Legs

Legs today, and a newish exercise.

Partial Front Squats (10 holes)
135x3
185x3
205x3
225x3
245x3
265x2

For time
30 Back Squats - 185
Time: 6:50

Not be confused with rack front squats, where you start at the bottom and stand up, partials you start from the top, as with any kind of squat, and squat down till the bar touches the safeties.  I actually decided to do it because my one client did it last week, and figured I'd give it a try.  He went to 10 holes, and he's almost a foot shorter than me, but I decided to do 10 holes as well making it harder.  I enjoyed it, 265 is my 1rm, and while I tried three the bar didn't even budge an inch for the 3 rep.  The back squat thing I maybe overpaced and could have gotten a quicker time, but I'll know better for next time, good quick and simple leg routine.  For reference sake, the back squats were high bar and hamstring to calf.

On a side note, this video is just pure awesomeness.

http://www.youtube.com/watch?v=qpVbMVvMj9M

Upper Body

Aja Barto

Client cancelled, lets do some upper body work.

Superset
Pulldowns - 120x10, 130x10, 140x10, 140x8
Neutral Gril Pullups - 7, 5, 3, 4

Cable Bench Press - 60x10, 70x10, 80x10, 80x8
Pushups - 20, 10, 7, 7

Barbell Holds - 3 sets at 225, didn't time self
Band Pull aparts - 3x10.......purple band

Those first 2 supersets burned like crazy, and boy do they ever make that second exercise harder.  The barbell holds is simple, load the bar up and hold as long as possible, obviously a grip and finger strength movement, felt my finger a lot on that one.  The pull aparts felt good they help with posture which sometimes I get lazy at.

Full Body

Not sure what to do going into the workout today, made it up as I walked into the gym, deadlifts were first one the list, not for a new 1 rep max, but still a heavy single.

Deadlifts
225x5
273x3
315x2
345x1
365x1
385x1
405x1
405x1

Superset
DB Incline Flies - 37sx10, 42sx10, 45sx10, 45sx8
Pushups - 15, 10, 5, 5

Weighted situps
max reps in 1 minute
30 lbs - 20 reps
35 lbs - 18 reps
40 lbs - 16 reps

The deads went well, 405 isn't my max, but it is 95% of it, oddly my busted finger was getting in the way again, resorting to me using straps.  Seems to be getting worse, but meh it's not causing me to stop, just painful.  The superset is something I've done a lot, it burns like crazy and my chest was already sore, doing 5 pushups before failing feels weak, although they were a more controlled pushups.  The last part with the situps I liked, my abs hurt quite a bit, overall great workout.

Full Body

I forgot the name of this exercise suddenly

Earlier workout than usual, but meh, full body in store today.

Complex
1 Hang Squat Clean + 1 Front Lunge (1 per leg)
95x3
115x3
125x3
135x3
145x3

5 Rounds
10 Pullups
20 Pushups

R-Band Tricep Pushdowns - blue band.......20, 16, 15

Overall good workout.  The complex, which I rotated through each time was more or less made up, I've only seldomly done front lunges, which is pretty self explanatory.  145 got heavy by the end.  The second part was untimed, it was more to challenge my elbow a bit, while I felt it, it was very slightly and didn't last which is a very good sign, 100 total pushups a month ago would not happen, today it went fine.  Some of the rounds were broken, but not all.  The pushdowns are again to test my elbow, and harder because of the pushups but overall very happy my elbow allowed me to do this pain free.....allows me to feel the pain where I am suppose to feel it.

Legs

Leg day today, and wanted to try a new but very popular form of back squats.

Speed Front Squats
135x3
155x3
175x3
185x3
195x3

Low Bar Back Squats
135x3
185x3
225x3
245x3
255x3

Speed squats I feel can be useful, last time I did them was with back squats for 5 reps, today opting for 3 reps and using the front squats.  Again I was happy with how the weights went, 195 for 3 fast reps was tough, I can feel it for sure.  Then I tried LBBS for the first time ever, it is said that this style of squat can let you lift the most weight, and I guess 255 for 3 is the most.  It was a bit uncomfortable, that would get better if I do it enough.  In doing it the bar is really low with my elbows pointed behind me and my hips just dropping below parallel.  Opposed to HBBS (or olympic back squats) where the elbows point down, the bar is high on my back and my hamstrings tough my calves.  I'm going to get some pointers on it to make sure I am doing it right, but in the long run I didn;t mind it.

Video of the last set of LBBS can be found on my youtube channel.

http://www.youtube.com/user/paul771771?blend=1&ob=0

Upper Body

First full upper body day in a while., wanted to test elbow a bit more.

Alternate Sets
Cable Bench Press - 8, 8, 8, 8, 8..........70, 80, 90, 100, 110(5)
Weighted Chinups - 8, 8, 8, 8, 8........bw, 20, 25, 30, 35(5)

Incline Flies - 10, 10, 10........40s, 45s, 50s
Bent Over Row - 3x8........130

R-Band Tricep Pushdowns - 3x20.....all with blue band

I was happy with how it went, at times I thought I was feeling my elbow but I think it was more in my head.  The first pairing went well that's the first time I have done weighted chinups in a while, and probably bothered my broken finger the most, more than pullups, but it's just my pinky.  They went better than I expected.  First time doing bent over rows in a while too, probably my least favourite rowing exercise, but it works a lot of muscle groups, went well there too.  The pushdowns was to test my elbow, normally I couldn't do that but this time I simply felt my triceps, they burned a lot on those last 2 sets, high reps so nothing heavy directly for the elbow yet, but so far so good.

PS my inner thigh and lower glutes are insanely sore, stupid 5 sets of 10 squats.

Full Body

I can't even remember her name right now

Some snatches and what not today, fun day.

Split Snatch
95x3
115x3
125x2
135x1
145x1
155x1
155x1

Back Squats
135x10
155x10
175x10
195x10
205x10

Bar Muscle Up practise

Overall the snatches felt pretty good, a video will be uploaded shortly to my youtube channel at both sets at 155, I honestly do not know if they would count in a legal competition, I know the split stance is fine, but I thought I felt a pressout, in the video it's harder to tell.  The last set of back squats was really close for 10, all reps were hamstring to calf, last time I only got 195 for 10.  The bar muscle ups started ugly, they aren't easy, but once I switched to a full grip they got better.  Whenever I do pullups I use a false grip, meaning my thumb isn't wrapped around the bar, so I instinctively did that at the beginning, once I wrapped my thumb around the bar the transition from pullup to bar dip became easier, while still hard.  In the end I managed 6 or so reps, only trying between the sets of back squats, it's a good tool to be able to master for my arsenal.