Full Body Pushing

Rory Hanlin

Posterior chain feels suprisingly well today, but I had a good workout in store.

Rack Bench Press - 3, 3, 3, 3, 3.........205, 225, 245, 265, 275(2)

3 Rounds for time
5 Weighted Dips - 32
7 Dips
9 Clapping Pushups
12 Pushups
Time: 10:11

DB Travelling Lunges - 3x6........65s

Double Unders - 4xmax reps........10, 21, 9, 27

Soooo close of the rack bench press, last time I got 275 for 2 reps, so the same today which sucks but this just pushes me to want to do better, next time I will get 3 of that last set....well I hope.  Part 2 was decieving, my arms felt pretty dead each exercise was hard in its own right. The lunges sucked at my energy stores, but being yesterday was so much deadlifts, some lunges felt pretty good.  The double unders were more for practise, it says max reps but it's more till I screw up.  The last set of 27 was more about me getting tired, the other sets I just tripped up, 27 is a personal best for me on double unders I used to be horrible at them, good workout.

Pushing

Annie Thorisdottir

No legs yesterday, but pushing day was in store, a couple pr's too.

Rack Bench Press - 3, 3, 3, 3, 3..........205, 225, 245, 265, 275(2)

Incline DB Bench Press - 70s(5), 75s(5, 5, 5, 5)

6 Rounds for time
3 Handstand Pushups
10 Pushups
Time: 8:41

Overhead Tricep Extension - 90 (8, 6, 6)
DB Incline Flies - 35s (10, 8, 8)

First, last time I went heavy on rack bench press, when 265 came around I only got 2, today I got 3.  On 275 I only got 1, today I got 2, I tried the third my arms didn`t let me, so nice progression there.  The incline bench I had to use was the one I don`t like, it`s steeper than what I usually use to the weights were a tad less, not too bad though.  Last time I did part 3 I got 12:28, yikes that`s one heck of an improvement.  I figured I`d be just a bit faster on this one, due to forgetfullness I haven`t done handstand pushups a whole lot lately so I wasn`t sure how this would go.  For me they start off great then drop like a rocket, today was no exception but I moved fast.  I`ve been visiting more old routines lately and have loved my improved time, shows the program I am on is actually working for me.

Pushing

Pushing day, felt like a good one today.

Incline Rack Bench Press - 3, 3, 3, 3, 3..........165, 185, 205, 215, 225

Bench Press - 5x5.....185

4 Rounds, each for time of
15 Dips
20 Pushups
1 minute rest between rounds
Times: 1:01, 2:19, 2:56, 3:11

Cable Flies - 10, 10, 10.......40, 50, 60
V-Bar Pushdowns - 50 (10, 8, 8)

First, that's a pr on the incline rack bench press, 225 (or 2 plates a side) felt awesome to complete.  Last time I did this I went for 5 reps at 205, last time I went a heavy set of 3 I ended at 220 but only got 2 reps, which I intended on doing today but after the set of 215 I said "screw it I'm going for 2 plates a side", literally I said that the gym was empty so no one heard me.  It went up nicely, rep 3 was damn slow but completed, very happy with that.  The bench press went well too, I'd have to check but I don't think I've gotten 185 for 5x5 before.  Part 3 went even better, I am aware that I had recently sprained my wrist, but my times were so much longer then.  1:33, 2:58, 3:43 were my old times, all of those faster today even my 4th round was faster than my third round before and I rested too long by accident last time.  Doesn't mean it didn't hurt, but overall I left the gym with a good feeling for hitting some pr's.