Legs

Pin squat (11 holes) 3, 3, 3, 3, 3
175, 195, 205, 225, 240
[PB September 16, 2010: 215 lb (2 reps)]

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For time:
50 x back squats @ 135 lb
40 x jump squats @ 45 lb (empty bar)
30 x lunges @ 2 x 40lb dumbbells (30 per leg)
20 x dumbbell front squat @ 2 x 40 lb
10 x back squats @ 135 lb

Time = 18:52
[PB November 13: 24:05]

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5 RFT:
10 x reverse lunges @ 2 x 45 lb dumbbells
20 x air squats

Time = 9:08
[PB November 13: 10:47]

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Very pleased with today's workout. I didn't sleep very well because Madi was practicing her kata on me in her sleep. I felt pretty sluggish this morning and my back was sore, but I still managed to set three new personal bests. I raced through the 50 back squats with 135 lb, completing 10 in 27 seconds before I took a break. The other 40 reps were broken down into 8, 8, 6, 6, 4, 4, 4.

Two possible factors: First, I didn't go for my 6:00 am bike ride this morning because of heavy rain, so perhaps my legs were a bit fresher than usual. Second, Chris, the gym's owner, was squatting beside me, so maybe I didn't want to look bad alongside her!

Video: Liliana's nutrition secrets revealed!

Liliana's snacks for our karate tournament day-trip in Toronto (including cold oatmeal - eugh!)

Shoulders and lats

Training with Paul

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DB military press 5, 5, 5, 5, 5
30s, 35s, 35s (4), 35s (4), 35s (4)

Pull-ups 3, 3, 3, 3, 3
DB: 30, 35, 37. 40, 45 (2)

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25 DB push press - 40s
25 chest to bar chin-ups

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Amrap 20:
3 x barbell push press @ 105
10 x push-ups
8 x chin-ups

Rounds = 8 plus 6 push-ups

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Dizziness and nausea - and that was just my trainer watching me! Get well soon, Paul.

Legs

Shorter leg workout than usual due to a morning meeting.

Leg press 3, 3, 3, 3, 3
175, 185, 210, 225, 245

Wanted to do heavy pin squats, but both racks were in use

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50 x front squats @ 100 lb

Time = 7:52

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For time:
50 x back squats to parallel @ 135 lb
40 x lunges with 45 lb dumbbells (20 per leg)
30 x jump squats max air

Time = 14: 04

Chest and traps

Rack bench press 3, 3, 3, 3, 3
120, 125, 130 (1), 130 (2), 130 (1)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150 (4.5), 155 (3)

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For time:
15 x dumbbell bench press @ 40 lb
30 x pull-ups

Time = 6:29

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5 RFT:
5 x pull-ups
10 x chin-ups
15 x push-ups

Time = 15:25

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Amrap 12:
4 x dips
8 x push-ups

Rounds = 8 plus 1 dip

Olympic lifting

Deadlift 3, 3, 3, 3, 3
145, 155, 175, 185, 195 (2 - back started to arch, so stopped)

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30 x deadlift @ 135 lb
30 x sumo deadlift @ 135 lb

Time = 10:48

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30 x power clean and press @ 95 lb

Time = 10:46

Failed to lock out on three of the push presses, so they didn't count and I redid them.

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Push-up jackknife on Swiss ball: 10, 8, 8 reps

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Swiss ball plank x 2 for 45 seconds each; 45 second break in between

Shoulders and lats

Seated dumbbell press 5, 5, 5, 5, 5
32.5, 35, 37.5 (3), 37.5 (2.5), 37.5 (3)

Chin-ups 3, 3, 3, 3, 3
25, 30, 35, 40, 45 (2)

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4 sets max reps, alternating exercises; 1 min rest between sets:
Military dumbbell press @ 35 lb - 5, 4, 3, 1
Chin-ups with 35 lb dumbbell - 3, 3, 2, 2

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6 RFT:
5 x dumbbell push press @ 37.5 lb
8 x dips

Time = 11:19

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For time:
30 x 65 lb dumbbell rows (per arm)
30 x neutral pull-ups

Time = 10:29

Upper body

Personal training with Paul

Bench press 5, 5, 4, 4, 3
95, 105, 115, 125, 130 (2)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150(3), 150 (3)

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Bench press 125 x 5 with 20 push-ups
Bench press 115 x 5 with 20 push-ups
Bench press 95 x 5 with 20 push-ups

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Chin-ups 35 x 5 with 6 pull-ups
Chin-ups 30 x 5 with 6 pull-ups
Chin-ups 25 x 5 with 6 pull-ups

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Amrap 10: As many pull-ups and push-ups as possible; breaks and order as I wish
Pull-ups = 34
Push-ups = 94

Legs

40 front squats @ 115 lb

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8 RFT:
5 x back squats @ 135 lb
10 x jump lunges @ 35 lb dumbbells (5 per leg)

Time = 16:28

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Amrap 20:
24 x air squats
24 x lunges (12 per leg)
24 x jump squats max air
24 x jump lunges (12 per leg)

Rounds = 3 full rounds plus everything up to 12 jump squats (not bad considering what came before!)

Shoulders and lats

Dumbbell military press 5, 5, 5, 5, 5
30, 32.5, 32.5 (3.5), 35 (2), 32.5 (5)

Pull-ups with dumbbell 5, 5, 5, 5, 5
22.5, 25, 27.5 (4), 27.5 (3), 27.5 (3)

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RFT:
20 x chin-ups with 20 lb dumbbell
50 x push-press with 35 lb dumbbell

Time = 10:00

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Amrap 15:
8 x pull-ups
8 x true push-ups
8 x barbell push-press with 75 lb

Rounds = 6 plus 2 pull-ups

Olympic lifting

Deadlifts: 3, 3, 3, 3, 3
135, 145, 155, 160, 170

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Asap:
20 deadlifts @ 135 lb
20 sumo deadlifts @ 135 lb

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Grace: 30 x power clean and press (resting bar on rack at 2 holes) @ 95 lb

Time = 13:24

Crappy time, but the point of this exercise was to try and maintain good form throughout the routine.

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Crunches:
B/w - 12 reps
20 lb db - 12 reps
25 lb plate - 10 reps

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Plank on Swiss ball: 3 x 60 seconds with 60 seconds rest between rounds

Chest and traps

Rack bench press 3, 3, 3, 3, 3
120, 120, 125, 130 (2), 130 (0) - switched back to 125 (2)

Dumbbell row 5, 5, 5, 5, 5
60, 65, 70, 75, 80

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5 rounds asap:
3 bench press @ 120 lb
6 pull-ups

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Amrap 20:
5 clapping push-ups
10 elevated push-ups
15 inverted rows

Rounds = 6  (with 5 secs to spare)

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Note: low energy for pushing moves; pulling not bad

Video: Grace

Thinking of giving this a try on Tuesday:

Legs

Personal training with Paul

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40 front squats - 115 lb

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For time:
50 back squats - 135 lb
40 jump squats - 45 lb
30 traveling lunges (per leg) - 2 x 40 lb dumbbells
20 dumbbell front squats - 2 x 40 lb dumbbells
10 back squats - 135 lb

Time = 24:05

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5 rft:
10 reverse lunges - 45 lb dumbbells
20 air squats

Time = 10:47

Pulling

Cable row: 3, 3, 3, 3, 3
120, 130, 140, 150, 155 (2)

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Cable row 90% 3RM (135) x 20 reps asap
20 pull-ups asap

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Amrap 15:
3 x pull-ups
6 x chin-ups

Rounds = 9 exactly on 15:00

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RFT:
30 x overhand rows
30 x underhand rows

Time = 4:50

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Dumbbell preacher curls:
10 reps - 40 lb
5 reps - 42.5
4 reps - 42.5

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21-15-9 lateral pull downs - 70 lb
3-way split: to eye-level; eye-level to waist; full range of motion

Pushing

Bench press (7 pins): 3, 3, 3, 3, 3
120, 125, 130 (1), 130 (1), 125 (2)

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Bench press: 15 reps asap, 45 lb dumbbells
20 power push press: 95 lb barbells

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Amrap 15:
Dumbbell bench press: 4 (45 lb)
8 push-ups

5 rounds + 1 bench press

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Amrap 10 power push press 80 lb barbell

Reps = 43

Upper body

Personal training with Paul

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Dumbbell shoulder press: 5, 5, 5, 5, 5
30, 35, 40, 40, 40 (4)

Chin-ups: 3, 3, 3, 3, 3
25, 30, 35, 40, 47

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4 x max reps
Military press 70 lb barbell (7, 6, 5, 4)
Chin-ups with 35 lb dumbbell (5, 3, 3, 3)

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6 rft:
5 push press - 37 lb dumbbells
8 b/w dips

Time = 11:46

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For time:
30 cable rows
30 neutral pull-ups

Time = 9:10

Chest and traps

Dumbbell bench press: 5, 5, 5, 5, 5
40, 45, 50, 55 (3.5), 55 (2.5)

Cable row: 5, 5, 5, 5, 5
120, 130, 140, 150 (4.5), 150 (5)

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5 rounds asap:
3 x pin bench press (7 holes)
6 x pull-ups

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Amrap 15:
10 x true push-ups
10 x 30 lb dumbbell push-up rows (5 per arm)
10 x 60 lb dumbbell rows (5 per arm)

5 rounds in 15:16

Olympic lifting

Hang clean: 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 120 (1)

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Dumbbell snatch: 5, 5, 5, 5, 5 per arm
40, 42.5, 45, 50 (4), 5 (only 4 with left arm)

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Amrap 15: Clean and press 105 lb barbell
Rounds = 39

Shoulders and lats

Military barbell press: 5, 5, 5, 5, 5
65, 75, 80 (4.5), 80 (2.5), 85 (1.5)

Pull-ups with dumbbell: 3, 3, 3, 3, 3
25, 30, 32.5, 37.5 (2), 40 (2)

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30 bodyweight dips asap

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Amrap 15:
5 x push press 90 lb barbell
10 x chin-ups

Rounds = 6 plus 5 chin-ups

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Amrap 10: Neutral pull-ups
Reps = 46

Legs

Deadlift: 3, 3, 3, 3, 3
180, 190, 200, 210, 220

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50 front squats 100 lb barbell asap

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Amrap 15 back squats 150 lb barbell
Reps = 66