Conditioning

Very quick conditioning day too, only two parts

KB Snatch - 3x12.....50 lbs

Eco Mill Treadmill Sprints
6mph for 30 sec
7mph for 30 sec
8mpr for 30 sec
9mph for 30 sec
10mph for 30 sec

The snatches were like usual, but I loved the sprints with the eco mill treadmill.  This style of treadmill is on a curve, it's perfect as running can bother my knees sometimes.  This curve however makes it as if you were running uphill, which is harder, but also more knee friendly, double plus.  To my surprise my legs were burning when I stepped off, during it was mostly my lungs.  Fun, I'll be doing this one again!!

Upper Body

Very quick workout today.

5 minutes of handstand pushups - 34 reps

Chest Supported Row - 180x20, 13, 12

Overhead Tricep Extension - 50x10, 55x10, 60x10

Preacher Curls (Machine) - 70x10, 9, 8

Full Body

Trap Bar Deadlifts (touch and go)
warmup
150x10
150x10
work sets
240x10
290x10
340x7

Incline Bench Press
115x8
135x8
155x8
175x5

Neutral Grip Pullups - 12, 9, 8

More overal reps at the same weights on the trap bar deadlifts.  Good workout.

Full Body

Very tired this morning, but workout time nonetheless.

Prowler Drags
warmup
180 for 1 set (prowler push)
work sets
270x1
360x1
360x1

Rack Bench Press
warmup
135x5
205x4
work sets - 3x5......245

Band Pull A parts - 3x15

Heavy sets on the prowler, up from last time but did take short break at the one end.  Glad I got 3 sets of 5 on the bench press at 245, it was very close though.

Upper Body

Simple quick upper body burner.

For time, with weighted vest
10-8-6-4-2 Chinups
20-16-12-8-4 Pushups
Time: 5:50

Incline Curls- 3x10.....25s

DB French Press - 50sx10, 60sx8, 8

Nice quick little burner, the timed bodyweight circuit was harder than anticipated but I kept forgetting I was wearing a vest.

Full Body

Lefts lift some heavy stuff.

Sumo Deadlifts (touch and go)
warmup
135x10
135x5
225x5
work sets
275x5
315x5
365x5
405x1

DB Shoulder Press
55sx6
65sx6
70sx6

Weighted Chinups - 60 lbsx6, 5, 4

First time doing 405 in a while, although I haven't really tried recently.  I think doing touch and go at heavier weights makes less sense for me, there's a good chance I could have gotten another rep with 405 but I felt I lost proper back position so I stopped, when resetting I can focus on this better.  405 was still pretty heavy.  60 lbs added to my chinup is 5 pounds more than last time when I barely got 3 sets of 6, plus with the deadlifts I could feel the fatigue.  Good workout!!

Core and conditioning

Extra day for fun!

Tension Woodchop
35x10
42.5x10
42.5x10

Swiss Ball Rollouts - 3x15

50 Floors on Stairmaster - 9:52

Finally got that sub 10 on the 50 floors, I was sweaty and tired by the end but it was good.

Upper Body

Decided to do some upper body higher rep work.

5 Rounds for time
10 True Pushups
10 TRX Inverted Rows
Time: 5:37

Alternate Sets
with a weighted vest on
TRX Tricep Extensions - 3x10
TRX Bicep Curls - 3x10

Pushdown - 2x15....50
DB Curls - 25sx15, 12

This gave me a pretty good pump by the end, it was fun.  With the vest on I weighed 200 pounds so it wasn't a particularly heavy one, but fun to try something different.

Full Body

Pulled out the prowler again today, used the dip belt for some drags.

Prowler Drag (there and back is one set)
180x1
270 for 3 sets

Incline Bench Press
65sx8
75sx8
80sx6

Neutral Grip Pullups (fat grip) - 11, 11, 9

The prowler drags was partially to give my back a break from deadlifts (it felt fine for the record), it is a slow set and all the sets at 270 were painful, that one is a real quad burner.

Full Body

Was a little stiff before this workout, but decided to start with some back squats again.

Box Back Squats
warmup
96x6
135x5
205x5
work sets - 3x6.....245

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Face Pull (forget weights but used different station which was a little awkward)

Those back squats got heavy, I was pleased to get 245 for 3 sets of 6 but it wasn't easy, rest of the workout went well.

Upper Body

Rack Bench Press
warmup
135x6
185x5
work sets.....3x5......235

C2B Neutral Grip Pullups - 10, 8, 8

DB Shoulder Press
50sx8
60sx8
65sx6

Good workout, then came home for a lovely thanksgiving dinner.

Deadlifts

I set up a little test for the competitors at my gym, in brief, it left me doing how ever many reps at 315 pounds on the deadlift as the number of people that worked out this weekend that were in the competition.  I wondered if this would bite me in the ass, but it ended up being just under 30, I rounded up to 30.  I didn't time myself, but it was tough and I'm feeling it today.

Here is the workout.

http://www.youtube.com/watch?v=9L2kdZm7UsU

Full Body

Once again I intended to not go too heavy today, this program I am currently on isn't designed for too many back to back days, but that didn't really last.

Trap Bar Deadlifts (all touch and go)
160x10
240x10
290x8
330x6

Decline Bench Press
185x5
225x6
225x6 (on both sets of 6 I had a spot, the spotter was touching the bar the entire time so this isn't accurate)

Wide Grip Pullups - 10, 10, 8

Good workout, tomorrow will be a rest day.

Upper Body

Meant to go lighter but still pushed it a bit.

Shoulder Press
warmup
95x6
115x6
work sets - 135x8, 6, 6

TRX Inverted Rows - 16, 11, 10

Pushdowns - 65x10, 80x10, 10

DB Curls - 3x10.....30s

Full Body

Time to try some box squats again.

Box Squats
warmup
45x10
95x6
135x6
185x5
work sets
3x6.....225

Rack Bench Press - 3x5....225

Weighted Chinups - 3x6.....55

Good workout, I decided to work up too what I did with back squats the other day and do 3 sets at that weight, went well and could probably go heavier next time.  The weighted chin-ups, which I have been adding 5 pounds too the last few times, was barely finished on the third set, good heavy workout!

Lighter day

Lighter day today, CNS would be fatigued from yesterday, plus a friend asked me to go to the gym with her.

Tension Woodchops - 3x10.....35

Ab Rollouts - 3x12

30 second row sprints - 196, 200, 196

Then spent some time rolling myself out.  I beat my record on the sprints but they nearly killed me, good recovery workout.

Full Body

Today was one of those days.

Sumo Deadlifts (all resetting)
warmup
135x6
185x5
225x5
work sets
275x5
315x5
365x4

DB Bench Press
60sx8
70sx8
80sx8
90sx8

Cable Row
26x8
28x8
28x8

One of those days where you just feel strong.  365 for 4 reps all resetting is very good, it was heavy but I also felt my form was solid.  I am also happy with the bench presses, prior to today I have never gotten more than 6 reps with the 90s, today getting 8 (even though it was incredibly close) was very good.  I have developed a weird habit of sleeping on my side more, I'll wake up in that position even if I try falling asleep on my stomach or back and it has left my shoulders a little sore ish, I just need to roll them out more.  Good workout today!!

Full Body

Lighter day today

12-10-8-6-4-2 reps for time of
Handstand Pushups
Pullups
Time - 8:23

Alt Curls - 40sx5, 45sx5, 50sx3

Dip Machine - 160x6, 210x6, 230x6

EZ Bar Curls - 60x12, 10, 10

Overhead Rope Extensions - 42.5x12, 50x12, 57.5x10

Full Body

My knees have been quite a pain lately, so because I have a hard time accepting I can't do squats, I decided to try another variation.

Box Squats
warmup
95x5
135x8
155x8
work sets
185x8
205x8
225x8

Rack Bench Press
185x5
225x3
245x3
265x2 (tried third...nope)

Weighted Chinups - 3x6....50

Good workout.  The box squats were good, I felt my knees but not much so for now I may have to stick to this one, having said that just because my knees are sore...which has happened before, doesn't bother me too much it would allow me to focus on deadlifts more.  I haven't done rack bench press since my old gym, but remembered loving it.  I don't know if the height was close or not but before I did do 275 for a triple, being my db bench is more or less higher I think this was set up lower.  Happy with today.

Full Body

Forgot to do my prelipens calculations before I left, decided to just see what I could do with sumo deadlifts

Sumo Deadlifts (touch and go)
225x8
275x8
315x8
315x6

Incline Bench Press
115x8
135x8
155x8
155x6

Chest Supported Row (high to low)
180x8
200x8
230x8

Good workout, high rep deadlifts are not easy.