Upper Body

My legs are the right kind of sore, my upper back however, from all the cleans, is killing me.....freaking cleans being so awesome.

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Weighted Wide Grip Pullups - 3x8.....30

Deficit Handstand Pushups - 7, 5, 5 (off steps, with two mats below)

Chest Supported Row
230x8
270x8
270x8

Alternate Sets
Pushdown - forget weights, but only one left to go before its the whole set, last set was 6 reps though.
EZ Bar Curls - 3x8.....80

My db bench is finally getting back to normal.

Legs

Started with squat cleans with Brett and Bryan, first time really since my surgery, and also hoping my back would hold up

Squat Cleans (all resetting)
95x5
95x5
135x3
135x3
165x3
185x2
205x2
185x5 (touch and go)

Back Squats (from 255 and on, it was all low bar)
155x5
205x5
255x5
275x5
275x3
275x3

Stepups with high knee
bwx8
25sx8
35sx8

Alternate sets
Kneeling Hamstring Curl - 2x10....25
Leg Extension with slow eccentric - 2x6.....150

Awesome workout, the squat cleans have felt better in the past, but considering this is the first time doing them since before my surgery, I am happy with getting to 205 for a double.  The last set at 185, where I did touch and go, was partially for a finisher, but also a 'fuck you' to my surgery and everything else, 185 for 5 reps would be hard at my prime, so take that!!!  The back squats with Bryan, as Brett had to leave went awesome, once I switched to low bar, with is my favourite variation, I felt great.  I did multiple deep sets at 275 and it felt good, the squat cleans drained some leg strength.  The rest was Bryan's programming, great workout.

Upper Body

I had some weird stomach pain going into this workout, almost as if I had dairy but I didn't, so I wasn't sure how it was going to go.

Cable Bench Press
22x12
24x12
26x12

Neutral Pullups - 13, 13, 10

Machine Fly - 3x12......150

TRX Row - 3x12

Alternate Sets
Skullcruschers - 70x12, 12, 10
DB Curls - 25sx12, 10, 10

Felt pretty good actually, the workout seemed to make me feel better, oddly.  I died out on the last set of neutral pullups, but that does equal my total from last time.

Upper Body

I had kind of an active rest this weekend.  Friday I was helping a friend move, and yesterday I helped my brother dig a trench.  Because that, my back is a little sore, but it won't affect todays workout.

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
205x5

Cable Row
28x8
32x8
34x8

Incline DB Flies
50sx8
55sx8
60sx6

Neutral Pulldown
140x8
160x8
180x8

Alternate Sets
Overhead Rope Extension - 52.5x8, 57.5x8, 62.5x8
Double Bi Curl - 3x8.....27.5

Last time I did bench press with 205 I got 4 reps on the last set and wrote that it was the best my bench has felt in a while, the third set today actually felt better than the second, so I'm happy with that.

Legs

Bulgarian Split Squats
95x5
115x5
135x5
155x5

Pause Back Squats
135x6
185x6
205x6
225x6

Glute Ham Raise - 10x8(4), 7(4), 6(4)

Cable Pull through
32.5x8
47.5x8
57.5x8
67.5x8

Good workout, bulgarians I haven't done in a while but man do they hurt, especially my ass.  That's a pr on pause squats, it was heavy but felt great.  The glute ham raises were drop sets, the first number with the 10lbs, second just bodyweight.  First time trying cable pull throughs, as I try to find a hard replacement for hip thrusts, they hurt.

Upper Body

Cable Bench
20x12
24x12
26x12

Neutral Pullups - 3x12

TRX Pushups - 3x12

Face Pull
52.5x12
57.5x12
57.5x12

Alternate Sets
Reverse Pushdown - 42.5x12, 47.5x12, 52.5x10
Cable Curls - 3x12.....10

Good workout!

Upper Body

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
205x4

C2B Wude Pullups - 3x8

Cable Flies
18x8
20x8
22x8

Cable Row
28x8
32x8
32x8

Alternate Sets
Pushdown - 62.5x8, 72.5x8, 77.5x8
Incline Curls - 25sx8, 30sx8, 35sx6

Bench Press felt better today than it has since I've been back!

Legs

Squat Machine
90x8
180x8
270x8
360x8
450x6

Back Squats
135x10
185x10
205x10
225x10

Superset
Single Leg Hip Thrusts (off floor) - 3x8 (alternating)
Back Extensions - 3x15

Leg Extension - 170x12, 190x12, 210x12

I wanted to try some squats again, my back feels better so why not, the squat machine felt great, 450 for 6 is the best I've ever gotten.  The back squats, working up to a heavy set of 10, was pretty painful, but my back felt nothing.  I realized today I can't do hip thrusts how I normally would, with the bar resting on my hips, my incision does not allow it for now, so I have to come up with other variations, that superset did burn.  Good workout!

Upper Body

Worked out with fellow trainer Dave today, he was doing a high rep, triple set all for the same muscle group, day.  Some different stuff, but one of my weaknesses for sure.

Triple Set
Rotating Bench Press - 3x8...50s
Incline Flies - 45sx8, 50sx8, 6
Plate Squeeze - 10sx8, 8, 6

T-Bar Row - 115x10, 120x10, 8
Partner Assisted Row - 3x6
TRX Row  - 12, 10, 10

Incline Bench Press
R-Band Plate Pushups - 25x8(2), 6(2), 4(1)
Cable Flies - 12x8, 8, 5

Wide Pullups - 10, 7, 7
Lying Reverse Fly - 20sx8, 8, 8
Face Pull - forget weights, 3x8

Oh man, one of the more intense burns I have gotten.  Rotating was interesting, yeah kind of twist on the way down until your palms face upwards, bringing the dumbbells close to your hips, made the 50s feel heavy.  The plate squeeze, only with 10s, but burned a surprised amount.  The partner assisted row looked like a tug of war, one would pull, the other resisted, then reverse, it was a constant tension row and had such an intense burned I could hardly move my arms for the trx row.  The number in the brackets for the plate pushups was how many I got after Dave took the 25 lb plate off, not many, I was pretty done at this point.  Huge burn, but fun!

Upper Body

Decline Bench Press
warmup sets
135x5
135x5
work sets
185x6
205x6
225x5
225x4

Weighted Chinups - 45x8, 6, 6

DB Shoulder Press
50sx8
60sx8
60sx7

Cable Row
140x8
160x8
180x8

Alternate Sets
Pushdown - forget weights
Double Bi Cable Curl - 3x8.....27.5

Legs

My back is feeling better so, still without squats, I wanted to try something more.

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

Travelling Lunge - 3x10.....115

Alternate Sets
Goblet Squats - 75x10, 85x10, 95x10
Glute Ham Raises - 3x10

Single Leg Glute Bridge - 3x5

I did feel my back a tad, but barely and certainly not enough to stop, typing this now I actually feel better.  The pairing was good, I don't often do goblets at heavier weights but felt like it, it's more about stabilizing the weight with this one, the glute ham raises actually felt easier than usual.  The bridges was light, off the floor, and simple, but I think this exercise can help my back as I am fairly quad dominant when I squat, even the no added weight burned but I think that was more because of the GHR.

Upper Body

I'm liking this program I am on so far.

Cable Bench Press
37.5x12
42.5x12
47.5x12

Kipping Pullups - 3x12

True Pushups - 3x12

Band Pull Apart - 3x12 with black

10-8-6-4-2 reps of
TRX Tri Extension
TRX Bicep Curl

Good workout!

Upper Body

Floor Press
warmup
135x6
155x6
work sets
175x6
195x6
215x5

Weighted Chinups - 45x8, 7, 7

Deficit Handstand Pushups (first set off steps, next two off bumper plates
3, 6, 6

Cable Row
28x8
32x8
34x8

Alternate Sets
Pushdowns - 67.5x8, 77.5x8, 8
DB Curls- 30sx8, 35sx8, 40sx8

I haven't done floor presses in, well I'm not even sure how long, but they were cool, I got 6 on the last set but it was assisted so I didn't count it.  The first set of the handstand pushups was too much of a deficit, I barely got 3, going off the bumper plates was a more appropriate challenge.  Good workout!!

Legs

As wait for my back to feel better, I felt determined to attack the prowler again.

Prowler Halfs
180x1 set
270x1 set
360x1 set
450x1 set
540x1 set
600x1 set (pr!!!!)

Back Extensions - 3x15 with bw

Holy level of pain in my legs I didn't know existed.  I am stoked about pushing 600 pounds on the prowler, but my legs hurt so bad afterwards I had to wait 5 minutes to unload the damn thing, which then took probably another 5 minutes.  They were trashed, the most pain I have felt in my quads that I can remember, it was a slow set but completed, but barely.  I could never do back extensions before because of my hernia, maybe time to throw them in, felt good on my back actually!

Upper Body

Superset
Cable Fly - 3x10.....16
Cable Bench - 3x10.....16

Reverse Fly - 3x10.....6
Cable Row - 20x10, 22x10, 24x10

Lat Raise - 3x12.....22.5s

Neutral Pulldown
100x12
110x12
110x12

Upper Body

Back still sore, but I can still workout.

Rack Bench Press
135x8
185x8
225x8
225x7
225x6

Weighted Chinups - 3x8.....35

Cable Fly
42.5x8
47.5x8
47.5x8

Chest Supported Row (higher grip)
180x8
230x8
230x8

Alternate sets
Overhead Tri Extension
Cable Curl - forget weights for both

Good workout!

Legs

This workout was shorter, but my back was very sore.  Sometimes when I go overhead for heavier weights or higher reps my erectors get very sore, nothing too bad but sore enough that doing any kind of squat or deadlift would be a bad idea.  This time it was quite uncomfortable to went with prowler halfs, meaning one set is across the gym, not there and back.

Prowler halfs
180x1
270x1
360x1
450x1
520x1 (pr)
545x1 (pr!!)

Bulgarian Split Squats - 5x10 per leg for time
3:51

I am very happy.  Last time I tried prower pushes at 540 it was too heavy and I only made it half way across the gym and everything gave out, 500 was my personal record.  Today when I got 520 I was happy, it moved swiftly but very painful by the end.  The last set I added just 25 more pounds, plus the 360 on it, plus the 160 pound friend I had sitting on it (takes less time gathering the weights that way).  This set was incredibly painful but being how I failed last time to barely move and got it this time made me happy.  My legs were done though, had nothing left, the 50 bulgarians was for a burn out and I finished quicker than I started but it burned a lot still.  My legs have been cramping on and off since.  Fun workout, hope my back feels okay tomorrow!

Upper conditioning

Yup!

This workout was random but I wanted to have a little fun, so I start with a quick conditioning for the upper body.

3 Rounds for time
10 Push Jerks - 135
15 Kipping Chinups
Time: 7:10

Seated Rope Pull - 2 sets at 90, 2 sets at 45
Push Prowler Back
25 Pushups

The first thing was fun, I don't do kipping chinups anymore, but I thought why not, it hurt but felt good.  The last thing was random, I got the idea from watching a strongman show.  You stretch the rope out and pull the prowler to you, my feet were against something so I didn't slide towards it.  The push back was just to stretch the rope back out.  It was tough, it killed my forearms and biceps, similar effect to the marpo.  The pushups were all broken, but 100 total isn't bad.  Fun workout.

Upper Body

DB Bench Press
60sx8
75sx8
85sx8
90sx5

Wide Pullups - 3x8.....25

Shoulder Press Lockout
135x8
165x7
165x7

Cable Row
28x8
32x8
32x8

Alternate Sets
Pushdown - 72.5x8, 80x8, 87.5x8
Neutral Cable Curl - 50x8, 57.5x8, 65x8

Bench Press is still slow moving, it'll come back eventually!

Legs

Sumo Deadlifts (reset each time
warmup
135x6
185x6
work sets
225x6
275x6
315x6
315x6

Hack Squats
180x10
230x10
230x10

Front Squats
135x6
155x6
185x6
205x6

Good, heavier emphasis workout.  The deadlifts felt good, did them completely raw this time, the last set at 315 was pretty tough.  The front squats were hard, they always are after any kind of deadlift, my back muscles, which I need to stabilize the weight, wanted to round and I had to really fight to keep that from happening.

Upper Body

Did a similar routine as yesterday but went in a much higher rep range.

Bench Press - 135x15, 15, 10

Wide Pulldown - 3x15....22

Cable Fly - 3x15.....16

Band Pull Apart - 3x15 with black

I died out on that last set of bench presses, high reps like this is a weakness, but it felt good!

Upper Body

Going to try something simple, and in the past effective.

Bench Press
warm up
135x5
135x5
work sets
185x7, 7, 6

Weighted Wide Pullups - 15x8, 8, 8

DB Incline Bench Press - 3x8....70s

Cable Row
26x8
30x8
30x8

Very simple but effective workout.  Tomorrow I'm going to do a similar workout but drastically increase the reps.  The bench press went better, last time at 185 my reps totalled 18, today 20, so it's getting there.  I have done 24 reps with 185 at my strongest, so once I hit that my bench press will finally feel back to normal.