Upper Body

There are several things I don't like about crossit, this isn't one of them

Legs sore, not as sore as I was predicting, but still sore.

Chest Supported Row
150x8
170x8
190x8
200x7

Wide-Grip Pullups - 12, 9, 8

Machine Reverse Flies
80x12
90x12
100x12

Pushdowns drop sets - 100-70....10,10......110-80.....10,7....10-7

With these two upper body days, because both work the biceps and triceps I leave the gym looking bigger from the pump, feels good.

Legs

Apparently exercise is a good ailment to not feeling well.  I had an annoying stomach ache going into the workout, and of course today was legs which hurt enough on there own.  Oddly it went away pretty quick, not during the warmup but during when I started adding weights.  This was also a very different kind of leg workout.

Single Leg Deadlift (touch and go)
95x5
135x5
155x5
175x5

R-Band Pistol Squats - 4x5 (changed grip on band to make it harder as sets went on)

100 Squats (broken into 30-30-25-15)

Alternate Sets
Leg Extension - 140x12, 155x12, 12
Hamstring Curl - 70x12, 80x12, 12

My legs were very swollen after this, the last two parts were especially responsible for this.  I didn't go heavy on conventional deadlifts, back squats, front squats, or anything like that.  I went heavy on two single leg movements (pistols are only heavy because I suck balls at those) and then jacked the reps up and got the blood flowing.  It hurt and I'd be surprised if I wasn't sore tomorrow, only time will tell.

Upper Body

Haven't worked out since thursday, I guess when my university friends have a week off I get booked up quick.  I don't like missing workouts, but two of these meetings were dates and if I cancel a date to workout then something is wrong.  I am also slightly changing my program, very slightly.

Incline DB Bench Press
60sx10
70sx10
75sx8
80xs8

DB Floor Flies - 3x8.....35s

Dips - 20, 15, 12

Drop Set Cable Curls - 80 to 50......10-10, 8-6, 7-6

So the only difference is I ended it with biceps oppose to triceps, next will be legs and then the following day will be back paired with triceps.  The benefit of this is on both upper body days the arm receives both pushing and pulling exercises, it won't affect the big muscle groups compared to my last one but will hit my arms more as they get primary movements one day and secondary movements the other instead of both on the same day.  Who doesn't want bigger arms.  It does change the order a bit, and I am going to try and through an extra day in, abs and mobility, two things I neglect like the plague.  See how it goes.

Legs

Deficit Deadlifts (touch and go)
225x6
275x6
295x6
315x6

Lunges - 3x8 per leg....135 (no racks so from floor)

Squat Cleans
135x6
145x6
155x6

I am pleased with this workout.  Deficit deadlifts aren't easy it's difficult to keep a straight back but 315 was close but happy I was able to do it for 6 reps.  Squat cleans burned like crazy after the lunges, 155 for 6 was close to failure.

Upper Pull

I just had to post the other one

TRX Pullups (C2B)
10
8
7
7

Cable Row
120x12
130x12
140x12

BO Reverse Flies
25sx10
27sx10
30sx10

Preacher Curls - 40x12, 50x12, 60x10

Upper Push

Umm..wow

Did this work on Sunday just now getting to posting it.

Smith Machine Bench Press
120x10
140x10
160x10
180x8

Incline DB Bench Press
50sx12
60sx12
70sx12

Lateral Raises
25sx10
30sx10
30sx10

Rope Pushdowns - 80x12, 90x12, 100x8

Legs and power

Leg and power day, starting with both full oly exercises.

Power Snatch (resetting)
95x5
115x3
135x3
135x3
145x3
145x3

Clean and Jerk
135x3
155x2
185x2
195x1
205x1
215x1

10-9-8-7-6-5-4-3-2-1 reps for time
Right Leg Bulgarian Split Squats - 95
Left Leg Bulgarian Split Squats - 95
Time: 11:35

Lets start with the first two, I felt good on the power snatches today, got good explosion and power and while 145 is the most I have ever power snatched before, I don't think it's my one rep max if I can do two sets of 3 with it.  I took short rests and reset each time, sometimes over 10 seconds.  The clean and jerks were all squat cleans and split jerks, focussing on max speed at the beginning and deciding to get a little heavy.  Based on how heavy 215 felt I know my 1RM is no longer 245, but being I barely go for that on those lifts anymore it's no surprise, if I decide one day to work on that again I know it'll come back quick it usually does.  The last thing, holy fuck did that hurt a rediculous amount.  I actually did that a long time ago and today was exactly 2 minutes faster, and last time I only did some lunges before it today I did several sets of snatches and squat clean and jerks.  I did the sets of 10 and 9 before I even set the bar down, I only did multiple sets again when I got to the sets of 3 where I finished it off.  That hurt so bad I thought my legs were going to give out, my lungs were screaming and after I racked the weight I could barely use my legs.  The drive home was agony my right leg was cramping the entire ride home from being in the seated position, but because it was my right I obviously had to keep it bent.  It was horribly painful but awesome, happy with greatly improved time.

Upper Pull

Wide grip Pulldowns
120x10
130x10
140x10
150x10

Cable Row
130x10
140x10
150x10
160x10

Band Pull Aparts - 3x10 with black band

DB Peak Curls - 3x10.....25s

Upper Push

Christmas Abbott

Seated DB Shoulder Press
40sx10
45sx10
50sx10
55sx10

Decline Bench Press
135x10
155x10
175x10
185x8

Cable Flies
60x10
70x10
80x10

French Press - 3x10.....60

I barely do overhead work anymore because it's not really a weakness of mine and it is one of the few exercises that bother my elbow still.  Having said that going higher reps felt good, and 55s for 10 wasn't all that bad actually, which is good means despite neglecting it it's still not a real weakness of mine.  Good workout!

Legs

Complex (1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Front Squat)
135
155
175
185
195

Box Squats
136x6
185x6
225x6
225x6

100 Travelling Lunges

I did that complex a long time ago and was able to match it today, I felt good power in the cleans, this is mostly about the squat clean as I most likely won't fail the front squat portion.  I haven't done box squats in a while, I really focussed on using my quads and glutes to drive the weight up.  I was also surprised to do the lunges unbroken, although it turned into slow motion big time.

Upper Pull

TRX Pullups (chest to straps) - 10, 8, 7, 6, 6

Chest Supported Row
120x10
130x10
140x10
150x10

Bent Over Reverse Flies - 25sx10, 30sx10, 10

Straight Bar Curls - 3x8.....75

TRX Pullups are a new exercise, they were kind of a mix between neutral and chinups and I lifted all the way up till the straps touched my chest, so kind of a C2B style.

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

Legs

Pure leg day.

Bulgarian Split Squats
95x6
115x6
135x6
155x6

HB Back Squats
135x10
185x10
205x10

Romanian Deadlifts - 3x10......185

100 Squats

I think I should do BSS more often, they hurt a lot but are very effective and do require less time to warm up for.  I did re-rack the bar between legs on the last set only, just to ensure I got 6 reps each time, I did lose my balance a couple times but the last set was close.  To memory my 10 rep max is 205 on HBBS, and it was heavy for that.  The RDL's burned and the last one was broken into 4 sets of 25, tough but good leg day.

Upper Pull

Wow

Wide Neutral Grip Cable Row
120x8
140x8
160x8
170x6

Superset
Wide-Grip Pullups - 10, 10, 10
Wide Grip Straight Arm Pulldown - 80x10, 90x10, 100x10

Underhand Pulldown - 100x15, 13, 12

DB Hammer Curls - 30sx10, 35sx10, 40sx7

Upper Push

Incline DB Bench Press
55sx8
65sx8
75sx8
80sx8

Superset
Floor Flies - 3x8.....35s
Pushups - 15, 10, 10

Smith Bench Press - 120x15, 12, 12

Overhead Rope Extensions - 80x10, 90x10, 100x10

Floor flies are tougher than regular for some reason, they really burned and made the pushups wayyy harder.  Also after my massive meal yesterday I stepped on the scale and weighed 5 pounds more, I wonder if that'll stick, if it does I'm slowly closing in on 200 pounds.

Legs

How the movie should have gone

Visited a complex I did a while back.

Complex (1 Power Clean + 5 Front Squats)
135
155
175
195
215

Deadlifts
275x2
315x2
355x1
385x1
405x1

That's it, quick but effective.  I've done 2 versions of that complex, the one today and one that is the same but only 3 front squats.  On the shorter one I have done 225, on the one today the most I did was 205, so this is an improvement.....awesome.  The deadlifts was more to see if I could get over 400 pounds while not being fresh, and I did....again awesome.  Good feeling workout before I stuff my face tomorrow.

Upper Pull

Back at it, spent almost all of last week in a boring add training thing for a third job, also partly thought a lighter week wouldn't hurt either.

DB Single Arm Row (rack supported)
75x5
85x5
90x5
95x5

Neutral Grip Pulldowns - 3x15.....100

Kipping Chinups - 12, 10, 9

Underhand Chest Supported Row - 3x12.....120

Higher reps other than the first one, and used more grips that would activate my biceps more, feels good to workout again.

Upper Push

Incline Bench Press
warmup
115x8
work sets
135x5
155x5
175x5
185x3

DB Bench Press
50sx15
55sx15
60sx15

Dips - 16, 12, 12

DB Neutral Floor Presses - 50sx12, 10, 10

A bit higher reps other than the first one, triceps took a beating.