Olympic Lifting

Decided to workout again for a 5th day in a row, Eric wanted some help with his snatches.  Which is fair, while he can back squat a ton, his snatch sits at only 195.  While that isn't bad, I know what his other lifts are like so he should be able to do more.  With a little technique work he should have no problem.

Power Snatches (resetting each time)
95x3
95x3
115x3
135x3
135x3
135x3

Clean and Jerk (resetting each time)
135x3
155x3
185x2
Power Clean and Split Jerk
205x1
205x1

Pause Front Squats
135x3
155x5
185x3
205x3

Okay my body hurts, doing moderately heavy deadlifts yesterday, hang power cleans on Monday, my back has ran out of strength.  It did feel good though, working out with Eric who is much stronger then me does push me a bit.

Full Body

Once again ditching that split I was on, maybe, we'll see.

Deadlifts (resetting each time)
225x5
275x5
315x5
315x5
315x5

Alternate Sets
Box Jumps - 3x6....however high the step went
Handstand Pushups - 15, 10, 10

TRX Flies - 10, 7, 7

The 3 sets at 315 for 5 reps resetting simply sucks, 5 reps when you aren't doing touch and go takes a while per set and just hurts, good hurt though.  The box jumps were too easy really, there is another area where I think the boxes are higher and if those aren't hard enough then I'll have to start holding some dumbbells.  I liked how the handstand pushups went, this gym is much busier then I am used too and few know I actually work there so the weird looks I get kipping up into a handstand are priceless.  TRX flies hurt more then usual, but again good hurt.

Upper Body

Weighted Chinups
BWx8
25x5
35x5
45x5
55x5

Hang Power Cleans
115x5
135x5
155x5
175x3

Wide-Grip Pullups (super strict) - 10, 8, 8

Close Grip Bench Press
135x8
155x8
175x5

I haven't done cleans as much lately but focused on power it was good, the close grip benches did bother my wrists but I haven't done those in even longer.

Legs

Weird leg day, wasn't in the mood for squats so did some random machine I couldn't do at my old gym.

Tension Smith Machine Back Squats - 4x10 - 90

Leg Press (machine)
180x10
210x10
240x10
270x10

Squat Thingy
90x10
180x10
270x5

It was different, but I could feel my quads quite a bit, having said that I doubt I'll do this kind of workout often.

Upper Body

Decline Bench Press
135x10
155x6
185x6
205x5
225x3

Incline DB Bench Press
65sx6
75sx6
80sx6
80sx6

Machine Chest Flies
135x10
165x10
195x10

Barbell Curls (EX bar) - 60x10, 70x10, 80x6

More on the heavy side, that decline bench press felt way different then the one I am used too so I could only muster 3 reps at 225 instead of 5 (i think that's my pr).  Still felt good.

Upper Body

Weighted Neutral Grip Pullups
25x6
35x6
45x6
45x4

Cable Row
120x10
140x10
160x8

Revere Fly
95x10
120x10
135x10

Pushdowns - 50x10, don't remember other two sets

Oddly, my posterior deltoids is what hurt the most.

Legs

Well, I can at least deadlift more then that

Leg day, I want my strength back to what it was before, so I'll have some work to do to get it there.

Sumo Deadlifts (all resetting minus warmups)
warmup
135x10
135x10
work sets
225x5
275x5
315x5
355x2
385x1
405x1

Travelling Lunges - 3x10....115

Leg Extensions - 90x10, 110x10, 130x10

That 405 felt heavy and I'm feeling the effects typing this now, buut whenever I deadlift over 400 pounds I'm happy, not my pr, but being I haven't gone heavy like I used too (basically all I'd do) I'll take it.  I did 90 pounds last time for the lunges, this time opting to use the 115 preloaded bar, that one hurt.  Good leg day!

Upper Body

Awesome, even more so she actually looks younger in second pic

Incline Bench Press
135x6
155x6
175x3
135x10

Superset
Machine Chest Flies - 120x10, 135x10, 165x10
Pushups - 15, 12, 12

Tension Incline DB Bench Press
60sx10
65sx8
65sx7

Preacher Curl (machine) - 45x10, 70x8, 7

I maybe should have asked for a spot on that third set of inclines, oh well.  My chest was pretty fried after this, happy family day!

Oly, Core and Mobility

Oh man are my legs sore, I knew I wanted to do some oly lifting today, but push jerks was the only one my legs could really handle, and even then it was affected by them.

Push Jerk
135x5
155x5
175x4

Machine Ab Move
2 sets of 10, don't remember weights
1 set of 20 on another one

Knees to Elbows - 8, 7, 7

about 15 to 20 minutes of stretching.

Push jerks are a poor shoulder exercise, despite what many believe,  if you have a week core, mobility in the shoulders, hips and ankles, and simply lack explosive ability push jerks are not the exercise for you.  I have decent explosive ability, okay shoulder mobility, and a good stabalizing core, but noooo mobility in my hips (or core for that matter) today.  That's why I could only do 4 reps at 175, the soreness also most likely affected my explosion power.  I decided to try the ab machines, they are kind of fun, you can really feel the burn and it made the knees to elbows (which were very strict) much harder.  The stretching felt real good and was much needed.

Upper Body

Holy mother of God my legs are sore, I may be doing some oly lifting with Eric tomorrow, buuut maybe not now.

Hammer Strength Chest Supported Row (high to low)
180x6
200x6
220x6
230x6

Neutral Grip Pullups - 3x10

Reverse Fly (machine)
100x10
125x10
don't remember weightx10

Weighted Dips
25x10
35x10
45x10

I liked that row machine, targets an area that is difficult to hit for most, myself included.  I have no clue what weight I did on that last set of reverse flies, oh well it's more of an assistance exercise anyways.  Time to nurse my painful legs some more.

Legs

Oh leg day, preparing for a hard at the new facility.

HB Back Squats (ATG)
warmup
135x5
135x5
work sets
185x5
205x5
225x3
245x3
265x1

Romanian Deadlifts
135x10
185x10
205x10

Travelling Lunges - 3x10....90

Air Squats - 3x25

I switched back to hamstring to calf back squats, why?  I have no clue, it's fun that's why.  265 felt heavier than expected but I'm still happy with the lift, lets shoot for 315 that style.  I asked Eric for a cool lunge thing and he said to grab a preloaded barbell and lunge across the gym, sure why not.  I had room to do more then 20 steps but it was hurting, they were all straight across with no turnaround.  The air squats was for some added burn, and burned it did, great leg workout that I'm almost positive will leave me a funny walking man tomorrow.

Upper Body

DB Bench Press
65sx6
75sx6
85sx6
90sx5

Cable Flies
35x10
50x10
50x8

Hammer Strength Incline Bench Press
90x10
110x10
140x8

EZ Bar Curls - 50x10, 60x10, 70x8

First workout at a new gym, cable flies there different then the one at absolute, weights aren't the same the 50 I used felt like 80 at the other.

Core and Mobility

Sadly this will be one of the few workouts I do at absolute again, shortly I will be on my way out to new and exciting things.  Sad to leave as it's been like a second home for almost 7 years, but all good things must come to an end.

50 Leg Elevated Situps
40 Plate Russian Twists - 35 lbs (40 per side)
50 Russian Chair Leg Raises - straight leg
40 Decline Situps

Then about 20 to 25 minutes of mobility.

Upper Body

Upper pulling mostly today, also early morning workout and mornings are not the best workout time for me.

Pulldowns
120x8
140x8
150x8
160x8

Wide Grip Cable Row - 3x10....20s
BO Reverse Flies - 3x10.....20s

50 Pullups for time - 7:48

Pushdowns - 110x10, 130x10, 150x10

Pretty standard, all pullups were strict and really focussed on pacing self to not hit failure, many sets of 2 and 3.

Legs

She's flexing her biceps...didn't notice

Leg day, hopefully my horribly sore abs from Saturday and oddly sore one lat from yesterday don't get in the way.

Deficit Trap Bar Deadlifts (resetting)
170x5
260x5
290x5
310x10

Continuous Back Squats (just below parallel)
135x6
165x6
185x6
205x6

Leg Extensions - 155x10, 185x10, 200x10

Doing the trap bar from a deficit greatly adds stress to the quads, it's very tough but I am pleased I was able to do 310 resetting each time, it was really close though.  The continuous back squats were hard especially the last 2 sets, 205 I didn't think I'd make it without having to stand and pause like normal, they burned.

Upper Body

Bench Press
185x5
195x5
205x4
205x4

Superset
Cable Fly - 60x10, 70x10, 80x10
Cable Bench Press - 60x10, 70x10, 80x10

Split Jerk
135x3
155x2
185x2
205x2
225x2

Cable Preacher Curl - 60x10, 80x10, 90x8

I didn't have a spotter for bench but the last two sets was almost for sure my last rep.  That's the first time I have gotten 10 and 10 at 80 pounds on the superset.  The split jerks were randomly thrown in and normally I wouldn't go for a heavy lift there without being relatively fresh, but I've never done 225 for a double I am very happy with that.  Last 3 sets of that can be seen here.

http://www.youtube.com/watch?v=VNAbs-rxFYo&list=UUY76daDPRwJx9guouwnll4A&index=1

Core and Mobility

Hamstring soreness hit my like a truck the other day, yesterday I could hardly pick up something off the floor.  40 Glute Ham Raises will do that.

50 Situps
40 Russian Chair Leg Raises (straight)
30 Ab Rollouts
20 Weighted Situps - 50 lbs
10 Toe to Bars

Then worked on mobility, a little more time spent on the ankles and shoulders today (as if I was to do overhead squats.  I did the core circuit fast but didn't bother to time myself, the rollouts were probably the hardest ones.