Conditioning

Today I worked out with Ryan and Geoff, man it was a grueling one, they do conditioning every Sunday so I decided to join.

4 Rounds
10 Box Jumps - 37 inches (first set only at slightly lower box)
15 Sumo Deadlifts - 135
10 Kipping Chinups

3 Rounds
Hang Power Cleans - 135x8, 7, 6
15 Rope Slams
15 KB Swings - 50

Travelling Lunges - 3x10.....115

Ab Rollout - 3x10

That was one sweaty workout, the first two triplets were untimed, we all started at different stations but seemed to finish around the same time so we moved onto the next one right away.  The hardest ones were the rope slams, box jumps at the higher height, and the cleans were tough.  The lunges and rollouts were done at the end as finishers, tough but fun workout.

Upper Body

Superset
Cable Bench Press - 20x10, 22x10, 24x10
Incline DB Bench Press - 3x10.....50s

Straight Arm Pulldown - 3x10....55
Wide Pulldown - 3x10.....26

Cable Lateral Raise - 3x12.....6

Cable Row - 3x12......30

Alternate Sets
Skullcrushers - 3x12.....25s
Cable Curl - 3x12.....45

Good burner workout!!

Upper Body

Rack Bench Press
warmup
135x5
135x3
185x5
work sets
225x5
245x3
275x3
245x5

Weighted Wide Neutral Pullups - 3x6.....45

Incline Bench Press - 3x8....135

Fat Wide Pullups - 10, 8, 8

Incline Hip Raise - 12, 10, 10

Legs

This became a mental grinding kind of workout.

Box Squats
warm up
135x8
135x8
work sets
185x8
225x8
265x8

Sumo Deadlist (resetting)
135x8
225x8
275x8
325x8

Reverse Lunge
135x6
155x6
155x6

Wow, those last two sets on the squats and deadlifts were grueling.  It's a pr on both, I don't even think I have done touch and go with that much weight, resetting made it painful as hell.  My old 8 rep max with box squats was 255, so I am happy.  Tough workout!!

Upper Body

Cable Bench Press
20x12
24x12
26x12

Wide Pulldown - 3x12.....30

Overhead Work
Push Press - 95x12 reps
Military Press- 95x12 reps
Push Press - 115x10 reps

Tall Hang Power Cleans
115x10
125x8
125x8

Overhead Rope Extension - 47.5x12, 52.5x12, 12
Cable Curl - 47.5x12, 12, 12

I kept switching the overhead stuff because I was jumping in on sets of Brett`s power cleans and just decided to do his weights.  Tall hang power cleans, if anyone doesn`t know what they are, are cleans from the hang with almost no bend forwards, it`s very tough and all hip drive.

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x5
205x5
225x4

Wide Neutral Pullups
30x8
40x8
40x8

HS Wide Bench Press
230x8
270x8
270x8

Cable Row
30x8
34x8
36x8

Alternate Sets
Overhead DB Extensions - 60x8, 70x8, 80x8
DB Curls - 30sx8, 35sx8, 8

Finally, and I mean FINALLY, I got a pr on my bench press at 225, I was stuck at 2 or 3 reps for what seems like forever, goes to before my surgery and after.  The 3 reps felt great so I went for a 4th, I failed last time (on video) but this time it was slow but went up smoothly, finally!!

Prowler and abs

I wanted to use the prowler today and when I came in 4 others were about to use it, Ryan, who is a fellow trainer and one of the strongest trainers.....and Geoff, who weighs 260 and can squat 500 pounds.  Plus two girls, I decided to join in.  They were doing sprints one trip across, I don't often do sprints but they are insanely hard and kill the lungs and quads.

Prowler Half Sprints
180x1
180x1
270x1
135+Ryan =345(I think) x1
135xGeoff =395 x1 (sprinted half, walked other half.....then fell over)

Ab Rollout - 3x10

Those final two sets were killer, the one with Geoff on it was agony, my legs were simply done afterwards, sprints are brutal.  I want to try some light ab moves again, I was iffy because of my surgery, but if it can handle a 335 back squat and deadlifting over 400 pounds, I should be good.  The 3x10 of the ab wheel wasn't horrible but I wanted to start light.

Upper Body

It doesn't look too bad, but I don't bruise easily, so it is quite sore.  My erector felt much better so I wasn't worried about that.

Military Press
95x6
115x5
135x5
135x5

C2B Wide Pullups - 10, 8, 8

Superset
Cable Fly - 18x10, 20x10, 10
Cable Bench - 18x10, 20x10, 6

Cable Row - 3x12......30

I had to stop there as I was on a time constraint, good workout!

Legs

This didn't really fitt with my program, but Brett and Josh were doing some cleans so I decided to join.

Squat Cleans (all resetting)
95x3
135x3
155x3
185x2
switched to power cleans
205x2
225x0 (spectacular fail)
195x1
205x1
225x1

Front Squats
115x5
165x3
185x3
205x3
225x3

A couple things, I switched to power cleans because my back felt weird, not like it was hurt, but my one erector simply felt uncomfortable, the cleans that followed and squats were all fine, so clearly nothing injured.  The fail however, could have been bad.  My gym has a stupid policy that the weights cannot be dropped, but I should have bailed as I have plenty of exposure of how to bail safely.  Because I partially tried to save it, but 225 was too heavy for that, I dropped the weight onto my one quad and am now sporting a massive bruise, ah well it could have been worse.  I am happy however to have gotten it afterwards, and it actually felt pretty easy but I didn't want to risk it.  I was still recovering from my leg workout Wednesday, but this was still fun.

Upper Body

Still on a high from my pr yesterday, I went into this upper body session with extra jump.

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Neutral Pulldown
160x8
180x8
200x8

Cable Flies
42.5x8
47.5x8
50x8

Cable Row
140x8
160x8
180x8

Alternate Sets
Weighted Dips - 45x8, 55x8, 65x8
EZ Curls - 3x8.....80

Good workout!!

Legs

Despite only getting maybe 3 hours of sleep plus a short nap, I was heading into the gym knowing I was starting with low bar back squats.  I don't agree with going into a workout expecting a pr, you have to see how you feel.  So I started the back squats and just decided to feel them out.

LB Back Squats
warmup
135x5
135x5
185x5
185x5
work sets
225x5
275x3
315x3
335x1 (pr!!!)

Pause Front Squats
135x5
185x5
205x3
225x3

Romanian Deadlift
135x10
225x10
225x10

I am stoked about that pr, that is a lifetime pr on one of the most bang for your buck exercises on the planet.  I had Ryan spot me for the 315 for a triple, it was very tough but ties the most I have gotten with that weight, so I decided to go for an all time pr.  Brett happened to walk over right before the attempt so I had two cheering me on.  The pause front squats felt awesome too, the 225 for a triple on pause was very tough.  The romanian deadlifts almost always make my hamstrings very sore, probably will again.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Dual Pulley Pulldown - 3x12.....60

Cable Fly
35x12
40x12
40x12

Band Pull Aparts - 3x12 with black

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

Posterior Chain

This became a two a day, I was asked to workout again and didn't feel like saying no, so back I came for some deadlifts.

Band Snatch Grip Deadlifts (all resetting)
135x3
135x3
185x3
235x3
285x3
315x3

Sumo Deadlifts
275x3
365x1
415x1

Double KB Swings
35sx12
45sx12
50sx12

That was tough but felt good, on my youtube is my final set on the snatch grip deads, it was slow but felt decent, it's harder to tell but I ripped open scabs on my bother shins on that set.  The sumo deads were for fun, I removed the bands and wanted to see how heavy I could go.  I tapped out at 415, 30 pounds off my pr but I was not fresh, that 315x3 was not easy.  My old pr with snatch grip deads is 315 without bands, so this was a nice pr even if that old one was many years back.  I loved the double kettlebell swing, you keep them on the outside of the legs this time.  I did this because a 50 is the heaviest my gym has, and I maxed out again, but I can always up the reps, I really felt that one!

Upper Body

Wide Pullups
BWx8
25x8
35x8
35x8

Bench Press
warmup
135x6
work sets
185x5
205x5
205x5

Cable Row
30x8
34x8
36x8

Cable Fly
20x8
24x8
24x6

Alternate Sets
Cable Curl - 3x8....62.5
TRX Tricep Extension - 3x8

I was a little sore from all the snatches yesterday in my shoulders, but I am happy with how today went and felt.

Snatches and squats

Today I worked out with Brett, one of my favourite workout partners, he can't quite lift the same weights as me, but he keeps it interesting that I am focussed and always have a good workout.  He is working on his snatches and was desperate to get a pr, which for him would be 140, so I stayed with his weights and did mostly doubles.

Power Snatches (always resetting)
95x3
115x2
140x2
125x2
125x2
140x2
140x2
135x2
Then several more sets of 2 at 140, I lost count of how many total sets we did.

Front Squats
135x5
135x5
185x3 (pause reps)
205x3 (pause reps)

It was so many sets of snatches I lost count, Brett was determined to get that 140, sadly he did not but I know he will soon.  The front squats felt good, but with so many pulls from the ground I was stiff.

Upper Body

DB Bench Press
60sx8
75sx8
85sx5
95sx5

Neutral Pulldown
160x8
180x8
200x8

Cable Fly
32.5x8
42.5x8
45x8

Cable Row
140x8
160x8
160x8

Overhead Rope Extension - forget weights
DB Rotating Curl - 35sx8, 40sx8, 45sx8

I wasn't expecting much because the day prior I spent 2 hours after my workout helping my brother use a post hole digger, if anyone has any experience with these.....they suck, that is all I will say.  The bench press felt really good actually.

Upper Body

Superset
Incline Fly - 45sx10, 50sx8, 8
Incline DB Bench Press - 45sx10, 50sx8, 6

Chinups- 13, 12, 10

Handstand Pushups (to think mat) - 12, 10, 8

TRX Row - 3x15

Machine Pushdown - 130x12, 145x12, 12
Preacher Curl - 3x12.....80

A good burn workout, I don't know if that is what I got on the chinups, but I remember thinking it was lower than what I'd normally get.  The handstand pushups were done to a higher mat, and still fairly hard as the sets went on.

Legs

A few of the trainers have been doing prowler pr's so I thought I would see how I fair, they were going halfway across the gym, so it was shorter than I normally go.

Prowler quarters
180x1 half set
270x1 half set
450x1
630x1
810x1
1005xfailure

Sumo Deadlifts (all resetting)
135x5
225x5
275x5
315x5
365x4

Because doing the prowler alone takes forever at that weight, this was all I had time for.  I am disappointed in the failure, it was against the grain and I ripped part of the sole off my shoe, but it was just flipping too heavy for me, the 810 felt pretty decent.  Maybe I could have gotten it if my shoes didn't slip, but even then I don't know.  I was a little annoyed but I made up for it on the deadlifts, 365 for 4 reps while resetting ties the most I have ever done.  Just before the last rep I had to reply to some members, which you'll see in the video when I post it, but it made me lose concentration a bit and I felt I lost back position, otherwise I maybe could have gotten 5 reps.

Upper Body

Cable Bench Press
20x12
24x12
24x14

Fat Neutral Pullups - 12, 10, 8

Chest Fly Machine - 3x12.....160

Cable Reverse Fly - 3x12.....10

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

Upper Body

Floor Press
warm up sets
135x10
work sets
185x6
205x6
225x5

Neutral Pulldown
160x8
180x8
200x6

DB Shoulder Press
50sx8
60sx8
60sx8

Single Cable Row
42.5x8
50x8
60x8

Alternate Sets
DB French Press - 60x8, 65x8, 70x8
Rotating DB Curls - 35sx8, 40sx8, 45sx7

Last time I did floor press I only got 5 reps at 215, so today was a pr and it was without a spotter, good workout!

Legs

LB Back Squats
warm up
95x6
135x5
135x5
work sets
185x5
225x5
265x5
295x3
315x2

Front Squats
135x6
185x6
205x6
225x5

Glute Ham Raises - 12, 12, 10

First time doing 3 plates a side on back squats since surgery, not my pr with that weight, but still hells yeah.  The front squats felt great, good heavy emphasis workout!

Upper Body

Cable Bench with bar
32.5x12
37.5x12
42.5x12

Neutral Grip Pullups - 13, 13, 13

DB Shoulder Press - 50sx12, 12, 10

Band Pull Aparts - 3x12

alternate sets
Rope Pushdown - forget weights, 3x12
Double Cable Curl - 22.5x8, 17.5x12, 12

Improved on the neutral pullups, good pump workout

Upper Body

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

Wide Pulldown
30x8
34x8
36x8

Cable Fly
20x8
22x8
24x8

Cable Row - 3x8....100

Alternate Sets
Eccentric of Skull crusher, concentric of neutral grip bench press - 35sx8, 40sx6, 45sx6
Rotating DB Curl - 35sx8, 40sx8, 45sx6

Great workout, finally was able to match my old pr on bench, a lift that felt like the slowest to return to normal.  The cable row was done of a different machine, the 100 pounds was it maxed out and it was too light, so I'll stick to the others.  The tricep move at the end really burned.

Legs

Decided to hit the prowler again, pr in mind,but doing drags this time.

Half Prowler Drags
180x1
360x1
450x1
585x1
720x1

LB Back Squats
warm up
135x6
135x6
work sets
185x6
235x6
275x6

Back Extensions - 3x20

Wow, that was one painful final set, even the set at 585 was brutal.  I could have made a smaller jump, but one of the other trainers did 700, so I wanted to beat him.  My quads were in taking all the load it seemed, so its a different yet similar feeling to the 600 prowler push, which, when compared, was probably harder.  I am very happy with the back squats.  275 for 6 matches my pr with that weight, and I started with it, I also made bigger jumps so that may have helped.  The back extensions burned a surprising amount.

Upper Body

Superset
Cable Fly - 3x10.....32.5
Cable Bench - 3x10....32.5

Wide Pulldown - 3x12......26

TRX Pushups - 15, 13, 13

Face Pull - 3x12......52.5

Alternate Sets
Machine Pushdown - 120x12, 135x12, 150x12
Preacher Curl - 70x12, 80x12, 12