Pushing

Pushing day had to be cut short for a reason you'll soon read about, I did manage to get the heavy portion in.

Push Press - 3, 3, 3, 2, 2, 2..........135, 155, 165, 175, 185, 195(1)

DB Bench Press - 80s(5), 85s(5), 90s (5, 5, 4)

Cable Flies - 5x10........50 on all sets

On the last set of bench press when I brought the weights down and to my legs one slipped and fell to the side, I let go as soon as I could but it had already rotated my wrist far beyond what it's suppose to do.  It felt like I had just broken my arm, very painful.  The flies were angry flies lol, only thing that didn't hurt.  Dips, pushups, even holding 35 pound dumbbells (which is light for me) to go overhead was not possible, so I had no choice I had to cut the workout short.  I was planning on taking a rest week from the weights after this cycle anyways, I think I'll just bump it up to now, give my wrist a chance to heal so I don't make it worse and do permanent damage.  On the plus I was happy with how the push presses went, been some time since I have done those for heavy and I was able to go right back up to a decent weight, plus with yesterday hitting a nice pr I don't mind a break from the weights.  I've done that in the past and by the end I am always itching to get back at it and feel great when I do, my wrist is forcing me to now.

Legs

Dave Tate teaching

I didn't have as much time in the gym today as I was with my father, but it was more than enough time to see how heavy I can go on front squats, no day do I dread more than this day.

Split Squats - 2x5.......135

Front Squat - 5, 3, 3, 3, 3, 3, 3, 3, 3, 4, 4.........135, 155, 185, 205, 215, 225, 235, 245, 250, 205, 205

Back Squats - 3x10.........155 on all sets

That's it, but don't let the apparent lack of volume fool you, that's 11 sets of front squats, all with the hips just breaking parallel, the back squats were full range of motion.  Last time I went heavy on front squats I got to 245 and completed without assistance, but I didn't like my form.  So I wanted to get it a second time, 245 felt much better I kept my elbows up and got good range of motion.  I was going to stop there but the guy spotting me (Eric's brother) said I should go up, so I did, only 5 pounds but it made a difference.  At 250 I think I saw the light, but it felt like 245 did the last heavy front squat workout, I wasn't completely satisfied with my form so when this rolls around I'll try to complete 250 again but with crisper and cleaner form, nevertheless it's still a completed 3 reps.  The back squats at 155 were different normally I go no higher than 135 for hamstring to calf back squats, but at 155 I was able to keep solid form so why not.

Conditioning

Today was a different one, mainly because it took place in my backyard.  Cleaning out the work room I found an old bar and some plates that I used to use way back in the day, I decided no point in throwing it out I could create a workout.  The bar was 20 pounds, I had a 25 and a 10 pound plate, so in total 90 pounds.  The workout doesn't look too crazy but boy it caught me off guard.

3 Rounds for time
10 Ground to Overhead - 90
10 Floor Press/Leg raise - 90
10 Thrusters - 90
10 Back Squats - 90
10 Hang Squat Cleans - 90
10 Travelling Lunges - 90 (5 per leg)
Time: 28:45

For time
50 Burpees
Time: 4:48

Wow that sucked more than I thought it would, the floor press, back squats and lunges were never broken, the rest were, even on set one.  Looking at it I figured it was leg intensive, turns out my shoulders took a brunt of the work.  180 reps of crap, but felt good when I was done.  The ground wasn't damp so I did the workout barefoot, temperature was about 7 or 8 so it wasn't really cold at all, felt nice to do a workout outside again.  If anyone chooses to do this workout, the only equipment allowed is the 90 pound barbell, no squat rack, no bench, nothing.  The 50 burpees was more to extend the workout (done in my basement), last time I did that was after a row workout, and my time was 5:25, so I am happy with improvement.

Pulling

Pat Sherwood

I am sore pretty much all over again, sore enough that deads or cleans would be a bad idea, so another day of rows and pullups, which I really enjoy.

Wide Neutral Grip Cable Row - 5, 5, 5, 5, 5..........120, 130, 140, 150, 150

Weighted Pullups - 5x max reps at 45 pounds.........6, 5, 5, 5, 5

20-15-10-5 reps for time
Wide Grip Pullups
between each set and after the last perform 5 Neutral Grip Pullups (so 20 total)
Time: 10:14

Hamstring Curl - 3x10......90 on all sets
Incline Curls - 25s (9, 7, 6)

Wide grip rows felt better at 5 reps instead of 3, so I'll stick with that, the pullups felt good too.  Part 3 surprised me at first, I decided to invert what I did on March 25, which technically should be a harder routine, yet I am more than a minute faster.  Looking closer I realize that what followed the other routine was different than what followed today, today was more strength focussed so higher rep stuff wasn't as hindered.  Still hard though, having a rest day tomorrow feels very warranted now.

Pushing

My ass is making it hard to sit down, damn leg day yesterday, but at the same time feels good.  No timed thing today, felt like a change.

Decline Bench Press - 3, 3, 3, 3, 3, 3..........185, 205, 215, 225, 235, 245

Incline DB Bench Press - 80s (5, 4, 4, 4), 70s (6)

Superset, both max reps
Push Presses - 135 (6, 5, 5, 5)
Dips - 9, 6, 5, 5

V-Bar Pushdowns - 8, 8, 8..........50, 60, 70(3, wow that dropped)
Machine Chest Fly - 8, 8, 8.......90, 100, 110(6)

The last set of decline bench press I asked for a spot, never attempted 245 before and 235 was close.  Eric's hands hovered over the bar, the third rep the bar slowed a lot halfway, his hands were on it but is convinced he didn't assist, so I will not put that the rep was assisted but next time this comes around I won't up the weight till I get 245 without anyone touching the bar.  Part 3 was different, push presses for me hit my triceps a lot, hense the such low numbers in my dips, but I haven't done them in so long I wanted to try again.  Overall it was a good workout.

Legs

Dave Lipson

Despite a very busy morning, a cancellation allowed me to get a workout in.  My good mood lately has made me harder on my clients, but also myself.  It got very muggy in the gym today, made this workout a very sweaty one.

Lunges onto Step - 3, 3, 3, 3, 3.........115, 135, 145, 155, 165

Front Squats - 5xmax reps at 135.......12, 10, 9, 8, 8

For time
30 Bulgarian Split Squats - 95 (30 per leg)
Time: 7:19
Take total number of minutes it took to complete, times it by 3 and perform that many Back Squats at 145 and Jump Squats at 95 (so 21 reps of each).

Leg Extension - 170x50 (2 sets)
Calf Raises - 280x50 (3 sets)

Whoa lots of sweat here, the front lunges got real heavy, the step allowed me to go deeper on each rep but I was still pleased with the weight I got up too.  Last time I went for max reps at 135 I got 40 total reps, today I got 47 so I am happy with that increase.  Part 3 was different which I liked, the split squats got surprisingly tough, and the part that followed wasn't timed but I still went through fast.  I was covered in sweat by the end of this, damn muggy air.

Conditioning

Moe Kelsey

Conditioning day, had some good ones in store for today.

For time
250 metre row
30 Over the box jumps - 24 inches (15 per side)
250 metre row
30 Burpees
250 metre row
30 Kettlebell Swings - 24 kg
250 metre row
30 Jump Squats
250 metre row
30 Pushups
250 metre row
30 Situps
250 metre row
Time: 25:45

10-9-8-7-6-5-4-3-2-1 reps for time
Kipping pullups
Between each set of pull ups do 6 burpees, so you'd do a total of 60 burpees.
Time: 12:33

That was a tough one, I'll probably get criticized by Emily for using the rowers wrong lol but it was a fun workout (sorry.....using the "ergs" wrong).  My row times certainly slowed down but they all stayed under a minute, as thy should.  For some reason in part 2 I thought I'd only be doing 30 total burpees, I guess I can't do math when I tired it didn't take me long into the workout to realize it was 60, coupled with 55 kipping pull ups it was a tough combo after part one.  Pretty winded after today but as I type this I am refueling myself with 6 eggs, mmm!