Upper Body

I felt like shit today, it was an insanely long work day, plus I just didn't feel right, like me head was in a fog, buuut I still have to see what I got.

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x4
205x4
205x4

Pulldown
145x8
165x8
185x8

DB Shoulder Press - 3x8.....60s

Cable Row
30x8
32x8
34x8

Plank to Pushup - 3x10

Wow, even with feeling like crap I was still able to do 3 sets of 4 reps at 205 on pause bench, doing sets of 3 last time, I actually felt better when I was done this.  I dislike any kind of plank movement, but they are affective.

Conditioning

I was very congested this morning but wanted to try some conditioning, I used the Ecomill treadmill for sprints but used a different one, this one doesn't have a max speed setting, so you can just give it all you got.

Ecomill sprints - 5 fast sets

3 Rounds (untimed)
15 Burpees
20 KB Swings - 50

For the sprints, I went as fast as I felt comfortable with, I recall seeing 14, show up on the speed thing, not sure whether it's kilometres or miles but it felt fast, I only went as long as I could maintain that speed.  My quads seized up on the first round of the couplet but was able to finish it and then stretch them out.  A moderate length workout but intense.

Legs

My one glute has felt weird since two leg workouts ago, not pulled, just not right.  It didn't get in the way of my deadlift workout, so hopefully not this one either.

LB Back Squats
warmup
95x6
135x5
135x5
185x5
185x5
225x5
225x5
work sets - 3x5.....275

Prowler (push there, drag back)
270x1
360x1
450x1

Leg Extension - 210x12, 230x12, 230x12

I'm not even sure if it got in the way or not, I wanted to go for 3x5 at hopefully 275 either way, and while I felt it on each rep, it didn't seem to get in the way too much, as you can tell I did warm up a little extra though.  It was heavy but felt good.  The prowler was tough on that last set especially, good leg workout!

Upper Body

HS Wide Bench Press
180x12
230x12
250x12

Neutral Pullup - 3x13

Cable Fly
35x12
40x12
42.5x12

Reverse Fly - 3x12....135

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

Upper Body

I have been hit with a cold, but wanted to still try something, knowing my strength may not fully be there.

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

Pulldown
140x8
160x8
180x8

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

Cable Row
32x8
34x8
36x8

Incline Hip Raise - 3x10  (strict form)

My strength was indeed down, those bench presses felt heavy, but glad I got something in.

Posterior Chain

I figured I need to keep working on my deadlift, I was so happy with how my back squat has been improving I kept doing it, but time for some deadlifts today.

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

Deficit deadleft (resetting) - 3x6.....225

Double KB Swing - 3x12.....50s

That is the easiest 365 has ever felt, maybe my increase in squat has transferred over nicely, 365 for 5 is a pr.  Rest of the workout went well.

Upper Body

Cable Bench Press
22x12
26x12
28x12

Neutral Pullups - 3x12

DB Shoulder Press - 3x12....50s

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

Alternate Sets
Overhead Tricep Extension - 35x12, 40x12, 45x12
Incline Curls - 3x12....20s

Upper Body

Some heavy upper body stuff today.

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

Wide Pulldown
30x8
34x8
36x8

Incline Bench Press
95 plus 46 lbs of chains x8
115 plus 46 lbs of chains x8
115 plus 46 lbs of chains x8

One Arm Row
80x8
85x8
85x8

Hip Raise - x15, 5 dragon flies then 7 hip raises, 4 dragon flies then 8 hip raises

I am happy with how my bench press has been going, last time I did pause bench press I did 205 for 3 hard sets of 2, today I did 205 for 3 medium sets of 3, so more reps and it felt a bit easier.  The chains on the incline bench presses were interesting, each weighs 23 pounds, they are a cool device but will work best on deadlifts.

Legs

Legs with Ryan and Geoff.

LB Back Squats
warmup
135x8
135x5
work sets
225x5
225x5
275x3
315x3
335x2
315x4

Travelling Lunges - 3x12.....115

Glute Ham Raises - 3x12

I am happy with that workout, 315 for a triple felt great, the 335 for a double like last time, then one more set at 315 for 4 reps this time.  The lunges were agony, I normally do sets of 10 there, but 12, or 24 steps, was just torture.  The glute ham raises really burned by the end as well.  Ryan was doing sets of 9 with 355, and Geoff did got up to 500 pounds for 2 sets of 2, holy shit!!!

Upper Body

Cable Bench Press
20x12
24x12
26x12

Chinups - 12, 12, 11

Cable Fly - 3x12.....37.5

Band Pull Apart - 3x12....black

Alternate Sets
Pushdown - 3x12....67.5
Cable Curl - 3x12.....10

Upper Body

I realized I never went past 225 on bench press, so I decided to see what I could put up.

Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x1
245x1 (pr!!)

Wide Pulldown
30x8
34x8
36x8

Incline Bench Press - 3x8.....155

Cable Row
140x8
160x8
180x8

Cable Punch - 3x10....35

I am happy with that lift, 245 was pretty heavy, however, I didn't really even amp up for it.  I wouldn't be surprised if my max is closer to 255, maybe, for now I'll happily take a 245 bench press.  It has come so far for a lift that what seemed like forever was a big weakness of mine, and I think it still kind of is.  Good workout!!

Conditioning

Conditioning with Ryan again.

3 Rounds
15 Deadlifts - 135
10 Box Jumps - 37 inches
15 KB Swings

3 Rounds
8 Double KB Power Cleans - 50s
15 Rope Slams
10 Kipping Chinups

Pallof Press
22.5x6
27.5x6
27.5x6

Prowler Half Sprints
180x1
180x1
Then 4 sets with 135+Ryan (215) = 350

That was quite the workout, the pallof press was mostly to lower the heart rate a bit before it went right back up.  Rope slams are a killer of a movement.

Legs

Worked out with Ryan today, a personal trainer who can out lift me by a good portion, I knew it'd be a good one!

LB Back Squats
warmup sets
95x6
95x6
135x5
135x5
work sets
225x5
225x5
275x5
315x3
335x2

High Leg Press
180x10
450x8
540x8
540x8

Hamstring Curl - 120x12, 140x12, 12

Leg Extension- 190x12, 210x12, 230x12

That was an awesome leg workout.  The back squats went great, 335 I have done for a single, never for a double.  Ryan was doing the same weight for painful sets of 12, damn!

Upper Body

I only did upper again today because I am doing legs with one of the trainers tomorrow.

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

Wide Pulldown - 3x8....34

Incline Bench Press - 3x8.....155

Cable Row - 3x8....34

Plank Pulldown
25x10
30x10
30x10

Good workout, felt strong on the bench press.  The plank pulldown is a killer ab move.

Upper Body

A crushed finger under a 45 pound plate did not feel good, ah well, I don't think I'll lose the nail.

HS Wide Bench Press
180x12
230x12
230x12

Chinups - 12, 12, 10

Cable Fly
18x12
20x12
20x12

Machine Reverse Fly - 3x12.....120

Pushdown - 3x12....60
Double Bi Curl - 17.5x12, 22.5x12, 12

I only felt my finger on my the chinups, but good workout!

Upper Body

Enjoying my new strength gains, as this is the strongest I have been in my entire life, I continued on with some new confidence, and wanted to try pause bench presses again.

Pause Bench Press
warmup
135x5
work sets
185x3
205x2
205x2
205x2

Neutral Pulldown
160x8
180x8
200x8

DB Military Press
45sx8
50sx8
50sx8

Cable Row (other)
30x8
32x8
32x8

Hip Raises - 3x12

Good workout, the pause bench presses at 205 felt good, slow on the last set but strong.  I don't often do db military presses but for a change I thought why not.

Legs

LB Back Squats
warmup sets
95x6
95x6
135x5
135x5
185x5
185x5
work sets
225x5
275x3
315x1
335x1
350x1 (pr!!!)

High Leg Press
180x8
360x8
450x8
530x8

Double Kettlebell Swing
45x15
50x15
50x15

Holy shit what a workout.  I was going to fell the squats out and see is a pr was in the works.  I was worried going from 335 to 350 was too big of a jump, but I sometimes believe that you should try to do something you aren't sure you are even capable of.  It was slow, fucking heavy and felt amazing.  I took a video of all the work sets with some words of how good it felt.  Video can be seen below.  The leg presses and kettlebell swings felt awesome as well, great workout!!

https://www.youtube.com/watch?v=HA6IXF8jbJM&list=UUY76daDPRwJx9guouwnll4A

Upper Body

This was a quick workout with Brett, another heavy emphasis push day.  I was a little under the weather, and he was sore from head to toe, so we made it a brief one.

Military Press
95x6
115x6
135x6
135x6

Bench Press
135x6
185x6
205x5
205x4

Push Press
145x5
165x5
185x3

I am pretty pleased with how the military presses went, getting 2 sets of 6 at 135 felt good, the push presses went surprisingly well as well.

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
215x1
225x1

Wide Neutral Pullups - 3x6.....50

Incline Bench Press - 3x8....145

Cable Row
32x8
34x8
36x8

Swiss Rollout - 3x12

This was my first time doing pause bench press, could also be named powerlifting bench press as they require a pause at the bottom of each rep.  It makes the move a hell of a lot harder, as I have gotten 4 reps with 225 before, I am still surprised I was able to go that heavy though, I liked that movement.  The swiss rollouts were tough, I am still slowly going to incorporate core work.

Legs

Prowler Halfs
180x1
180x1
360x1
450x1
520x1
270x1 (sprint)

Double KB Swing
45sx12
50sx12
50sx12

It was a short one today but I was running out of steam, working out everyday since Thursday with some really tough ones, yesterday being conditioning, my legs were gassed.  It was fun though to use the prowler, the set at 520 was flipping heavy, not near my max but really tough, having a smoking hot girl sitting on it helped.