Random workout

Today was random stuff, I'm not going to bother laying it out like I usually do as I don't really care to see how I progress with this stuff.  I started with some ab rollouts and cable pull aparts.  Then went onto some strict knees to elbows and shoulder dislocates, and ended with some cable woodchops and some lengthy work on the overhead squat, which is a major weakness of mine, I won't even post what I was using as it's so low, while I don't like the overhead squat, as I feel it's a poor leg builder and just places your shoulders in an awkward angle, I don't like looking at workouts and saying I can't do it because of a certain movement.

I also went for a long hike and wound up at some giant sand quarry, no doupt I wasn't suppose to be there but scaling a maybe 3 or 4 story sand hill gets your heart rate up (getting down on the other hand was flipping fun), combined with 'Diane' yesterday I am flipping sore right now, but all good sore.

Full Body

Decided to hit Diane again, old time being 13 minutes flat.

'Diane'
21-15-9 reps for time
Deadlifts - 225
Handstand Pushups
Time: 8:32

Box Jumps
30 inches x5
32 inches x5
34 inches x5
36 inches x5
38 inches x5
40 inches x5

This is the most pleased I have been with a workout in a while, that is a massive pr, 4 minutes and 28 seconds to be exact.  The handstand pushups were the harder of the 2, but better than last time as I am stronger, although heavier.  But in the end the reason for such a high increase is my deadlifts, my deadlifts are  a lot better than before when I did this and that part of the workout today was way easier, I got 15 right off the bat, and the last round was unbroken for them.  What pleases me even more was this was the exact same workout performed as the first workout for the crossfit regionals, which has taken the top 45 to 50 athletes in each region and made them complete this workout.  I didn't come in last in any of the regions, especially the Canada west one where I came 28th of 36, may not seem too high but considering about 1000 compete in each region to try and get to the regionals, I am pretty pleased.  The box jumps were for fun, and they seemed to go well.  A diane video and video of the last set of box jumps can be found here;

http://www.youtube.com/user/paul771771/videos

Upper Body

Upper Body day today

Incline DB Piston Bench Press
50sx8 (per side)
55sx8
60sx8
65sx8
70sx4

Wide Neutral Grip Cable Row
110x10
120x10
130x10
140x10
150x7

Alternate Set
Dips - 3x12
Neutral Side to Side Pullups - 10, 8, 8

Incline piston presses felt tough, I'm surprised by such a drastic drop from the 65s to 70s, but the 65s were just completed.  The rows felt good, and that is also the first time doing dips in a while, they were all full range of motion, I didn't actually think I'd get 12 reps on all 3 sets, I probably could have gotten more too but my elbow felt fine.  The side to side pullups are simple, grab the v-bar cable row thing, put it over a pullup bar and when you pull yourself up you bring your head to the one side of the bar, they really burned.

Posterior Chain

Felt like doing some posterior chain work, just for the hell of it.

DB Russian Swings
70x10
75x10
80x10
85x10
90x10

Deadlifts (all sets resetting)
225x5
275x3
315x3
345x1
365x1
385x1
405x1

I have never gone for a heavier ish set of swings before, using a dumbbell is a little uncomfortable on the hands but I actually didn't mind going a bit heavy.  The last set with the 90 was pretty tough but I probably could have gone heavier, if I choose to do this again and I max out at the 100 then I'll switch to crossfit style swings and not russian.  The deadlift was the first time I have gone for a heavy single in a while, I wanted to test it 2 ways.  I have never gone heavier with conventional that 405 when not using straps, so I wanted to see if I could match it despite not focussing on max strength lately, and I wanted to see if I could do it while not fresh.  405 started to slip, but I clearly locked it out using a mixed grip, so that was good I could walk back up to my old strength number and still complete it.  Secondly, the swings are also a posterior chain movement, but I still got to that 4 plates a side number.  Good workout!

Full Body

Full Body workout today

Power Snatches(touch and go)

95x5

105x5

115x5

125x3

135x2

Partial Back Squats (11 holes)

135x5

225x5

255x5

275x5

Alternate Sets

Handstand Pushups -10, 8, 8, 8, 8

Bounce Box Jumps - ended at 30 inchesx10 (still 5 sets)

The snatches were kind of fun, I kept them all at touch and go which for this seems to be harder than resetting as 135 for 3 I can do if I reset.  I decided I do not like partial back squats, I don't even feel them in my legs, I'll stick with full range or maybe box squats.  First time doing handstand pushups in a while, on most of the sets I could probably have gotten more than the number but I wanted it to be yet another test for my elbow, and it felt fine. Good overall workout

Full Body

Full Body workout

Step Ups (per leg)
95x4
115x4
135x4
155x4
165x4

Alternate Sets
Cable Bench Press - 60x10, 80x10, 90x10, 100x10, 110x10
Cable Row - 120x10, 130x10, 140x10, 150x10, 160x8

DB Military Press - 35sx10, 40sx10, 40sx10

I haven't done step ups in a long time, it was more random but kind of fun to try them again.  I'll check my old records to see what I used to do, 8 total steps, or 4 per leg does take some time.  I should still do cable bench presses, they are very shoulder and elbow friendly still, and I'm still trying to row more.  The military press was to test my elbow a bit, and I felt nothing there.  I don't want to say it's healed as I still do feel it on occasion, but not really during my workouts.

Upper Body

Upper body day to go with my lower body day yesterday, and I should mention my legs are flippin sore today, quads and all (quads are barely ever sore).

DB Bench Press
55x10
60x10
65x10
70x10
75x7

DB Single Arm Row
65x8
70x8
75x8
80x8
80x8

Incline Lateral Raises - 3x10........15s

Alternate Set
Pushdowns - 3x12.....80, 100, 110
Alternating Curls - 3x5.......40s, 47s, 50s

I am still very pleased I can go somewhat heavy on bench press with dumbbells again, 75s felt tough and I barely got that 7th rep but my elbow held up fine.  The DB rows were supported by the dumbbell rack, not a bench, not sure why.  I realize I don't row enough, as pullups take up a majority of my upper body pulling exercises, as my blog indicates.  It lists which exercises are performed the most, and it's pullups, followed by cleans, deads, front squats, bench and then back squats, rows should be closer to the bench press.  I can afford to lay off the pullups a bit.  Everything else went well, good upper body day.