315x5
335x5
355x5
365x5

NeutralGrip Pullups (1 second pause at top) - 8, 7, 6, 6, 6

No Cheat DB Curls - 30s - 10, 7, 7

Those deadlifts got pretty heavy by the end there, 365 was pushing it but completed with I think decent form, I got a video I'll upload at some point.  The pullups were done differently, just as it says you pause for one second at the top, this made them a lot harder, overall good workout for easter friday.

Pushing

Pushing today.

Front Squats
135x5
155x5
175x5
195x5
215x5
225x5

Incline DB Bench Press - 45sx15, 50sx15-13-11-10

Pushdowns - 3x15......80

Happy with the workout today, I threw an extra set into the front squats to see if I could do 225 for 5 reps, it was close but completed, and 215 felt better today than it has in the past (I'd been stuck at 215x5 for a while now).  I wanted to try some incline db bench press too, being my elbow has been able to take more lately, I obviously went light but my elbow remained without pain so that made me happy too.  50s aren't even close to heavy for me, but heavy enough that it was a good test for my elbow.

Full Body

Full body day today.

Clean Complex (2 Squat Cleans + 2 Hang Squat Cleans)
135
155
165
175
185

Alternate Sets
Cable Bench Press (with 1 second pause at peak position)
40x8
50x8
60x8
70x8
90x8

Wide Grip Pullups - 12, 10, 9, 8, 7

Lateral Raises - 3x10.......27s

Alternate Sets
Alternating DB Curl - 40x5, 47x5, 50x4
V-Bar Pushdowns - 3x15......40

I liked that complex, 185 was getting close but you can tell I really ride the clean into the squat so I maybe could have gone heavier.  I definately started too light on the bench press with the pause, but I do like that version so next time I'll remember to go heavier.  The pullups went well, so did everything else.

Full Body

Rob Orlando

I was sleepy this morning, had a late night so decided to do some minute interval stuff.

1 Minute Intervals, rest as needed between each

Trap Bar Deadlifts - 160.....20, 23, 22

Pushups - 38, 27, 28

Russian DB Swings - 70......24, 23, 21


Back Squats - 2x15......135

Alternate Sets
Overhead Rope Extensions - 70x12, 10, 10
Preacher Curls - 60x12, 10, 8

So you did 3 sets of each of the first 3 exercises, 1 minute per set.  I know exactly why the first set was the lowest for the trap bar deadlifts, I was still stiff and warming up, the next 2 sets I was able to cycle through them quicker.  The second set on the pushups would be a higher number but I lost track of time, still not too bad overall.  Russian swings means you only go to eye level, and the kettlebells are getting light for what I want so I went onto the dumbbells, it gets awkward holding it but I felt my hamstrings and glutes working.  The back squats was to do something more quad dominant, so I did LBBS and went all the way down, the arm stuff was random.  It woke me up and felt pretty good.