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.

Upper Body

A horrible sleep didn't make me feel too optimistic about this one, but it went better than planned.

Bench Press
warm up
135x5
135x3
work sets
185x5
205x5
225x3
235x2

Pulldown
160x8
180x8
200x6

Incline Machine Bench Press
135x8
165x8
180x8

Cable Row
32x8
36x8
36x8

Cable Punch - 3x10.....42.5

I am surprised with how the bench presses went, 225 for 3 was all I was getting, and I have done that before, so I knew I was feeling the effects of little sleep, but 235 for a double I am happy with.

Posterior Chain

Time to hit some heavy deadlifts.

Sumo Deadlifts (all resetting)
warm up
135x5
135x5
225x5
225x5
work sets
275x3
275x3
315x3
365x5
365+46 lbs of chains x3
385+46 lbs of chains x2

Power Cleans (resetting)
135x5
155x5
185x5

Pull Through
62.5x10
72.5x10
82.5x10

First time using chains, it was interesting, as you pick the weight up it gets heavier, but there isn't enough room for all the links to get lifted so I may have to try this another way next time.  Fun workout though.

Upper Body

Ring Dips - 3x15

Wide Neutral Pulldown
120x12
140x12
140x12

Cable Fly - 3x12.....18

Band Pull Apart - 3x12....black band

Alternate Sets
Pushdown - 62.5x12, 67.5x12, 12
TRX Curl - 3x12

Upper Body

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

Wide Neutral Pullups
45x5
55x5
65x5

Military Press - 3x8.....115

Cable Row
32x8
34x8
36x8

I didn't have time for the core move because I had a meeting, but this was a good workout.  The pause bench presses are still going up, all sets at 225 felt good, the first time I tried a heavy single with pause reps I got 225 for a very difficult single, now 3 sets of 2....awesome!

Conditioning

Didn't feel like max effort intervals, so went with a bit more steady style of conditioning.

10 Minutes of stairs, I think about 42 steps

3 Rounds for time
Prowler Push there and back - 180
10 Burpees
Time: 7:26

Ecomill, 90 second run intervals

The first part was good, got my heart rate up, legs working, nothing crazy intense, but a good mini workout.  The second part was easier than I expected, I didn't really hit my wall till the third round, I kind of kept moving between exercises, taking short breaks at most.  The last time was just to keep a steady pace, running on the ecomill makes running on a treadmill seem like a joke, but it's fun.  Good workout.

Legs

LB Back Squats
warmup
95x6
135x6
135x5
185x5
185x5
work sets
225x5
225x5
275x8
275x8

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

Leg Extension - 150x15, 170x15, 190x15

Those two sets at 275 on the back squats had a similar effect so the deadlifts from Tuesday, it was agony.  My legs, my back (in a good way), my lungs, even my abs were all asking me to stop.  There tough sets, but felt great.  I haven't done a high bar back squat in ages, but wanted to try pause squats with them, they were tough but also felt good.

Upper Body

Cable Bench Press
22x12
26x12
28x10

Pulldown (dual pulley)
60x12
70x12
70x12

Cable Fly - 3x12.....40

Face Pull (one second at peak contraction) - 3x12.....37.5

Pushdown Machine - 3x12.....135
Preacher Curl - 3x12......80

Upper Body

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

Weighted Chinups
50x5
65x6
75x5

Incline DB Bench Press - 3x8...75s

Cable Row
32x8
36x8
38x8

TRX Fallout - 3x10

Those bench presses felt heavy, but glad to get both sets at 215 for 5 reps.

Legs

Deadlift day

Sumo Deadlifts (all resetting)
135x6
135x6
work sets
225x5Hol
275x6
315x10
310x7

Deficit Deadlifts - 3x6......275

Hamstring Curl - 3x15......100

Holy shit, those two sets at at 315 were killer, getting 10 reps all while resetting was agony, it was long, sweaty, and really painful.  Also because I was trying to be quiet I really had to control the negative and that seemed to sky rocket the pain metre.  The deficit deads almost seemed just as tough, and the hamstring curls really burned, but still great workout!!

Upper Body

Ring Dips - 3x12

Chinups - 3x12

HS Bench Press - 140x12, 10, 10

Cable Row - 3x12......60

Alternate Sets
Overhead Rope Extension - 3x12...52.5
Double Bi Curl - 20x12, 22.5x12, 12

Conditioning

Time for a fun workout

4 sets of max effort sprints
I think I saw 17.5 on one set, felt really fast.

3 Rounds
15 Rope Slams
10 Burpees

3 Rounds
8 Box Jumps - 37 inches
15 KB Swings - 50

It was intense, fun, sweaty, and exhausting.  Highlights of this workout can be seen on my youtube page.

Upper Body

With best man duties at my brothers wedding yesterday, I was a bit tired today, and my quads are horribly sore, a rare thing to happen.  I still felt good for a heavy upper workout.

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

Weighted Neutral Pullups
50x5
60x5
70x5

Ring Dips - 3x8

Cable Row
30x8
34x8
34x8

Ring Fallouts - 3x10

I'm surprised with my benches today, 205 for 3 sets of 5 wasn't possible with regular bench not too long ago, it was close on each set though.  Our gym got some rings so I thought why not give ring dips a try, they were cool.

Legs

My glute isn't healed quite yet, but feels much better, having said that it hasn't really gotten in the way of much in regards to my workouts.

LB Back Squats
warmup
135x6
135x6
185x5
185x4
work sets
225x5
275x5
295x5
315x4
225x8

Leg Press
180x10
360x10
450x10
450x10

Leg Extension - 3x15......190

The back squats felt great today, I was aware of my glute, but it didn't stop me.  The set at 295 is a pr, 315 for 4 matches a pr but without a back off set, so it's more difficult today, very happy with how they went.  The leg extensions burned like crazy and left me having trouble walking the rest of my shift.

Upper Body

I didn't have much time today at all, so I did a quick timed thing.

5 Rounds for time
10 Pullups
20 Pushups
Time: 8:41

Alternate Sets
Pushdowns - 3x12......67.5
Incline Curls - 3x12.....20s

I have done that body weight circuit numerous times, and I don't think I have ever gotten below 9 minutes, so this would be a personal record.  I am very pleased with that as I haven't really focussed too much on this time of training.

Conditioning

Two types of sprints means lots of pain

Prowler Half sprints
180x1
180x1
270x1
360x1
360x1
360x1

Eco Mill Sprints - 4 fast sets

May not seem like much, but this left my flat on my ass, max effort work is very draining and exhausting.  The prowler got really hard by the end, and the sprints on the treadmill were killer, fun but really tough workout.

Upper Body

Not the best session today, but considering how my bench has gone so far, I don't mind if it stalled today.

Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
225x1
245x0
245x0

Weighted Neutral Pullups
45x5
55x5
65x5

Incline Bench Press
160x8
160x8
160x7

HS Chest S Row
230x8
270x8
270x8

Leg elevated Crunch - 3x10 per side

So both attempts at 245 failed, I was using a different bar but I doubt that'd make a difference, the second one was closer than the first though.  I'm not too disappointed, I'm no powerlifter, even if some of my workout days look like it, and my bench has been on a steady climb the last few weeks so I don't mind if it took a step back.  I'll get it next time.  I may have had the incline's final rep at 160 if I had a spot, but otherwise good workout, even with the failures.

Posterior Chain

Sumo Deadlifts (all resetting)
135x6
135x6
225x5
225x5
work sets
275x3
315x3
365x3
405x1
405x1
405x1

Deficit Deadlifts (all resetting)
225x6
275x6
315x6

GH Raise - 3x12

The deadlifts felt heavy from the get go, but I am happy to do 3 sets of 1 at 405, they felt pretty good still.  The work sets at 275, 315 and 365 I used a belt, but took it off for the 405 sets, I didn't like the feel of it.  I may try it again someday, but not today.  The last set of 315 on the deficit deadlifts was a grinder, but happy to complete, good workout!

Upper Body

DB Slight Incline Bench Press
60sx8
70sx8
80sx8
90sx6

Neutral Pullups- 3x13

Cable Fly - 3x12.....40

3 types of scapular retraction, kept changing.

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