Posterior Chain

Went in with a mentality of wanting to lift heavy on trap bar deadlifts, with my old pr of 420 pounds for 3, I was feeling optimistic.

Trap Bar Deadlift (all resetting)
150x8
150x5
240x5
240x5
work sets
330x3
330x3
380x3
420x2
470x1 (pr!!!!!!)

Natural Glute Ham Raises, slow negative - 3x6

Swiss Hamstring Curl - 3x18

My old pr was 440, with straps and crappy form, today I went for 470 simply because 460 didn't fit on the bar (complicated).  I was nervous, and like most of my deadlift pr's, it was slow off the floor, then moved fast after that.  Brett and Jame's, two fellow trainer's, both told me it looked solid.  I am stoked about that pr, 470 pounds makes me think 500 is close, oh man that would be sweet.  The natural glute ham raises were harder, but the deadlift was the highlight today.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Neutral Pulldown - 3x12.....140

Machine Fly - 3x12......240

BO Reverse Fly - 3x12......25s

Alternate sets
Pushdown - 3x12.....65
Incline Curls - 3x12....22.5s

Shoulder bugged me on cable bench press and flies, I booked an appointment with my usual guy.

Conditioning

I meant to time this routine, but must have hit the wrong button on my watch, oh well.

As fast possible
30 Burpees
Farmer's Walk, there and back 5 times with 240 pounds
30 Box Jumps - 37 inches
50 Travelling Lunges (50 steps)
50 Kettlebell Swings - 50 lbs
Run 0.25 miles

That was tough, sweaty, and fun.  The farmer's walk was all I was concerned about, the rest I was knew was doable.  They were indeed tough, I always went there and back and took a break, the last two sets I almost had to take an extra break, good workout!

Upper Body

My shoulder has been bugging me lately, so I was cautious today.

Bench Press
warmup
135x8
work sets
185x5
205x5
225x3
235x2

Reverse Band Bench Press (2 black ones)
275x3
295x2
295x2

Weighted Chinups
50x5
65x5
75x5

Cable Row - 3x8......36

Pallof Press - 3x8....32.5

I felt it, but not horribly, it's more annoying than anything else, but I should keep an eye on it.  That second rep on 235 was one of the slowest reps I have ever done on that movement, a true grinder.

Legs

LB Back Squats
warmup
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x3
315x3
335x3

Reverse Band LB Back Squats (2 black bands)
315x5
365x3
365x3

Leg Extension - 190x12, 210x12, 230x12

I wasn't even sure if 335 was a pr or not at 3 reps, turns out it was, nice!  I also tried the reverse band overloading technique with back squats, 315 felt easy, 365 was not, that technique is fun.

Upper Body

AMRAP in 12 Minutes
10 Ring Dips
8 Chinups
7 rounds plus 3 Chinups

Alternate Sets
Machine Pushdown - 3x12.....150
Preacher Curl - 3x12.....80

Fun little upper circuit as I was low on time again.  I didn't finish a whole 8 rounds, but it does total 80 ring dips and 59 chinups.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x4

Reverse Band Bench Press (two black bands)
275x5
275x4
275x4

Neutral Pulldown
160x8
180x8
200x8

Cable Row - 3x8....34

Leg/Hip Raise - 3x12

Good workout, reverse band bench presses all with 275 were tough.