Pulling

Austin Malleolo

Pulling day, wanted to try a new way to make pullups hard, also wanted to do more of a strength workout this time.

Resistance Band Neutral Grip Pullups - 5x5......purple band on all sets

Cable Row - 150 (7, 6, 6, 6, 6)

Romanian Deadlift - 6, 6, 6, 6, 6............135, 165, 185, 185, 185

Drop Set Pullups with a 30 lb dumbbell
4 sets - 5-3, 5-3, 5-3, 5-3

Preacher Curl - 3x10...........50
Hamstring Leg Press - 3x6.......270

I really liked those type of pullups, as you get closer to the bar the resistance gets greater and greater.  These are performed by putting a heavy dumbbell under the pullup bar as an anchor for the resistance band, the other end goes around your neck like a necklace, and just perform regular pullups.  The band is trying to pull you down so it's a much greater effort to try and pull yourself up I liked it.  I hadn't used the v-bar in cable rows for a bit, felt good too.  The RDL's I liked they worked my back and hamstrings well, I maybe could have gone heavier than 185 but wanted to focus on proper form.  The drop set pullups were harder when performed at the end like this, but worked well.  The machine preacher curls is still the only type of curl my wrist will allow for some reason.

Pushing

Adrian Bozman

This day stills bothers my wrist a bit, but it did feel better than last week when this day rolled up, still limited though.

Rack Bench Press - 5, 5, 5, 5, 5.........185, 205, 225, 225, 225

Bench Press - 135(10), 155(8), 175(6), 195(4), 135(12)

3 Rounds, each for time of
15 Dips
20 Pushups
1 minute rest between rounds
Times: 1:33, 2:58, 3:43

Reverse Grip Pushdowns - 80 (10, 10, 10)
Machine Fly - 90 (8, 8, 6)

So a more full workout than last Friday, at times I could feel it, but it was more the weights that held me back, which is what it should be.  I am just cautious so I am not going at the heavy stuff as agressive as I could.  Part 3 actually hurt my wrist the most, so I had to be careful there and it held me back on my times.  I actually screwed it up too I rested 1:15 before the last set instead of a minute, only because my mind was somewhere else, and I lost count on my dips so I'm pretty sure I did more, oh well I'll give this a try when my wrist fully heels up.

Legs

Workout from hell, for a few reasons, one the workout itself was challenging but two by the time I got around to this the gym was muggy as hell, the kind where all the floors and walls are even sweating.  So my workout was sweaty too.  This workout I wanted to try a unique idea, 135 on the barbell at all times and try a variation of different stuff, but that 135 stays the same, here is what did.

Reverse Lunges - 4x6..........135

Step ups - 4x5.......135

For time
100 Front Squats (to parallel) - 135
Time: Go fuck yourself.....errr I mean 17:30

Leg Extensions - 3x12......200

The first 2 parts were tough, I was sweating already but that was the damn muggy air.  Part 3 can go.....well I don't need to say it twice.  I wanted speed on my squats so I went to risers, or to parallelish.  Well that speed didn't last too long, I believe it actually took 10 sets and there is no doupt I could have done it faster had the air in the gym not been so thick.  One of those workouts where you just can't wait for it to be over, I was sweating a lot and drank a lot of water.  If I ever decide to do that workout again, (the 100 front squats) it won't be for a while.

Conditioning

Decided to give my boxing day routine a shot, last time I performed this routine in 21:15, and more often than not when I have a time I am trying to beat (like today) I push myself harder.

For time
10 Burpee Broad Jumps
40 Box Jumps (24 inches)
10 Burpee Broad Jumps
40 Bench Supported Lateral Jumps (40 per side)
10 Burpee Broad Jumps
40 Over the Bench Jumps (40 total)
10 Burpee Broad Jumps
40 Jump Lunges (40 per leg)
Time: 16:51

5 Rounds, each for time of
150 metre row
Time: 0.29, 0.28, 0.28, 0.28, 0.26

Legs Elevated Ab Move - 3x10

That's quite an improvement from last time so I am very pleased with that.  Last time was the day after Christmas so possibly my energy wasn't quite the same, but I don't recall feeling fatigued.  I think the improvement is based on musch shorter rests, plus when I have a time I am trying to beat I always do better.  My legs were shot by the end, the jump lunges may have actually taken the longest I'm not sure, either way I am happy with my improved time.  The row intervals I wanted to keep a steady pace, the last one I guess I really wanted it over it, my speed was above 12 mph to above 13 mph for the last one.  Good workout.

Pulling

I wanted to lift something heavy, I had that feeling in me so I wanted to set a new pr in sumo deadlifts.  I had to stretch a little extra first my hips (glutes, inner thigh) were still sore from Thursday.

Sumo Deadlifts (starting from top) - 10, 5, 3, 3, 3, 3, 3, 3........135, 185, 235, 245, 275, 295, 315, 315

Snatch Grip Deadlifts - 4x10......135, 135, 155, 155

3 Round, each for time of
10 Pullups
15 Kipping Pullups
1 minute rest between rounds
Times - 1:19, 2:31, 2:59.....Total - 6:49

Hamstring Curl - 90 (10, 10, 7)
Preacher Curl - 50 (8, 8, 6)

That felt good, first time doing 315 in a while, I felt strong on the lift and I kept good form I could feel it.  I believe I'll stick with sumos as the only type I will really go heavy on, from what I have read most people's sumo and conventional deadlift numbers are pretty equal, but for my body type (long limps) this type feels much more natural for me.  I guess I was in a deadlifting mood as I wanted to throw snatch grip deads in there again, which is pictured above.  Basically a conventional deadlift with a wider grip, forces you to squat down deeper I like them.  Part 3 was fun, man do pullups get hard fast, as the numbers indicate.  The rest seems short but still 75 pullups in under 7 minutes isn't too bad I think.  I actually thought my wrist wouldn't let me do the curls, as chinups are still a little sore, but it felt ok, at this point it's not the weight I hold (I couldn't feel it at all on the deads) but the rotation of it.

Pushing

Today I was running on maybe 2 hours of sleep, if that, so it was a sleepy workout but I had to get it done.  Also pushing day today which means I have to go a bit lighter still as those exercises still bother my wrist a bit.

Hammer Strength - 5, 5, 5, 5, 5............140, 160, 180, 200, 220(4)

Bench Press - 4x10........135 on all sets

Perform a set of max rep dips, rest 30 seconds then a set of max rep pushups, rest about 90 seconds between rounds
Dips - 12, 10, 8
Pushups - 15, 11, 9

That'll do it, as the weight went up on the hammer strength I was unable to straighten my right arm, it seemed doing that caused some pain.  The bench press I was iffy about but as long as I kept my wrist straight enough it wasn't too bad.  I did try a flat DB Bench press with the 60 pound dumbbells, that felt really uncomfortable so I decided not to do it just yet.  Overall it was a shorter workout than what these would usually be but there is no point in risking further injury.

Legs

Ah back at it with a leg day, I don't need my wrist for this particular kind of leg day anyways.  The above photo was posted as it's the kind of front squats I did on my first set (at 135), the rest were done with a cross armed grip.  I heard the pictured kind is more stable, I didn't agree so I'll stick with what I know.

Bulgarian Split Squats - 3, 3, 3, 3, 3.............115, 135, 145, 155, 165

Front Squats - 135(5), 185 (5, 5, 5, 5)

Back Squats - 135(10), 155 (10, 10, 10, 10)

Single Leg-Leg Extension - 3x10.........95

Clearly this was a more strength focussed leg workout, as I mentioned I was going to do in my last post, felt good and loved having a full leg day again.  The BSS got pretty heavy to the end but I made sure I got all the way down.  The front squats felt heavy too but I kept solid form.  The back squats were tough to get 10 by the final sets, I rested less between these sets.  I forgot to do calves today for some reason, I'll make sure I get to them next leg workout.