Pushing

David Millar

Rack Shoulder Press - 3, 3, 3, 3, 3...........165, 185, 205, 215(1), 215

Bench Press - 5, 5, 5, 5...........155, 175, 185, 190

For time
50 Bench Press - 135
Time: 7:04 (2:38 seconds quicker than last time)

50 Pushups (forgot to time self, about 3 minutes ish)

Iso Dips - 2xmax time
Iso Machine Flies - 2xmax time

I have no clue what happened on the 4th set of the shoulder presses, must have lost focus, but the 215 on set 5 was close but completed, next time I'll try 220.  My wrist injury is just weird, it was able to support 215 pounds overhead, but when I tried a single arm DB bench press with a 70 lb dumbbell, it hurts, ah well so I did regular bench press intead.  I am pleased with my increase time on the 50 bench press part.  Overall it was a good routine but damn I wish this wrist thing would go away.

Legs

Best Sprinter in the world

Two reasons why I did the workout below, one my clients lined up nice and close together making it difficult to get my workout in, I could have but that would have prevented me from eating, so I chose eating because I knew I could workout later at home.  Two my body was sore from Saturdays marathon, not so much my muscle, but my joints especially my hips and back, two things I need for a weighted leg day.  As the day wore on I did feel better and probably could have done a weighted leg workout like usual, but I was already pumped for the below workout style.  Part 1 I did back in January and completed it in 20:13.

7 Rounds for time
40 Travelling Lunges (20 per leg)
20 Jump Squats
Time: 17:22

6 Sets of sprints, untimed, about 40 yards long

Bulgarian Split Jumps - 1x10 per leg
Bulgarian Split Squats - 1x20 per leg
Jump Lunges - 1x50 per leg

Definately a big leg burner, it feels like forever since I've done sprints and before one thing they'd always do was make me sore, I predict that will be the case today.  I am happy with my improved time on part 1, but to be fair the old routine was done in a foot of snow in minus 12 degree weather, today it was sunny and warm and I only had shorts and t-shirt on, not a full winter workout suit.  These workouts are all I did in the summer of 2008, which was between college semesters.  I dropped that because they aren't standard leg days, hard to build big strong legs without weights, and also they don't really classify as conditioning because while my heart rate does get it up it's my legs that would hold me back.  Having said that, they are fun, challenging, need to be athletic to do them and they target my number one weakness (bodyweight leg movements).  I don't know what I'll do yet, fun workout though.

Conditioning

I call this workout from hell, till now my longest timed workout was 41 minutes and some change, this workout blasts that out of the water.  I don't think I'll inflict this on any of my clients, not only for the reason that our sessions are an hour max, but they may fire me so I'd have to scale it back.  This is what I did;

For time
1000 metre row, then
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Burpees
Kipping Pullups
Box Jumps - 30 inches
Hang Squat Cleans - 95
Kettlebell Swings - 24 kg
Time: 1:10:04

After that I resembled the above picture, I'll break it down.  The 1000 metre row wasn't too bad, completed it almost exactly 4 minutes, I could row 1000 metres quicker than that, but wanted to pace myself, nevertheless coming off the rower I was winded and never got my breath back till it was over.  The burpees were technically never broken, just slow moving, the box jumps and swings also never broken, the pullups were.  The squat cleans on the other hand could just bite me, I should have programmed hang power cleans, but nooooo I had to add the squat.  The rep scheme made it all the worse too, the sets keep getting longer and longer, and when you've hit the top of the mountain, 10 reps, you have to go alllll the way back down.  To simplify it, that's 100 reps of EACH movement, or 500 total, plus a 1000 metre row, and I have no clue why I made the box jumps 30 inches (13 risers plus the step) but I did, and I refuse to change a workout once I've started it.

Maybe I was having a bad day, I did feel ill partway through, but that could have just been the workout, I felt more winded going through the circuit than usual, but again I have no clue I got nothing or no one to compare this with, and I doupt I will.  If I ever choose to do this again, then I'll know, but I promise you that won't be for a while.

Pulling

James Hobart

A tired pulling day

Pullups - 5xmax reps.......16, 11, 9, 8, 8

Snatch Grip Deadlifts - 10, 10, 10, 10........135, 155, 165, 175

AMRAP in 12 minutes
8 Neutral Grip Pullups
8 Cable Rows - 120
Score: 6 Rounds

Iso Hamstring Curls - 70..... 2 sets of max time
Iso Preacher Curls - 40......2 sets of max time

I can't recall the last time I did max rep pullups, but I know I've never gotten 16 that style before, 17 is my record but that's with chinups, totalled 52 reps so not bad.  High rep deadlifts tend to always suck, especially with a snatch grip, my back was sore going into the workout but this loosened me up nicely.  Part 3 was random but hard, the pullups were probably the harder of the 2, and like always the first round was unbroken, the rest was not.  For the last part my knee or elbow joint was held at a 90 degree angle.

Pushing

Dion Phaneuf

Wrist just won't seem to heal, sometimes it feels completely better and I forget about it, but pushing days I do feel it so I had to take that into account today.

Incline Rack Bench Press - 5, 5, 5, 5, 5..............135, 155, 175, 195, 205(3)

Bench Press - 175 (6, 6, 6, 6, 6)

Single Arm DB Military Press - 6, 6, 5, 5..........40, 45, 47, 50

Super Set
Max Rep Bench Press - 135........14, 9, 6
Max Rep Pushups.........6, 5, 4

I actually left out a part, would have just been a direct tricep and chest exercise, but I mis judged my time and had to start my next client right after the third set of bench press, no big loss though.  The incline bench felt pretty good, had to focus on keeping wrist straight but 205 isn't a bad weight to get up too.  The DB military Press I don't think I've ever done before but wanted to work my wrist independantly, it worked as I couldn't feel any pain but the exercise I actually enjoyed I may do this again on occasion.

Legs

Freddy Camacho

Leg day, I used a technique for which I can no longer rememeber the name, but it's simple, do a shit load of sets with a heavy weight.  I added some stuff in earlier to make sure I was fully warmed up, but the exercise I chose for this was of course front squats.

Travelling Lunges - 3x6..........24 kg kettlebells

Front Squats - 135(5), 185(3), 205(3), 215(3), 225(3, 3, 3, 3, 3, 3, 3)

Bulgarian Split Squats - 135 (5, 4, 4)

Leg Extension - 170x60
Calf Raises - 280x60

I think I've done enough front squats in my last 2 leg sessions to last me for a while, that's 11 total sets, 7 of which were with 225.  It got painfully heavy by set 4 or 5, I went nice and deep at that weight, maybe an inch or 2 deeper than I normally would when I go heavy to 225 felt heavier than it normally would.  My back has a nice deep DOMS so that's the main reason I didn't want to go for max weight today, but this heavy front squat sessions kicked my ass anyways these are easily the most mentally tough leg days.  The BSS hurt a lot for only 3 sets, it was a good leg workout.

Conditioning

Crossfit workout 11.2, wow it was a tough one.  I wanted to at least get over 200 reps, going into the workout I didn't bother to find out how many rounds I'd need to get I'd just go.

AMRAP in 15 minutes
9 Deadlifts - 155
12 Crossfit Pushups
15 Box Jumps - 24 inches
Score: 7 Rounds

That's 252 reps, so I was happy when I finished this workout.  Rob Orlando, one of my favourite crossfit athletes, got 504 on this workout, so I am half as fit as him by this standard, I am actually very pleased with that haha.  I briefly compared myself to everyone else who completed this workout and I actually am comparable to some (beat quite a few too).  I wouldn't ever call myself a crossfitter so this pleases me too.  I got the first 4 rounds done in just over 7 minutes, so obviously I slowed down as time went on.  Everything had it's hard point, the deadlifts were never broken but getting close, the pushups were broken on only the last 2 rounds, the box jumps I predicted would be the toughest and they were broken the most, it was just the sheer volume of them.  My back, grip, shoulers, and even quads all got hit a bit, but my lungs got hammered.  Time for a quick second workout too.

AMRAP in 10 minutes
100 metre row
5 Burpees
Score: 8 Rounds

More to just keep going, got my heart rate up.  This workout was done at 6:30, long after the gym closes, I had spent all day sitting, in a car to and from London and 2 hours for a play (which was very good), so I couldnt get it done earlier.  I was very stiff so had to really warm up, now time to re-fuel with something.