Upper Body

I was recommended to use dumbbells over a barbell on bench till my shoulder feels better, being I always use to use dumbbells, this was an easy decision.

DB Bench Press
60sx8
75sx8
85sx8
95sx8

Cable Row
34x8
36x8
38x8

Incline Machine Bench Press - 3x8.....180

Straight Arm Pulldown
50x8
65x8
72.5x8

50 Hollow Rocks

I guess not doing db bench press for a while, but getting stronger on my barbell had some carryover, I've never gotten more than 6 reps wit the 95s, 8 was tough but felt good.

Conditioning

Just felt like some light cardio, no circuits

1 mile run on ecomill in 13 minutes

10 minutes on stairmaster

I know 13 minutes sees slow for a mile, which it is, but the ecomill treadmills are self propelled, so mimics running outside, and on a permanent slant so it mimics running uphill.

Legs

Got my shoulder checked out today, turns out to be a small case of bicep tendinitis, the part that runs right underneath the anterior deltoid, hense the confusion on my part.  Just a simple tweak to my program for a couple weeks.

LB Back Squats
warmup
135x5
135x5
185x5
225x5
225x3
work sets
275x3
315x3
315x3
315x3

Pause Hack Squats
180x5
230x5
270x5

100 Travelling Lunges

I did do 315 for 3 sets of 3 before, but my form felt off, today I felt like I was going deeper and kept better form overall, having said that I wasn't sure I would complete the last rep on the last two sets.  The pause hack squats were new, simply pause at the botton, they made them harder but I really liked them.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Chinups - 3x14

Incline Machine Bench Press - 3x12....165

Reverse Flies - 3x12....25s

Alternate Sets
Cable Curl - 3x12....42.5
Overhead Rope Extension - 3x12.....52.5

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.

Posterior Chain

Went in with a mentality of wanting to lift heavy on trap bar deadlifts, with my old pr of 420 pounds for 3, I was feeling optimistic.

Trap Bar Deadlift (all resetting)
150x8
150x5
240x5
240x5
work sets
330x3
330x3
380x3
420x2
470x1 (pr!!!!!!)

Natural Glute Ham Raises, slow negative - 3x6

Swiss Hamstring Curl - 3x18

My old pr was 440, with straps and crappy form, today I went for 470 simply because 460 didn't fit on the bar (complicated).  I was nervous, and like most of my deadlift pr's, it was slow off the floor, then moved fast after that.  Brett and Jame's, two fellow trainer's, both told me it looked solid.  I am stoked about that pr, 470 pounds makes me think 500 is close, oh man that would be sweet.  The natural glute ham raises were harder, but the deadlift was the highlight today.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Neutral Pulldown - 3x12.....140

Machine Fly - 3x12......240

BO Reverse Fly - 3x12......25s

Alternate sets
Pushdown - 3x12.....65
Incline Curls - 3x12....22.5s

Shoulder bugged me on cable bench press and flies, I booked an appointment with my usual guy.

Conditioning

I meant to time this routine, but must have hit the wrong button on my watch, oh well.

As fast possible
30 Burpees
Farmer's Walk, there and back 5 times with 240 pounds
30 Box Jumps - 37 inches
50 Travelling Lunges (50 steps)
50 Kettlebell Swings - 50 lbs
Run 0.25 miles

That was tough, sweaty, and fun.  The farmer's walk was all I was concerned about, the rest I was knew was doable.  They were indeed tough, I always went there and back and took a break, the last two sets I almost had to take an extra break, good workout!

Upper Body

My shoulder has been bugging me lately, so I was cautious today.

Bench Press
warmup
135x8
work sets
185x5
205x5
225x3
235x2

Reverse Band Bench Press (2 black ones)
275x3
295x2
295x2

Weighted Chinups
50x5
65x5
75x5

Cable Row - 3x8......36

Pallof Press - 3x8....32.5

I felt it, but not horribly, it's more annoying than anything else, but I should keep an eye on it.  That second rep on 235 was one of the slowest reps I have ever done on that movement, a true grinder.

Legs

LB Back Squats
warmup
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x3
315x3
335x3

Reverse Band LB Back Squats (2 black bands)
315x5
365x3
365x3

Leg Extension - 190x12, 210x12, 230x12

I wasn't even sure if 335 was a pr or not at 3 reps, turns out it was, nice!  I also tried the reverse band overloading technique with back squats, 315 felt easy, 365 was not, that technique is fun.

Upper Body

AMRAP in 12 Minutes
10 Ring Dips
8 Chinups
7 rounds plus 3 Chinups

Alternate Sets
Machine Pushdown - 3x12.....150
Preacher Curl - 3x12.....80

Fun little upper circuit as I was low on time again.  I didn't finish a whole 8 rounds, but it does total 80 ring dips and 59 chinups.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x4

Reverse Band Bench Press (two black bands)
275x5
275x4
275x4

Neutral Pulldown
160x8
180x8
200x8

Cable Row - 3x8....34

Leg/Hip Raise - 3x12

Good workout, reverse band bench presses all with 275 were tough.

Posterior Chain

Heavy sumo deadlift time

Sumo Deadlifts (resetting)
warmup
135x5
135x5
225x5
work sets
275x3
315x3
365x3
405x4 (pr!!!)

Glute Ham Raises - 3x12

Alternating KB Swing - 3x10 (per arm)....50

I am very pleased with that, literally within the set, after rep 2, I decided I was going to go for 4 reps, I think my form may have faltered a bit but I was happy overall.

Conditioning

4 Rounds
Farmers Walk with Trap Bar, across studio and back with 240 pounds
Run 0.15 miles

3 Rounds for time
10 Box Jumps - 37 inches
10 Burpees
Time: 6:58

That was fun, in a weird way.  The farmers walks were tough, I increased the weight from last week and it made things close, I always went right into the run but took short rests before the walks.  I meant to time myself but forgot.  The second part was a lung killer, I spent some more time on mobility afterwards.

Upper Body

I was really short on time today, so made up a quick upper body circuit

10-9-8-7-6-5-4-3-2-1 reps for time
Ring Dips
Kipping Pullups
Time: 7:40

Alternate Sets
Pushdown - 3x12....65
Cable Curl - 3x12.....42.5

Not bad, stayed pretty consistent, about even difficulty between the two.

Upper Body

Pause Bench Press
warmup
135x5
work sets
185x5
205x3
225x3

Reverse Band Bench Press (black thin bands)
225x5
245x5
275x4

HS Pulldown - 3x6.....180

Cable Row
140x8
160x8
180x8

Leg Elevated Crunch - 3x10

That was cool, I have heard good things about overloading techniques, and for bench press I have done rack lockouts and floor presses before, but never reverse band.  It felt different, 225 and 245 for 5 were pretty easy, only the set at 275 was tough, lets see if this helps my regular bench press.

Legs

Front Squats
warm up
135x5
135x5
work sets
185x5
205x5
225x5
245x4

Step ups
135x5
155x5
165x5

100 Travelling Lunges

That's a pr on the front squats, they felt strong, the step ups felt heavy but I like that one!

Upper Body

HS Incline Bench Press
90x12
140x12
140x12

Neutral Pullups - 3x13

Machine Flies - 3x12....240

Face Pull
50x12
57.5x12
57.5x12

Alternate Sets
Skullcrushers - 70x12, 10, 10
DB Curls - 3x12......22.5s

High rep pullups suck!

Conditioning

3 min ecomill run warmup

4 Rounds for time
Farmers walk with trap bar, across studio and back - 200 lbs
10 Burpees
10 Box Jumps - 37 inches
Time: 12:24

10 minutes on stairmaster

I liked the farmers walk, I think it's something I need to work on as it's a big weakness of mine.

Upper Body

Bench Press
warm up
135x8
work sets
185x5
205x5
225x3
225x3
225x3

Wide Pulldown
36x8
38x8
40x8

Incline Bench Press
135x8
155x8
155x8

Cable Row
34x8
36x8
36x8

Leg raise/Hip Raise - 3x12

Good workout, the incline bench presses were a higher incline than the one I usually use.

Posterior Chain

Trap Bar Deadlift (all resetting)
warm up
150x5
150x5
240x5
work sets
290x3
330x3
380x3
420x3

Weighted Box Jumps at 37 inches
10sx5
20sx5
22.5sx5

Seated Hamstring Curl - 3x12.....70

Happy with doing 3 reps with 420 on the deadlifts, I will post the video soon as I feel my form was solid, that's 20 pounds off my max for trap with form I wasn't too happy with, so I bet it's north of that.  The box jumps were mostly for fun.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x5(a)
225x4(a)
225x4(a)

Wide Neutral Pullups
45x5
55x5
65x5

Machine Incline Bench Press
165x8
180x8
195x8

HS Row (high to low)
180x8
270x6
270x6

Pallof Press - 30x8, 35x8, 8

People need to learn how to spot, and then not claim it was all me.

Legs

I'm trying to make myself squat heavy each quad dominant leg day, even on days I do not feel like it, today was one of those days.

LB Back Squats
warm up
135x5
135x5
185x5
work sets
225x5
225x5
275x3
315x3
315x3
315x3

Single Leg Squats
step plus 1 plate x10
step plus 2 plates x10
step plus 2 plates x10

Leg Extensions - 190x12, 210x12, 230x12

3 sets of 3 with 315 I am pleased with, it was heavy as shit though.  Good workout!

Conditioning

Decided to pick a routine I've made most of my clients do, but I did make the exercises heavier or harder.

3 min ecomill run

All exercises are 30 reps, performed as fast as possible.
Kipping Chinups
Travelling Lunges - 30s (30 steps)
Pushups
Box Jumps - 36 inches
Ball Slams - 20 lbs
Goblet Squats - 50 lbs
KB Swings - 50 lbs
Plank to Pushup (15 per side)

5 min ecomill run

Not bad, no one exercise stood out as being overly hard, just time consuming, it was fun though.

Upper Body

Wide Bench Press
135x12
155x12
175x10

Kneeling Pulldown
28x12
28x10
28x10

Ring Dips - 3x15

TRX Y's - 3x10

Alternate Sets
Overhead Rope Extensions - 3x12.....52.5
Cable Curl - 3x12....forget weights

Good workout

Upper Body

The benches were in use when I started, so I went with floor presses.

Floor Presses
warmup
135x8
work sets
185x5
205x5
225x5
225x5
225x5

Pulldown (dual station)
80x8
90x8
100x6

Shoulder Press
115x8
135x7
135x6

HS Row (high to low)
180x8
250x8
250x8

TRX Rollouts - 3x10

Floor presses went the best they ever have, didn't even have a spot.  The trx core move hurts like a bitch!

Posterior Chain

Sumo Deadlifts (all resetting)
135x5
135x8
225x5
work sets
275x3
315x3
365x3
365+chains x3
365+chains x3

Romanian Deadlifts
135x10
225x10
225x10

Hamstring Curl - 3x10.....120

The deadlifts felt good, the chains don't seem to add too much, but do make a different.

Upper Body

HS Bench Press

90x12

110x12

110x12

Neutral Pullups - 3x13

Machine Fly - 3x12....210

Band Pull Apart - 3x12

Alternate Sets

Machine Pushdown - 3x12....150

Machine Incline Curl - 3x12...50

Upper Body

Was running a little shorter on time so had to cut out the ab exercise.

Wide Pulldown
32x8
36x8
40x8

Bench Press
warmup
135x8
135x5
work sets
185x5
205x3
225x3
225x3
225x3
225x3

Dual Pulley Cable Row
70x8
80x8
80x8

Shoulder Press
115x8
135x7
135x5

Good workout, had Ryan spot for bench presses, 4 sets of 3 reps with 225 I am very pleased with, got difficult though.

Conditioning

Felt like a nice sweaty workout.

10 Minutes on stairs, about 40 floors, decent pacing.

3 Rounds
run 0.15 miles on Ecomill
15 Burpees

3 Rounds
10 Box Jumps - 37 inches
20 KB Swings - 50 lbs

Good sweaty workout.  Neither of the couplets were timed, but for the burpee running one I went as fast as possible, I didn't really break between exercises but each turned into slow motion.

Legs

Heavy squat day.

LB Back Squats
warmup
135x5
135x5
185x5
185x5
work sets
225x5
225x5
275x5
295x5
315x5 (pr)

Single Leg Squats
small platform x10
small platform plus plate x10
small platform plus 2 plates x10

100 Squats

I am very pleased with that pr, 315 for 5 reps was a goal of mine for a while, it was flipping heavy though.  The single squats are an exercise that are surprisingly hard, felt good though.  100 squats burned, legs were hurting pretty good after this.

Missed updates

I forgot to update my blog, but I haven't missed a beat.  I don't remember them all, but I worked out Friday, Saturday, Sunday, Tuesday, Wednesday and today.  I can remember some highlights, they include a 235 pause bench press, a 4 round prowler circuit in 12 minutes with 270 pounds (I almost died here), and a 205 power clean for sets of 4, resetting each time.  I shall remember from now on.

Legs

LB Back Squats
warmup
95x5
135x5
135x5
185x5
185x5
work sets
225x5
275x3
295x3
315x2
335x2

Step Ups
135x6
155x6
155x6

Leg Extension - 150x75 reps

The squats felt heavy, but still glad to match my pr with 335, no spotters in site either.  The stepups went well, and the leg extensions burned like crazy.

Upper Body

Incline DB Bench Press
55sx12
65sx12
70sx12

Pulldown - 3x12.....140

Machine Chest Fly
300x10
240x12
240x8

Reverse Cable Fly - 3x12.....6

Alternate Sets
Pushdown - 62.5x12,65x12, 12
Cable Curl - 3x12.....10

On the machine chest flies, Steve put the weight stack to the top to see if I could do it, I only got 10, and barely.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
225x4

Wide Pulldown
32x8
36x8
38x8

Incline Machine Bench Press
150x8
165x8
180x8

HS Row (high to low)
180x8
230x8
250x8

Leg Elevated Crunch - 3x10

Conditioning

Decided to mostly mimic my conditioning workout from last week, but shortened the rests a bit.

5 minutes running on ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 metres on Marpo - level 5

3 Rounds
10 Burpees
20 KB Swings - 50
20 Double Unders

1.5 miles on bike in roughy 5 minutes

Good workout, rope slams are freaking hard.  I only tripped up once on the double unders so I guess they didn't leave my skill set too much.

Posterior Chain

At the start of this workout I intended on doing conventional deadlifts, but after warming up with 135 I decided to switch to my stronger one, and glad I did.

Sumo deadlifts (all resetting)
warmup
135x8
135x5
225x5
225x5
work sets
275x3
275x3
315x3
365x3
385x3
405x3

Deficit Deadlifts - 3x5.....315

Swiss Hamstring Curl - 3x15

That went awesome, however, I should add that for only the set at 405 I used straps.  I noticed myself losing my grip on the set at 385, but had more in me.  It's always debatable whether or not to use straps, but I wanted to see if I could get 405 for 3 reps, which would be a lifetime pr with that weight.  I did, and it was heavy, but felt awesome, I won't get in the habit of using straps (unless I am doing romanians), but won't neglect them if my back and legs have more in them.  The deficit deadlifts were killer, they always are, they destroy my legs, even felt them in my quads.  It's amazing how hard swiss curls were after all that other work.

Upper Body

Weighted Ring Dips (not sure what vest weighed, but in total I became 232 pounds)
BWx15
with vest x12
with vest x7

Dual Pulldown
60x12
70x12
70x12

Lateral Raise - 3x12.....25s

Face Pull
42.2x12
57.5x12
65x12

Alternate Sets
Overhead Rope Extension forget weights, 3x12
Cable Bicep Curl, forget weights, 3x12

Wow, the new vest was freaking heavy.  It making me 232 pounds probably had the vest weighing 40 pounds or so, being it was an early morning workout as I am usually closer to 200 pounds now, my arms died out on that last set.

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
215x3
225x3

Weighted Chinups
50x5
65x5
75x5

Incline DB Bench Press - 3x8......80s

Wide Neutral Cable Row
140x8
160x8
160x8

Pallof Press - 3x8.....27.5

Felt very strong on this workout, most pause reps with 225 so far!

Legs

Front Squats
warmup
95x5
95x5
135x5
135x5
work sets
185x5
205x5
225x5
245x3

Pause Back Squats - 3x5.....225

TRX Pistol Squats - 3x6

I haven't done front squats in a while, they felt good.  245 for a triple may or may not be a pr, but I maybe could have gotten another but didn't want to risk my elbows dropping.  The rest went well, good workout!

Upper Body

Wide Bench Press
135x15
155x13
155x12

Dual Pulldown
60x12
70x12
70x12

Cable Fly - 3x12.....20

Band Pull Apart - 3x12

Machine Pushdown - 3x12....145
Preacher Curl - 3x12.....90

Conditioning

5 Minute Run on Ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 Metres on Marpo - 4

3 Rounds
10 Burpees
20 KB Swings
10 High Stepups per leg

30 Floors on Stairmaster

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x5
205x3
225x2
245x1
225x3

Wide Pulldown
32x8
36x8
38x8

Handstand Pushups from deficit (45 lb plates) - 7, 6, 5

BO Row
135x8
155x8
185x6

Leg Elevated Crunch - 3x10

That was one hard set at 245, but at least I didn't fail this time like last time.  I maybe could have gotten 8 reps on the handstand pushups first set but the plate slipped.

Posterior Chain

Decided to give sumo deadlifts a break today and try the trap bar again.

Trap Bar Deadlifts (touch and go)
150x10
240x10
290x10
330x10

Romanian Deadlifts
135x10
225x8
275x6
295x6

Leg Curl - 100x12, 120x12, 130x12

The last time I did trap bar deadlifts for sets of 10 was a bit ago, but I could only ever get 8 reps with 330, and I had several attempts at that before.  It was my grip that was the limiting factor.  The romanians got heavy, but overall good workout.

Upper Body

Wide Bench Press - 3x15.....135

Neutral Pullups - 3x13

Cable Fly - 3x12....42.5

Single Arm Partner Rows - x8, 7, 6

I tried 135 on bench presses way back but could only get 10 on the last set, all sets were relatively moderate, none were hard.  The single arm partner rows were done with Dave again, they sucked and burn like crazy due to the constant tension

Upper Body

Pause Bench Press
Warmup
135x5
135x3
work sets
185x3
205x3
225x2
225x2
225x2

Wide Pulldown
30x8
34x8
36x8

Military Press
115x8
135x6
136x5

HS Row (high to low)
180x8
230x8
230x8

Leg Elevated Crunch - 3x10

Legs

A slightly rushed workout, but went well none the less.

LB Back Squats
warm up
135x5
135x5
185x5
185x5
work sets
225x5
275x5
275x5
315x4

Step ups
95x6
135x6
155x6

Leg Extension - 3x20.....150

On the back squats, while I did have a spotter, he didn't touch me on any rep, something that has happened both times I've done 315 for 4, awesome!  The step ups felt great, I may try and do those more often.

Conditioning

Time for some conditioning

4 Rounds for time
Prowler Push one length - 400 pounds
Farmers Walk 2 lengths - 65s
10 Burpees
Time: 15:43

Ecomill Running - 3 sets of 90 second jogs

That was a tough circuit, the prowler at 400 pounds was really heavy, only the first set was unbroken.  The farmers walks were a big lung and forearm killer, I really liked them, none of the sets were broken but close.  The burpees were mostly slow motion, but good circuit.  For the running this time I walked between the sets instead of getting off the treadmill.

Upper Body

Weighted Ring Dips (7 lb vest) - 3x15

Chinups - 3x12

Cable Fly - 3x12...20

Face Pull with Pause at peak contraction - 3x12....42.5

Alternate Sets
Overhead Rope Extension - 47.5x12, 52.5x12, 57.5x12
Rotating DB Curls - 25sx12, 30sx12, 12

The vest was the heaviest one we had, so not really heavy, but happy I got 3 sets of 15 still.