Full body

A typical Vancouver mother of two.

I think this might be the last day I do full body workouts for a while, as I'd like to get back into the pushing, pulling, legs and conditioning split.

Front squats 3, 3, 3, 3, 3, 3
95, 115, 135, 155, 165, 170 (1)

Been a while since I did heavy front squats. After the single rep at 170lb, my wrist felt like it was straining, so I decided to rack the bar. I could have tried another rep, I guess, but I didn't want to risk failure due to my grip and have to release the weight quickly.

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Supersets

Neutral grip pull-ups - 12, 8, 8, 7
Pull downs @ 50lb - 6, 4, 5, 5

Lateral raises - 20s x 10, 9, 8
Military presses - 20s x 12, 9, 6

Feet elevated push-ups (18") - 12, 12, 10
Cable fly curls @ 30s - 10, 9, 6

Upper body

I'd planned on doing Fran today, to see how my time compares to the reverse Fran I did a few weeks ago. However, I had a really crappy night's sleep. I woke up in the middle of the night, couldn't get back to sleep, so read some Sherlock Holmes stories for a couple of hours. That did the trick, and I eventually fell asleep again. When I woke up this morning - around 7:30, which is late for me - I felt exhausted, but I thought this would pass after a few coffees and a long shower. When I got to the gym and started warming up with some light squat cleans/thrusters and pull-ups, I was sweating so hard I knew there was no way I'd get through a routine as demanding as Fran. In the end, I decided to do some simple heavy-ish upper body work.

Bench press; 6 holes, small bench
115 x 5
120 x 5
125 x 5
130 x 5
135 x 2, 3

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Supersets, relative max reps
Inverted rows, feet elevated - 12, 11, 10, 9, 9
Dips (strict, no swinging) - 12, 8, 8, 7, 7

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Cable fly curls, drop sets
30s - 10, 10, 9
20s - 8, 7, 6

Full body

Personal training with Paul

10 rft:
5 front squats @ 115lb, starting from the floor
5 pull-ups (strict)
Time = 12:00

I'm very pleased with this time, even though I've never done this routine before. All the rounds of squats were unbroken - the first rep each time was a squat clean - although a couple of times near the end I paused for a few seconds at the top in order to catch my breath. I think the first six rounds of pull-ups were unbroken, too. The best part about this routine is that I didn't rush and I was disciplined, controlling my breathing between sets and between the squats/pull-ups. I've been using this technique a lot recently, slowing down my breathing when necessary. It feels like I'm taking too long while I'm doing this - breathing in through my nose, then out slowly through my mouth - but it always seems to pay off with decent finish times. Basically, I don't think I could have done this routine any better, and that's always a good, rewarding feeling.

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4 rounds, each for time; 1 minute's rest between rounds
15 dips
20 push-ups
2:19, 4:02, 4:03, 3:55

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Cable fly curls; 30lb each side
10 with hold
9 with hold
8 with hold

Bloody hell, this burned my shoulders during the hold.