Core and mobility

Ab Rollouts - 15, 12, 12

Russian Chair Leg Raises - 3x15

Russian Twist - 3x15 per side with 45 lb plate

Ab Crunch Machine - 3x15....170

The russian leg raises were kind of easy, before that was always difficult.  I then did about 15 minutes of static stretching and a bit of foam rolling.

Upper Push

Oh man are my calves sore today, 250 double unders will do that, also my knees are a bit sore which high rep double unders tend to do.

Shoulder Press
95x8
115x8
135x5
135x5

DB Bench Press
65sx10
75sx8
75sx7
75sx8

Wide Hammer Strength Bench Press
180x10
230x10
230x8

Overhead Tricep Extensions - 42.5x10, 57.5x10, 8

Good workout today, I may try and give overhead pressing a little more precedent, as long as my elbow behaves.

Legs ish

What did you notice first?

Upon arriving to the gym, Eric, one of the fellow trainers asked me if I wanted to do some outside conditioning.  While that doesn't really fit in on leg day I did agree, I wanted to lift something heavy first, as he needed another 15 minutes or so, so I picked sumo deadlifts.

Sumo Deadlifts (all resetting)
225x5
275x5
325x5
375x3

Eric Conditioning routine
100 Double Unders
Sprint (maybe 100 total metres or so)
75 double unders
sprint
50 double unders
sprint
25 double unders
sprint

Of course we did this on a scorching hot day, and I forgot my water inside, and there was no shade anywhere.  It was tough, the double unders tripped me up a lot as I fatigued, and the sprint became an awkward looking jog.  My wrists hurt, as well as my calves, but my lungs were pounding out of my chest, I was seeing stars by the end, but that may have also been the heats fault.  I didn't time it I just went as fast as possible, Eric did beat me.  The deadlifts on the other hand made me quite happy, I know 365 is my 5 rep max, (there's a video of it on youtube), but that was touch and go which makes a big difference, plus at the peak of my strength phase.  375 when resetting is good, I have continued my slow and steady gains since my long rut and plateau, at least it feels like I have.

Upper Pull

Cable Rows
120x8
140x8
160x8
180x6

Fat Neutral Grip Pullups - 10, 10, 8

Reverse Flies - 3x10....165

Preacher Curl Machine - 80....10, 8, 7

Core

Woodchop
25x10
35x10
42.5x10

Cable Punch
25x10
35x10
42.5x10

Knees to Elbows (strict) - 3x10

Machine Crunches
150x15
170x15
190x12

Then about 10 minutes of mobility work, good workout today!

Upper Push

Incline Bench Press (different smith than usual)
90x8
90x8
110x8
110x8

Shoulder Press
95x8
115x8
115x8

5 minute of pushups - 90 reps

TRX Tricep Extensions - 3x10

I most likely won't use that smith machine again, the bar itself does have some weight to it, I just don't know how much so I only counted what I added to the bar.  I haven't done seated shoulder press in ages, and the pushups were to get a good burn.

Legs

Prowler (1 set is there and back across gym)
270 for 1 set
315 for 1 set
360 for 1 set

Front Squats - 3x10.....135

100 Bulgarian Split Squats - 50 per leg

May seem short, but it was a decent amount of time in the end.  The prowler sets at 315 and 360 required breaks at the one end, but they were not broken this time, the last time I tried 360 I had to stop part way back.  I almost never do front squats for sets over 6 reps, but with my legs already activated and not wanting to go heavy I decided to try 3 sets of 10 with 135.  It wasn't exactly easy, but not near impossible either.  Way back when I used to do higher rep front squats I struggled to get 10 reps with 135, the sets that followed dropped as well, so 3 sets of 10 felt good.  The split squats were for a burnout.

Upper Pull

She squats

Wide Grip Pullups - 12, 10, 10, 8

Cable Row
120x10
140x10
160x8

Reverse Flies
120x10
135x10
150x10

Peak Curls - 5x10.....55

Core

Brothers new pet

My spine was sore today, no doubt from throwing 185 overhead my for 5 reps, plus the sets prior.  When I say spine, I mean the muscles along it.

Full Contact Twist - 3x8 per side.......25

Leg Elevated Situps - 20, 15, 15

Hanging Leg Raises (strict) - 8, 6, 8

Plank to Pushup (per side) - 10

I realize I really feel the hanging leg raises in my core a lot when I do another ab move first, in this case the weird situp thing, which is kind of like hollow rocks.  Tomorrow is an off day, partially because I need it, secondly because I am in Hamilton all day.

Upper Push

Decided to start going heavy overhead again, something I rarely do now.  Partially because it's not really a weakness, secondly it's the only thing that seems to affect my elbow, still once in a while can't hurt.

Push Jerk
135x5
155x5
175x5
185x5

Hammer Strength Bench Press (wide)
140x10
180x10
230x10
230x8

Machine Fly
165x12
195x12
225x12

Overhead Rope Extension - forget weights.

So in the peak of my Olympic lifting phase, I was able to do 185 for 5 reps, no more.  Last time I tried this I peaked at 175 for FOUR reps, go me!  I should mention the 5th rep was close to a no go, and certainly my last rep.  Good workout!

Legs

She's 17......uh oh

This was a "I do not feel like working out" kind of day, but my progress has been on the rise lately so why not.  It was quicker as I was a bit strapped for time.

Reverse Lunges
95x5
135x5
155x5
175x5

Deadlifts (resetting)
185x8
225x8
275x10

Leg Extension - 3x20.....200

That's all, the reverse lunges went well, heavy but well.  There is a simple reason the last set of deadlifts was 10 reps and not 8 like the first two, on the 8th rep I simply thought (lets try), the camera was rolling and 10 sounds better than 8.  The leg extensions, burned like crazy.

Here's that deadlift set.

http://www.youtube.com/watch?v=Ms9O6xyKNoU

Upper Pull

 

Decided to try a pr on strict chin-ups, it's been ages since I have worked on this so I wasn't expecting much, my old pr was 17 at a lighter weight.

Chinups - 20, 9, 8

Wide Pulldowns (new machine, weight in kilos and per arm)
20x10
22x10
24x10

Chest Supported Row (high to low) - 3x10....140

Reverse Lat Raises - 3x12......25s

Preacher Curl (forget weights)

I am very happy with that pr, 20 strict chin-ups was a goal of mine a long time ago but kind of forgot about it.  I haven't really been focussing on rep ranges that high, so even though I am heavier then when I got that 17, I am very happy with the 20.  Having said that, as you can see, I gave it my complete all on that set.  The second and third set dropped tremendously.

A video of that set can be seen here

http://www.youtube.com/watch?v=ruxs6uvwytQ

Core ish

My core ish workout again, and again a bit shorter, started with my biggest goat.

Overhead Squats (lots of warming up with bar)
65x5
65x5
85x5
95x2
95x2

For time
50 Ab Rollouts
Time: 5:14

Machine Crunch - 150x15, 170x15, 15

I failed a third attempt at 95, and wanted three on the last set as well but my shoulders were giving out.  It's an awkward angle, but I also haven't worked on them in months, so I'm happy I can still jump back into them and do what I used too.  The rollouts for time was the hardest part.

Upper Push

Decline Bench Press
185x6
185x6
205x5
225x3
245x2 (pr, assisted for a third rep)

Slight Incline DB Bench Press - 70sx10, 10, 8

Cable Fly
30x12
35x12
42.5x8

Rope Pushdowns - 50x10, 60x10, 8

I had never attempted 245 before on bench, two reps were solely on my own, the third I tried but got maybe an inch of my chest then it came back down, my spotter gave me a slight nudge then let me struggle through the top portion, that's a good spot.  I also did hot yoga for the first time ever that night, I don't think I've sweated more in my life, wow.  Still undecided if I liked it or not.

Legs

Lovely leg day.

Hack Squats (more activation than anything else) - 3x10.....90

Front Squats
135x5
155x5
185x5
205x5

Travelling Lunges - 3x10.....115

Alternate Sets
Leg Extension (forget weights, but 3x12 rep/set scheme)
Hamstring Curl - 100x12, 110x12, 120x12

This felt like a very good leg workout, I was sweating, mainly because of the damn lunges.  I have done the 115 bar a few times now, and while it's the heavier pre-loaded bar there is (the standard Olympic bars don't fit in the lunging area) I will keep doing it, I'll just try to keep as many reps continuous as possible.  I usually get to 12 (total) or so then have to stand up at the top.  The 205 for 5 front squats felt good, slowly working my way back up to 225.

Upper Pull

Nice muggy gym today

Weighted Neutral Grip Pullups
BWx8
25x6
35x5
45x5
55x5
65x5 (barely)

Chest Supported Row (low)
140x10
170x8
170x8

Cable Row
50x10
60x9
60x8

Peak Curls - 55x10, 10, 9

Finally got 5 reps on that last set of pullups, although I was using a neutral grip this time instead of underhand, I'm still happy with it.

Core

Yes, 6 days in a row, partially because I can, secondly because I know I may struggle to find time to workout for a few days.

Woodchop
25x10
35x10
42.5x10

Ab Rollout - 3x10

KB Snatches (per arm)
45x10
50x10
50x10

Ab Crunch (forget weights, but almost maxed machine out)

I have been pleased with my fitness lately, it's seemed to have improved on a good rate considering I usually stall, I feel leaner but have actually gained a couple pounds.  The rollouts were almost easy, and before I certainly struggled to even hit ten so these workouts are pretty useful.

Upper Push

DB Bench Press
60sx8
70sx6
80sx6
90sx6
95sx3

Incline Bench Press - 3x8......135

Pushups - 20, 18, 18

Rope Pushdowns - 50x10, 8, 8

I am happy with the DB bench presses, the 90s were easier for 6 this time, so I decided to try the 95s, with no handoff the first rep was slow and I managed two more, still happy.  The pushups were pretty low because of everything else.

Legs

Decided to try some deadlifts with a decent load again, haven't really done any since my back injury so decided to use the trap bar.

Trap Bar Deadlifts (all resetting aside from warmups)
warm up - 150....2x10
work sets
240x5
290x5
330x5
330x5

Travelling Lunges - 3x10.....115

Back Squats (hamstring to calf) - 3x15.....135

Painful leg day, but I am very happy with those trap bar deadlifts.  The one weighs 60 pounds and is a bit smaller than the one at my old club so it was a bit different but I still liked it, felt it in all the right areas.  The lunges were to make sure my body knew I could still do the 115 pre-loaded barbell (heaviest one) for 3 sets of 10 per leg.  The back squats were painful, high reps squats always are, I literally just walked to the barbell with 135 and started my set, I warmed up enough.  I think this one will make me sore.

Upper Pull

I think Shatila again, my future wife haha

Had a client cancel so it gave me time to workout, I'm also happy that my abs are sore again.

Weighted Neutral Grip Pullup
bwx8
25x8
25x8
25x8

Chest Supported Row
180x8
230x8
270x6

Wide-Grip Pullups - 10, 10, 7

Chest Supported Row (machine) - 130x10, 10, 8

EZ Bar Curls - 60x10, 70x10, 80x7

I worked out with one of the trainers after my second exercise it may not have been what I'd usually do, but cute trainers have a way of making agree to do whatever exercise they are doing, funny how that works.

Core

Quick workout as strapped for time

Side Plank Shoulder Raise - 3x10 per side with 12.5

Alternate Swings - 3x15 per arm with 50 lb kettlebell

TRX Ab Fallouts - 3x10

Machine Crunch - 130x15, 150x15, 160x15

Examples of the first and third exercise are posted below.  I like these core workouts, they are indirect so it allows me some options, like the swings.

http://www.youtube.com/watch?v=jucGFAHbpgQ

http://www.youtube.com/watch?v=0llE86ZjRwU

Upper Push

Holy shit my hamstrings are sore from Wednesday.

Incline Bench Press
115x8
135x8
155x8
155x7

Hammer Strength Bench Press (wide)
140x10
180x10
200x10
220x10

Incline DB Flies
45sx10
50sx10
50sx10

Pushdowns - 50x12, 60x10, 70x8