Upper Pull

Power Cleans from Blocks, resetting
135x5
155x5
185x5
205x4

Wide Pullups - 10, 10, 10

Chest Supported Row (low) - 3x10....160

Power Snatch (resetting)
95x5
115x5
135x3

Cable Fly Curls - 25x10, 30x7, 7

The cleans felt really smooth again, I maybe could have done that 5th rep at 205 but it may have affected my form, I am going for smooth form on all the reps now, having said that 4 reps at 205 I am very happy with.  I forgot to put the oly shoes back on for the power snatched but I got nice and low on the starting position, so low I felt my legs working a lot.  Good workout!

Conditioning and Core

Decided to throw in a little conditioning on the core day, just for the hell of it.

Russian Chair Leg Raises - 25, 20, 20

Row 1000 metres - 4:27

Tension Woodchops
25x10
30x10
35x10

Burpees - 3x15

I know I could have gone faster on the row machine, this is basically my first time using one since my old gym, and first time ever using a concept 2.  I'll try and beat it next time.  The tension woodchops was a good exercise my abs did feel it, and I wanted too and did keep all the burpees continuous.

Upper Push

Back at it, took some time off to let my shoulder heal.

DB Bench Press
65sx8
75sx6
85sx6
90sx5

Decline Bench Press
135x8 (all pause reps)
185x5 (all pause reps)
205x4 (regular reps)

TRX Flies - 10, 10, 8

Pushdowns - 42.5x12, 52.5x12, 62.5x10

Glad to be back, pause bench press just because, made the regular set at 205 harder than it normally would.

Legs

Let the games begin!

Lets make this a painful one.

Leg Press
90x10
180x10
270x10
360x10
450x8

Step Ups (per leg)
115x5
135x5
155x5

Back Squats (just below parallel)
185x6
205x6
225x6
245x6

Glute Ham Raises - 8, 9, 7

Rare use of leg press, but I didn't mind it so much this time.  I also haven't done step ups much recently, the box made my thigh parallel to the ground.  The last set of back squats at 245 for the 6 reps felt good, heavy but good.  I also like using the glute ham raise device, the first set I stopped due to a cramp in my calf, the rest were all because my legs didn't let me perform the movement anymore, really good leg workout.

Upper Pull

Hammer Strength Neutral Pulldown
90x10
180x8
180x8
180x8

Cable Row
120x10
140x10
160x9

Face Pull
50x10
65x10
65x10

EX Bar Curls - 70x10, 80x10, 7

Core

I think I slept oddly on my shoulder as it's been bugging me the past few days, I'll have to keep an eye on it.

Ab Crunch Machine
150x15
170x15
190x15

TRX Leg Pull in - 3x20

GHD Situps - 3x10

Swiss Ball Rollouts - 3x15

Good ab workout, really felt the muscles working.  I don't usually like GHD situps as I don't really agree they are safe, but I was bored and do know they make my abs very sore, guess I feel like being sore.

Upper Push

Neutral Grip Incline Bench Press (slight incline)
60sx8
70sx6
80sx6
80sx5

Hammer Strength Bench Press (wide grip)
180x10
210x10
230x10

Cable Flies
30x10
35x10
42.5x10

Pushdowns
65x12
72.5x12
80x10

Legs

Slightly different leg day today, damn working out with a cute girl seems to change my game plan.

Travelling Lunges - 4x10 per leg with 50s

Burpees - 3x12 (all continuous)

Jump Squats - 3x15

Romanian Deadlifts
135x10
185x10
185x10

It was still a good workout, the burpees being the only real none leg movement in there, it still uses them.

Upper Pull

Hammer Strength Pulldown
180x10
200x10
220x10
220x9

Cable Row
120x10
140x8
140x8

Straight Arm Pulldown
50x10
60x10
70x10

Reverse Fly - 3x12....25s

Preacher Curl Machine - 80x10, 100x10, 8

Core

KB Snatch - 3x10 per arm with 50 lbs

Knees to elbows (strict) - 12, 10, 8

Tension Ab Rollouts - 3x10

Russian Twist - 45x15, 12, 12 (per side)

This one really burned the abs, the tension ab wheels were very painful I liked that one I felt it in my abs much more than I feel the full range of motion version.

Upper Push

A bit tired to this workout, and rested shorter between sets, I guess doing a workout with a cute girl does that.

DB Military Press
45sx8
50sx6
50sx6
50sx5

Incline Bench Press - 135x10, 7, 8

Cable Flies
30x10
35x10
42.5x7

Hammer Strength Bench Press
160x10
180x10
200x10

Pushdowns
50x12
65x12
72.5x10

Legs

You'd be stupid not to squat

Lets sweat

Hack Squats
90x8
160x8
210x8
230x8

Back Squats (just below parallel)
135x8 (warmup)
165x8
185x8
205x8
225x8

Glute Ham Raises - 10, 8, 8

Leg Extensions - 150x100 reps

This was a painful but great one.  I was decently warmed up from the hack squats, but also pushed it on the last two sets so my legs weren't exactly fresh.  205 and 225 on the back squats were tough sets but felt good.  When I say just below parallel, I am actually pretty well below, just not hamstring to calf.  The glute ham raises are one painful exercise, but really hammer the hamstrings hard.  The leg extensions was the same weight as last time but burned about the same, good feeling workout.

Upper Pull

wow

Power Cleans from blocks (just below knee)
135x5
155x5
175x5
185x5

Pullups - 10, 10, 8

Wide Neutral Grip Cable Row - 3x10.....120

Reverse Fly - 3x10.....150

DB Curls - 35sx10, 40sx7, 6

I don't recall the last time cleans have felt that smooth at that weight, 185 was tough but I kept good speed, and 5 reps all resetting is something I may have done when I was at the peak of my oly lifting training.  It could simply be the shoes, they are designed to put you in a more stable position, and I certainly did.  It made the pullups harder than I predicted, but good workout.

Core

Woodchop
35x10
42.5x10
42.5x10

Russian Chair Leg Raises (straight) - 3x20

DB Snatch (total reps, alternating)
50x10
60x10
70x10
80x10

Ab Rollouts - 3x10

Decided to end with the rollouts today, the pre-fatigued state I was in made them more difficult, as the numbers indicate.  Everything else I was pretty happy with.

Upper Push

DB Military Press
35sx8
45sx6
55sx6
60sx5

Superset
Machine Fly - 180x10, 210x10, 8
Pushups - 20, 10, 6

TRX Fly - 10, 8, 8

Decline Machine Bench - 3x10.....160

Pushdowns - 50x12, 57.5x12, 65x12

Legs

Travelling Lunges - 3x10.......115

Trap Bar Deadlifts (each set for time)
240x10 (19 seconds)
290x10 (47 seconds)
330x10 (1:43)

Box Jumps (all at 37 ish inches)
10sx5 reps
15sx5 reps
20sx5 reps

Leg Extension - 150x100 reps (as fast as possible)

More of the travelling lunges were continuous this time, but it was the first exercise I did today.  The trap bar deadlifts I used a technique I used a while ago, pick a weight over your 10 rep max and perform 10 reps as fast as possible with it.  The set with 240 was all touch and go in one set, the set at 270 was broken into 6 and 4 reps.  The last set was hard, it was broken into 5-3-2, and this was also done without straps so my grip was a factor as well.  The box jumps were more for fun, but the leg extensions was for a burnout.  My god those burned like crazy, there was one set of 25, a couple sets of 20 and 15, but the burn was intense and awesome!

Upper Pull

For some reason I forgot to add my last two workouts on here, on Thursday I did an upper push day with shoulder press, ending at 145 for 5 reps, a cable fly/press combo and some true pushups and dips.  My core was strict toe to bars, cable punch, leg elevated situps and plank to pushup, that one really had my abs hurting.  It must have just flipped my mind to post them but I do forget the details now.  Today was upper pull

Light muscle up practice.

Chest Supported Row
180x8
230x8
270x7
270x7

Pullups - 10, 8 (mixed), 8, 8 (regular overhand)

Inverted Rows off TRX - 15, 11, 10

EX Bar Curls - 70x10, 80x6, 6

Legs

Time to work up a sweat, leg day style.

Reverse Lunges
95x6 (per leg)
135x6
155x6
155x6

Front Squats
135x10
155x8
155x8

LB Back Squats
155x6
185x6
225x6

Alternate Sets
Leg Extension - 3x15...210
Leg Curl - 3x12....105

Very sweaty but awesome workout today.  I hadn't done low bar back squats in a while so I wanted to get a good feel for them.  I have done 225 for 8 in the past that style, but I wasn't exactly fresh here, I was very warmed up so my back felt good, the main reason I haven't done low bar recently.  Legs were completely toast after this.

Upper Pull

Chest Supported Row (low)
90x8
140x8
190x8
210x8

Wide Grip Pullups - 3x12

Wide Neutral Pulldowns - 3x10.....120

Machine Curl - forget weights