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.