Full Body

Pause back squats today, they hurt.

Pause Back Squats
warmup
95x5
135x5
155x5
work sets
185x5
205x5
205x5

Military Press
95x5
115x5
135x5
145x4

Superset
Hip Thrusts
115x10
135x10
155x10
Cable Row
30x8
32x8
34x8

First time doing back squats without the bench in a while, my knees have been feeling better so I thought I'd try, felt good, while I felt it afterwards I didn't during, both sets at 205 were pretty challenging.  First time getting 4 reps at 145 on the presses.  I also may try and make hip raises a regular, they are a highly recommended exercise.

Full Body

Was lacking serious energy, it was a last minute workout, I hadn't eat enough and was up at 5am, from a none morning person standpoint....yikes.  Still time to do some stuff.

Superset
Deadlifts (touch and go) - 3x8....225
Box Jumps - 3x8...37 inches

Incline Bench Press
115x8
135x8
155x8
175x5 (spot)

Pulldown
140x8
160x8
180x6

I felt the lack of energy on everything, but mostly the bench press for some reason, felt weaker than normal there.

Lighter full body

Lighter day today, the first part was very random

Jacob's Latter - 50 feet (dislike this machine)

Row 100 Metres - 4:08

Swiss Rollouts - 20, 15, 15

Then spent 15 or so minutes rolling self out.  I tried a new technique, called smashing, something Kelly Starret informed me, a doctor and crossfit enthusiast.  It uses a barbell to roll self out....ya, that hurt.  I focussed on my hamstrings, hips, shoulders and upper traps.

Full Body

Prowler
270x1
360x1
450x1
500x1

Incline Curls - 25sx10, 30sx8, 7

Overhead Rope Extensions - 37.5x10, 47.5x10, 8

May not seem like much, but those prowler sets are freaking long, each one can take up to 5 minutes or so as I rest as needed at each end.  The set at 500 was a nice pr but also freaking painful, my legs have trouble functioning after that but I did make it there and back without having to stop.

Full Body

I was pretty stiff going into this workout, for some reason, so I know it affected my snatches, and I also rarely do them.

Power Snatches (reset each time)
95x5
95x5
115x5
115x5
135x3
135x3

Incline DB Bench Press
60sx8
70sx8
80sx8
85sx5

Band Pull Aparts - 3x12 with black band

The snatches were so so at 135, it wasn't horrible just not as smooth as I've done.  The band pull aparts burned, it's an underrated exercise I think!

Arms

Today the workout was out of my control, I worked out with one of the trainers, Brett, in what we called "broing out".  It was an arm day, one that he designed, this arm day was purely bodybuilding style with the supersets and extended sets, way different than my usual max weight work.  I knew it was going to hurt.

Superset
Weighted Chinups - 50lbsx5, 5, 5, 5, 5
Incline Curls - 25sx10, 10, 8, 7, 6

R-Band Dips - 6, 6, 6, 6, 6
Overhead Rope Extension - 37.5x12, 12, 10, 10, 10

1 Minute Neutral Grip Pullup - 30 seconds up, 30 seconds down, 1 rep and 1 set (didn't quite finish)

30 second Isometric Tricep Pushdown - drop weight and rep out 20 reps.

Okay, that hurt like a bitch.  The weighted chin-ups was in my ally, but pairing it with incline curls was brutal, the weight wasn't overly heavy but damn that burned like mad.  The second paring with the resistance band dips started off so so, I had to make it harder by using 5 bands, again this one is more my speed, the rope extensions burned quickly.  The last two were random things I've never tried.  The 1 minute pullup with a neutral grip was agonizing, I couldn't even finish I dropped off at about 20 seconds on the descent.  The pushdown wasn't as painful in comparison, but still pretty damn painful.  Fun workout, considering my wheelhouse is strength and interval work, this was a bitch.

Full Body

I've done this

Box Squats
warmup
95x8
135x8
work sets
185x8
225x8
245x8

DB Bench Press
60sx8
75sx8
85sx8
95sx7

Weighted Chinups - 60x6, 5, 4

Good workout, 245 for 8 reps on the box squats is a nice improvement.  Same with the bench presses, one more rep, closing in on that 8 reps with the 95s.  The chinups were identical to last time I tried 60 added pounds.

Full Body

I had little energy today, may have been the food and drink show I went too the night prior, but who knows!

Prowler
270x1 set
360x1 set
450x1 set

Hammer Strength Bench Press (wide grip)
180x10
230x10
270x8

Cable Row
28x8
30x8
32x8

I rested a bit longer at the ends during the prowler, but still managed to do all the sets without stopping part way.  Having said that it was certainly harder, I think I started sweating what I drank the night prior.  Being I rarely drink this was a new thing, but glad I got a workout in!

Full Body

Power Cleans from Blocks (all resetting)
warmup
95x5
135x5
155x5
185x3
work sets.....3x3 at 205

Rack Bench Press
warmup
135x5
185x5
225x3
work sets - 255x4, 3, 3

Wide Grip Pullups - 12, 12, 10

Leg Extension - 120x15, 140x15, 150x15

The cleans all felt good but when this comes around again I'll stick with 205 again, I'm focussing on crisp form and the last rep on the last set was caught slightly forwards.  The rack bench press was heavy, I'll stick with 255 for a bit to get more overall reps.  The leg extensions was more to get some quad work in.

Upper Body

Military Press
95x6
115x5
then 3x5 at 135

Fat Bar Neutral Grip Pullups - 15, 9, 8

Overhead DB Extensions - 55x10, 60x10, 65x10

DB Curls - 35sx10, 6, 6

Doing the curls next to a hot girl doing deadlifts was distracting, but happy with how the presses went.

Full Body

Stole the first part of the workout from Brett, a fellow trainer.

Superset
Deadlifts (touch and go)
185x8
225x8
275x8
After each set, do 8 Box Jumps at 37 inches ish

Power Snatch (reset)
95x5
115x5
125x4 (was mainly focussing on good form)

Decline Bench Press
185x5
225x6
245x1 (wasn't focussed on this set)

Good workout!

Conditioning

3 Rounds, each for time
10 Burpees
15 Rope Slams
20 KB Swings (American) - 50 lbs
*rest as needed between rounds
1:22, 1:40, 1:58

Fireman Pull (in studio), 1 set is one length of rope.
4 sets with 90 pounds

First time doing rope slams, it is difficult but fun, the circuit was challenging and got my heart rate up.  First time also doing the fireman pulls, the prowler in the studio has a lot more friction than usual so 90 pounds was very tough.  This burned the arms, especially grip, like crazy.  Different but fun workout!

Full Body

Prowler
180x1 set
270x1 set
360x1 set
450x1 set

Db shoulder press
50sx8
60sx8
65sx8
70sx5

Face Pull
37.5x10
47.5x10
52.5x10

The prowler sets were rest as needed at the one end, but I was able to keep it moving once I got it going, the set at 450 is a pr, I am happy with that.  I think because I use my shoulders doing the prowler is what I only got 5 reps with the 70s.  Good workout still!

Upper Body

Very last minute and quick upper body routine.

5 minutes of Neutral Grip Pullups
46 reps

5 minutes of pushups
94 reps

Preacher Curl Machine - 70x10, 8, 8

Ovehead DB Extension - 50x10, 55x10, 60x10

Full Body

Decided to kind of reset my power cleans, I have a bad habit of sometimes catching the weight on my toes, so I tried dropping more into the partial squat and didn't focus on weight as much.

Power Cleans from blocks (reset each time)
warmups
95x5
135x5
155x5
work sets - 3x3.....185

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Cable Row
140x8
160x8
180x8

The power cleans felt good, not overly heavy but not light either.  I am very happy with the bench presses, first time getting 95s for 6 reps, good workout!

Full Body

Short one with some fun stuff.

DB Clean and Press (alternating)
50x3 (per arm)
60x3
70x3
75x3

Eco Mill Sprints
6mphx30 sec
8mphx30 sec
10mphx30 sec
10.5mphx30 sec
11mphx30 sec

Sprints are fun, my legs were feeling it after those!

Full Body

Mild full body workout today.

Prowler (fast as possible per set)
Drag across gym with trx, push back
180x1
270x3 sets

TRX Curls - 3x10 (with vest)

TRX Tricep Extension - 3x10 (with vest)

Cable Curls - 50x10, 57.5x10, 65x10 (I think)

Rope Pushdowns - 65x10, 72.5x10, 80x10 (I think)

Prowler was a big leg burner, felt good though.

Full Body

Wow

Time to lift some heavy stuff.

Box Squats
185x5
205x5
225x5
255x5
275x2

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Cable Row
26x8
28x8
30x8

The squats got heavy, real heavy.  The set at 255 was probably my 5 rep max, but I wanted to try 275, I maybe could have gotten three but without a spot and the potential risk of losing my neutral back position (which I have been pickier about lately), I stopped at 2.  Good heavy workout.

The last two sets of the box squats can be seen here!

http://www.youtube.com/user/paul771771/videos