Pushing

Pushing today, and a new version of an exercise I love to hate.

Rack Bulgarian Split Squats (11 holes)
95x3
115x3
135x3
145x3
155x3

Rack Bench Press (smith) - 120x10, 140x10-10-10-10

Pushdowns - 70x15, 90x15-15

Most people know what bulgarian split squats are, rack is pretty self explanatory if you know what rack squats are.  I started at the top and lowed down to the 11 holes (12 seemed too high), reset and then stood back up, the main thing to mention is that you STOP on the pins, not touch and go that in easier and a different exercise.  I like this exercsie I really felt my quads and glutes working.  I was getting a bit sick of cables so I wanted to try some bench press, I opted for the smith machine and rack style, this time starting from the bottom, it felt about the same as when I do 8 holes on the power cage.  It felt nice to do some bench press again, even if it wasn't horribly heavy (not horribly light either).  I did feel my elbow a tad, but not much so maybe bench can slowly make it's way back.

Pulling

Remington 870, other weapon I used at the range

The above weapon also left a nice bruise on my shoulder, that thing has some recoil but damn it's powerful.  Anywho some pulling today, I was exhausted today too.

Power Cleans (touch and go)
140x3
160x3
180x3
190x3
200x3

Chinups - 5xrelative max......13, 10, 10, 8, 9

Incline Curls - 25s (10, 8, 7)

Last time I did touch and go power cleans for 3 reps the weights were exactly the same as today but 5 pounds lighter per set.  200 pounds was really close but I am happy I was able to do it for 3 reps.  The chinups were harder because of the cleans, but I wanted to get 50 reps in the 5 sets, done.  Went home and passed out for an hour, buut I passed all my training for flying colours so it was a good week.

Full Body

The weapon I fired 500 rounds from today

Full Body day today, just for the hell of it.

Squats Cleans (touch and go)
135x5
155x5
165x5
170x5
175x5

Incline Cable Bench Press
40x12
60x12
70x12
80x12
90x10

Weighted Wide-Grip Pullups
20x5
25x5
27x5
32x5
35x5

V-Bar Pushdowns - 80x50 (20-10-12-8)
Preacher Curls - 40x50 (15-15-12-8)

Those squat  cleans were flipping close to being a no go on that last round, both the clean and the squat were getting close.  175 for 5 touch and go reps seems pretty good though.  The pullups are obviously much harder with that grip compared to chinups last week, but I maybe....just maybe could have gone heavier than 35 for my last set.  Overall good day, plus firing 500 rounds at the range today, loading all 500 one by one certainly left some callouses on my finger.

Legs

The trap bar at the gym is back, time to use it.

Trap Bar Deadlifts (touch and go)
220x5
260x5
310x5
330x5
350x5

Low Bar Back Squats - 4x7.....all done with 225

Simple leg day after my first training day at my hopefully new job.  The trap bar deads felt good I remember why I like them, I feel my quads, glutes, hamstrings and low back, the trap bar allows you to squat lower so my quads kick in more than usual.  I haven't done sets of 5 for touch and go (I usually reset) but I was happy with getting up to 350.  The lbbs looks random, basically once I was at 225 I squatted till it got hard, which was 7 reps today, I then tried to hit 7 reps for the next 3 sets, which I did, but oh so close by the last set.  Good simple tough leg day.

Upper Body

Jeff Leonard on 12.2

Nothing special about today.

Superset
Cable Fly - 40x10, 50x10, 60x10, 70x10, 70x7
Cable Bench Press - same reps and weight as above

Superset
Straight Arm Pulldowns - 100x10, 110x10, 120x10, 120x10, 120x10
Chinups - 8, 5, 4, 4, 4

Lateral Raises - 3x10.......27s

Alternate Set
V-Bar Pushdowns - 3x15.........70, 80, 90
Alternate Curls - 3x5......40s, 45s, 47s

Everything burned quite a bit, all good burns.

Full Body

I don't care how light those weights are, if you look like that you can lift whatever you want

This was more of a power day, not really fitting into my goals, well maybe a bit.

Squat Clean and Push Jerk - 135 (5, 5, 4, 4, 4)

Alternate Swings - 3x16 (per arm)..........24 kg

Ball Slams - 3x10......20 lb med ball

The clean and jerks were tough, they definately got my heart rate up, I'll try and work on that one till I can do 5 reps across.  The alternating swings is kind of a random number, but I used to the first set to gauge a good number to try and hit every set, every set was very close.  The slams I focussed on max power each and every time, not really worrying about speed.  These kind of days are fun, they are different.

Upper Body

Upper body day today, my glutes are decently sore from yesterday, but not as bad as expected.

Alternate Sets
Cable Bench Press
50x12
60x12
80x12
90x12
110x10

Weighted Chinups
30x5
40x5
50x5
55x5
60x4

Alternate Sets
Incline DB Fly - 40sx10, 45sx10, 50sx10, 55sx10
Cable Row - 120x10, 130x10, 140x10, 150x10

Alternate Sets
Rope Pushdowns - 3x15......70
No Cheat DB Curls - 30s (10, 8, 7)

The video shows the last set at 60 pounds, I was very close to getting my chin over the bar for that 5th rep, but I juuust fell short.  The cable bench press felt pretty good I think I'm getting stronger on that exercise.  The next pairing was pretty good it got hard by the last set on each where I barely was able to make it 10.  No cheat curls means my upper arm was against a pad and not able to move, not allowing any cheat.  So far my new program has done a decent job, I'm 5 pounds heavier.

After the workout I went for an intense mountain bike ride, it was hard but a blast.  It lasted maybe an hour but me and a co worker went fast and hard, which isn't easy for an hour, almost got lost as well.  My glutes and quads and lungs and traps were simply done, but again it was a lot of fun, this past Sunday was my first hike of the season, today was my first mountain bike ride of the season, the heat cooked me but I can't wait to do it again.