Full Body

Lindsay Smith

Full Body today

LB Back Squats
185x5
225x5
245x5
265x5
275x5

Incline Bench Press
155x7
175x4 (if had spot would have gone for 5)
Decline Bench Press
185x5
225x5
225x5

Wide Neutral Grip Cable Row
120x8
140x8
150x8
150x8
150x8

If my low bar back squat for 3 reps has improved so much, it only makes sense that it also improved for 5 reps, it sure did, 275 was my very recent 3 rep max, but is now my 5, it was good the low bar position no longer feels very awkward like before.  My elbow seems next to healed, so I tried the exercise that started it all, the barbell bench press, didn't feel a thing.  It looks random, and it was a fellow trainer was training an old client of mine who has an ego problem so I decided to remind him that even though he's bigger than me, I'm still stronger :).  Having not benched with a barbell in months, and to come back and decline press 225 I am very pleased with, it was heavy but completed with solid form.  Great workout feeling!!

Full Body

Thrusters
95x5
115x5
135x5
155x5
175x4

Deadlifts (resetting)
225x5
275x5
295x5
315x5
335x5

Ab Roller - 3x8

I haven't gone heavy on thrusters in a while, or really done thrusters all that much in a long while.  I am very pleased with how they went, the sets up to 155 were all continuous, meaning as the bar dropped down I went right back into the front squat.  The last set at 175, none of the reps were like that, and the weight was just too heavy on the front squat portion to generate enough speed to drive the weight overhead for the last rep.  Resetting on deadlifts isn't easy, makes them a lot harder for that matter, I did not use straps overall it was tough for both my legs and back and grip.  Ab rollouts hurt, it seemed like I was still sore from the last time I them, over a week ago, they were tough.

Upper Body

Alternate Sets
DB Bench Press
55sx10
60sx10
65sx10
70sx10
75sx10

Cable Row
120x10
130x10
140x10
150x10
160x10

5 Rounds for time
10 Pullups
20 Pushups
Time: 10:34

Alternate Sets
R-Band Pushdowns (grey) - 16, 10, 10
Preacher Curls - 50.....10, 8, 8

I have done that body weight upper body circuit before in a faster time, but that was fresh I wanted to see how it would be after 5 sets of 10 of a chest and back exercise.  Certainly made a difference, I am heavier now than when I did that routine before, but still only a minute slower isn't too bad.  Had I done 5 sets of 5 of the first few exercises then I bet I would have been quicker, but that fatigued my muscles quicker.  Overall good workout!

Legs

Lets do some front squats

Hamstring Curl - 70x10-10, 90x10

Front Squats
135x5
165x3
185x3
205x3
225x3
245x3
265x1
275x1 (pr)

Tension Back Squats
135x8
155x8
155x8
155x8

Not sure whether or not I was going to go for a new 1RM, right around the 200 pound mark I decided I would.  I made slightly larger jumps this time so I could get up to weight quicker and not waste too many sets on the lighter weights.  I approached 265 and after the left felt confident it seemed to go up quicker than before, as it was my current 1RM.  I decided to go for a pr, something that is very difficult on front squats for me as I have done them more than any other quad dominant leg exercise out there.  I have tried 275 before, I literally went straight down, didn't even have the strength to come up an inch.  This 275 was close, but still completed with full range of motion, which makes me happy.  The tension back squats are kind of obvious, you never fully stand up so you keep that tension on the legs, less weight required but they burned.

The last 3 sets of the front squats can be found here.

http://www.youtube.com/watch?v=H0dxl9Mw5oE&feature=plcp

Power

Decided to work on some power stuff today, nothing too intense metabolic wise or even muscle fatigue wise, just power.

Split Snatch
95x3
115x3
135x2
145x1
155x0x1
160x1 (pr)

Push Jerk
135x3
155x3
175x3
195x3
205x3

The video above shows the last set of push jerks at 205, slightly odd angle but I was just using my cell phone and not camera.  This is one of the last exercises I worry about bothering my elbow when going heavy, and for the most part it was fine.  I say most part because I did feel it a bit, but I always do when doing this exercise, it's just not a elbow (or joint) friendly exercise, as the bar is to be caught with locked arms.  This is also a pr for 3 reps, my one rep max on push jerks is 215 so I am pretty happy I was able to do with after not going heavier than 135 in months.  The final rep I nearly lost it but kept it controlled enough to complete the set of 3.  The split snatches is also a pr by 5 pounds, the failed attempt at 155 is only because it hit my knees and slowed down too much.  Once again, this most likely would be a successful lift in a crossfit competition, but for olympic lifting....I'm not sure but don't think so.

Upper Body

Azadeh Boroumand

A little sick today, thanks to my boss, my legs are pretty sore but I did manage to get a quick workout in for my upper body.

Incline DB Bench Press
55sx10
60sx10
65sx10
70sx10
75sx9

Pullups - 12, 10, 8, 8, 7

That's all, and even that wiped me out.  The sickness I got is all congestion in my head and throat, nothing too bad but enough to make my energy lacking and the weights feel tougher.  It wasn't evident on the bench press, but it was on the pullups, hopefully I feel better tomorrow.

Legs

Today my abs are so flipping sore it hurts to sneeze or even sit out of bed, I blame the 40 total ab rollouts I did.  Anywho, leg day.

Hamstring Curl - 70x10, 80x10, 90x8

LB Back Squats
185x5
225x3
255x3
275x3
295x3 (pr)
315x1 (pr)

Continuous Travelling Lunges (per leg) - 40sx10, 45sx10, 50sx10

I read somewhere that hamstring curls before some heavy squatting in a good way to loosen you up, it seemed to work pretty well today.  Mere weeks after setting a 20 pound pr for 3 reps on back squats, I set another, and again 20 pounds for 3 reps.  295 was pushing it, I had someone watch me to confirm my depth, all reps were good, smooth but fucking heavy.  I then decided to see what 3 plates a side would feel like, or 315 pounds, turns out it's also fucking heavy, what a shock!  I did get one rep at proper depth, I tried a second but failed, I basically dropped straight to the pins.  Nevertheless, 315 pounds is a nice 1RM for my low bar back squat.  The continuous lunges did have a turnaround at 10 steps, but I kept moving, they really hurt.  Overall very happy with this leg day and the pr's.