Heavy upper

Bench press
130lb x 6, 6
135lb x 5 + 1

Pull-ups
25lb plate x 6 (using belt)

Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3

Barbell shrugs
225lb x 12, 12, 10

Clapping push-ups
12, 10, 7

Heavy Upper

Bench press
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6

Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)

Cable row
130lb x 6, 6, 6

Barbell shrugs
205lb x 12, 12, 12

Clapping push-ups
12, 10, 9

Chest and biceps

Got some colour on my face from yesterday's bike ride.

Bench press
130lb x 4, 4, 4, 4

Dips
18, 12, 10, 9

Clapping push-ups
10, 8, 8, 8

Incline dumbbell flies
30s x 12, 12, 10, 9

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Dumbbell curls
25s x 10, 10, 10

Wide grip barbell curls
70lb x 8, 8, 7

Standing cable curls; drop sets
50lb/30lb x 10/10, 10/7, 9/7

Chest and biceps

Rory Zambard

Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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Bench press
125lb x 5, 5, 4, 4

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

Chest and biceps

Bench press - 100lb x 12, 10, 8, 7

Incline bench press - 100lb x 6, 6, 5, 5

Alternating sets: clapping push-ups/standard push-ups
8/12, 4/10, 5/10

Machine flies (burn) - 55lb x 40; 50lb x 40

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Pinwheel curls - 47s x 7; 45s x 7, 7

Standing EZ barbell curls - 65lb x 12, 9, 9

Barbell curls, 21s (empty) x 3

Conditioning

4 circuits:
12 x parallette jumps
15 x clapping push-ups
20 x figure of 8 shuttle runs
30 x kettlebell swings
90 seconds skipping

Tried to do some snatches to finish off, but I simply had no energy left. This is probably due to the conditioning routine today, as well as all the shoulder work yesterday.

Upper body

Short and simple today because of time constraints.

Hang cleans 5, 5, 5, 5, 5
95, 115, 120, 125, 130 (3)

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Dips; maximum 60 seconds rest between sets
14, 8, 7, 6, 6

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Amrap 12
5 x push presses (from ground)
5 x clapping push-ups
Score = 9 rounds exactly

Full body: Heavy weight and conditioning

I decided to revisit a whole workout from about a year ago. This was originally done as a personal training session on November 26, 2011. Yeah, I know yesterday would have been more symmetrical, but I didn't think of doing this until this morning.

Clean and push press (t&g; 2 second lockout)
95 x 3
105 x 3 (only did 2 last time)
110 x 2
115 x 1
120 x 1 (but not a full 2 second lockout)

I only just checked out the video from last time and realized I did squat cleans back then. However, today I only did power cleans. A year ago I failed the press at 115lb several times, but I managed a single at both 115lb and 120lb today. The heavier lift stayed up for about a second before I had to drop the bar. Coincidentally and bizarrely, looking back on that video I noticed I wore exactly the same shorts and shirt today!

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Cindy on Steroids: Amrap 20
5 wide grip pull-ups
10 clapping push-ups
15 jump squats
Score = 10 + 1 pull-up

That's significantly better than last year, when my score was 9 rounds and 5 pull-ups. I can't remember if I used any type of strategy back then, but today I did a kind of "death by" technique. I would complete a round - which always took over a minute - then rest for the remainder of the two minutes. I would only get into position for the pull-ups when my watch approached the end of the second minute. This seemed to work quite well, hence the improvement. All of the pull-ups were unbroken, except for the 10th round, which was 3 and 2. The first round of all three moves was completed without any breaks.

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Each for time: 15 sit-ups (strict) and 30 bicycle crunches per side
59, 1:15

These were tougher crunches than a year ago, but I still beat both times, which were 1:05 and 1:25.

Overall, a decent workout today.

Pushing

Alternate sets

Military press @ 75lb - 6, 4, 4, 3, 3
Dumbbell bench press @ 50s - 7, 7, 5, 6, 6

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Clapping push-ups - 8, 7, 6, 7, 7
Incline dumbbell flies @ 25s - 12, 9, 9, 11, 9

This was the first time I did clapping push-ups where my feet left the ground, too. 

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A quick metcon to finish.

RFT: 9-7-5-3
Dips
Push press @ 95lb (starting with a clean at the beginning of each round and after a break)
Time = 6:03

I probably could have gone 10lb heavier with the push presses, although there weren't any unbroken sets. The first 9 reps were broken down into 5 and 4.

Full body: Heavy weight and Conditioning

Personal training with Paul



Clean and Jerk:
95 x 3
105 x 2
110 x 2
115 x 0
115 x 0 (couldn't quite hold the bar up long enough)
115 x 0
115 x 0

I felt close to completing the movement successfully at 115lb, but I couldn't lock out my arms for more than a split second. The video above shows my second and third attempts. My shoulders still feel fatigued from Thursday' upper body workout, which didn't help. The next routine punished them even more.

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Cindy on Steroids: Amrap 20
5 wide grip pull-ups
10 clapping push-ups
15 jump squats

Score = 9 rounds + 5 pull-ups

Bloody hell, this got my heart pumping! It was good to do a seriously punishing conditioning routine again because I've been concentrating on lifting heavy the past few weeks. This is the first time I've done Cindy on Steroids; I usually do the plain vanilla Cindy. It felt great to be able to do jump squats again, this being the first time in months due to my dodgy left hip.

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Each for time: 15 sit-ups, 30 bicycle crunches per side
1:05, 1:25

Full body: Heavy weight

A shorter workout today because I have a busy morning.

Back squats (to just above parallel)
115 (8), 135 (8), 165 (5), 185 (3), 205 (3), 215 (3)

My hip only seems to hurt when I squat to parallel or lower, so I made sure to stay just above that today. There were a couple of reps when I did drop to parallel and, sure enough, there was a slight twinge in my left hip. I was pleased to be able to go lower than rack squats today, but I need to be careful not to push my luck.

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Push presses (with 2 second hold) 3, 3, 3, 3, 3, 3
75, 85, 95, 100 (2), 100 (3), 105 (2)

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5 rft:
5 dips (no kipping)
10 clapping push-ups
Time = 9:30

Bollocks. Last time I did this routine I finished in 9:01. My push-ups were pretty crappy today and that cost me time.

Full body: Heavy weight

No, you're illiterate, you moron.

An earlier session today and I felt a bit groggy at the start. I was awake at my usual time - around 6:00am - but I normally have an extra hour to ease myself into the day! Still, the chance to play with the new gym equipment made up for that.

Power clean and press: 3, 3, 3, 3, 2
95, 105, 110 (2), 115 (0), 115 (1), 115 (0)

On the "0" sets I could do the cleans, but couldn't lock out the bar overhead. At least I could throw the weights down without causing any damage! My PR for push presses is either 110 - locking out, but without the hold - or 105 with the hold.

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Amrap 15:
10 ball slams (20lb)
10 kipping pull-ups
10 clapping push-ups
Score = 5 rounds + 3 clapping push-ups

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Trap bar deadlifts 5, 5, 5, 5, 5
150, 170, 190, 210, 230

Interesting new way of doing deadlifts. The neutral grip is wider than I use for standard deadlifts, but I actually felt it was easier to keep good form with this set up (head and chest up, "gorilla" back). I might try using this the next time I go for a 1 rep max deadlift. However, from what I've read online, the trap version uses more squatting muscles than a standard deadlift, so I should probably treat it as a different move all together.

As a side note, I've found all the deadlifts I've been doing in recent months have definitely helped with my long term back pain. I don't recall having any significant pain for a long time. I'm sure the deadlifts have been helping to strengthen my lower back.

Upper body: Heavy/moderate weight

Me, at a cafe in Brighton, exactly 6 years ago

Hang power cleans @ 120
(Warm up: 5 @ 85; 4 @ 95)
4, 4, 4, 4, 4 = 20

This is the second consecutive time I've hit all 20 reps, and this time I was consistent with every set. The last 2 sets were challenging, but I never felt like I was struggling or not in control.

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Superset:
Bench press @ 120 - max (small bench, 6 holes): 7, 4, 3, 3, 2
Push-ups - max: 12, 9, 7, 8, 8

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Cable row 5, 5, 5, 5, 5
130, 140, 150, 160, 165 (4)

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5 rft:
5 dips (no kipping)
10 clapping push-ups
Time = 9:01

Full body: Moderate/light weight

Anniversary cake

Personal training with Paul

Today's workout marks 4 years since I've been exercising with a personal trainer. All jokes aside, thank you Paul - you've improved my quality of life immeasurably!

Death by power clean @ 105
8 rounds + 8 reps

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Every minute on the minute do 6 box jumps @ 20", followed by clean and presses @ 75lb. Rest for the rest of the minute, for a total of 15 minutes.
Score = 71 c&p

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Amrap 12:
6 clapping push-ups
7 pull-ups (any kind of overhand)
8 dips (kipping allowed)
9 sit-ups
Score = 3 rounds + 5 dips

Although there was no heavy lifting today, this took a lot out of me. It was tough! That being said, there's no way I would have had the mental or physical strength to even attempt these routines 4 years ago.

Full body

Personal training with Paul

Front squats (for time):
95 x 10 - 18 seconds
115 x 10 - 1:35
115 x 10 - 24 seconds (switched grip)
135 x 10 - 2:39
145 x 10 - 4:56

The correct grip for front squats is still causing me problems when I start to use heavier weight. The first round at 115 was so much slower than the second because my left wrist started to hurt (it's always the left). Perhaps it's not a bad idea to switch grips, as I did today, while I try to build up my wrist flexibility. I'll try the two-fingered style for light weights, then switch to my old cross-over style as I get heavier.

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5 rft:
5 deadlifts @ 225
10 burpees
Time = 10:02




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Amrap 10:
5 wide grip pull-ups
10 clapping push-ups
15 jump squats
Score = 4 + 10 clapping push-ups

I actually thought its was only 3 completed rounds, not 4, but I was so out of breath and sweating like a pig that I lost count. If Paul's correct - bearing in mind he's getting forgetful in his old age - that would mean I was close to completing a round every 2 minutes, which seems pretty quick.

Don't know what I looked like coming out of the changing room afterward, but Eric took one look at me, said "Holy shit!", and burst out laughing. That can't be good.

I was feeling pretty drained when I started this morning, so I'm pleased with how today went, particularly the deadlifts/burpees routine, whatever the score was. I definitely need to start paying attention to how my body feels during the week, otherwise I'll end up overtraining again. 

I'll be switching back to my previous style of training for the next couple of weeks so that my legs will be fresh for the two cancer benefit runs I'll be doing on 2 Sundays (September 18 and October 2). They're only 3k and 5k respectively, but they're both on what would normally be rest days. Besides, doing just leg training on Tuesdays will mean I'm not sore on Sundays.

Full body: Heavy weight + plenty of whining

I'm cravin' it.

Felt a bit bleh this morning, perhaps because I started the day with an upset stomach. This might have been due to overdoing the fibre in the second half of yesterday! I had a homemade fruit smoothie as a mid-afternoon snack - lots of fruit and protein - and for dinner I cooked salmon in sesame oil and ginger, with about a cup and a half of veggies, plus about a cup of mashed cauliflower with paprika and garlic. I tried the latter for the first time because I keep reading that it's a good substitute for mashed potato; although it tasted nothing like it, it was delicious nonetheless. Oh, and I had an apple with some peanut butter as a late evening snack. So, plenty of fibre and protein yesterday, and I paid the price this morning, which might be why I felt a bit weak. 

It also might explain why last night I had a dream that I ate a Big Mac. Seriously.

Hang power clean and press, holding the bar overhead for 3 seconds:
65 (3), 75 (3), 85 (3), 95 (3), 100 (3), 105 (2.5), 105 (2), 105 (1.5)

My back was a little sore when I started training today, so I avoided jarring it with fast cleans from the ground, opting for hang power cleans instead. In the sets where I've noted a half rep, that's because I managed to get the bar overhead and lockout my arms, but the bar came straight back down; I couldn't keep the bar up once I'd got it there.

Also, in the third rep of the first set, I hit my chin hard with the bar when I was doing the push press. It fucking hurt and I thought I'd chipped a tooth because I'd jammed my teeth together! Jeez, great start! Update: I can feel a bump developing on my chin!

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Box front squats 5, 5, 5, 5, 5 (small bench, wooden step)
115, 125, 135 (3), 135 (2) - quit

This was very disappointing. I didn't fail - and, subsequently, quit - because I couldn't perform a squat; it was because my left wrist was hurting and I couldn't maintain the "bent wrist" grip. I was using the squat rack in the corner of the gym, and in the third rep of the last set that I attempted I got to the seated position on the bench and had to let the bar go. Thankfully, I could drop it on the rests without too much noise. Considering I managed to PR with a 150lb full ROM front squat a few weeks ago, today's result really pissed me off.

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Dumbbell piston press 5, 5, 5, 5, 5 per arm
37s, 42s, 47s, 50s (4), 50s (3)

This is pretty much the same score as last time, although the number of reps in the two 50lb sets were the other way round.

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3 RFT:
5 weighted dips @ 25
7 dips
9 clapping push-ups
12 push-ups

Time = 13:14

Thankfully, I finished today on a positive note. Last time I did this I finished in 14:38, which is 1:24 slower than today. The weighted dips were by far the toughest part of the routine.

Although today didn't yield great results, there were some positives, especially the score of my final routine. Plus, I managed to push my way through this morning's training even though I wasn't feeling 100%. Not sure if a Big Mac fits into my starch-free diet, though...

Pushing

Personal training with Paul

Bench press 5, 5, 4, 3, 3
105, 115, 125, 130, 135 (2)

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DB piston press 5, 5, 5, 5, 5
37s, 42s, 47s, 50s (3), 50s (4)

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3 RFT:
5 weighted dips @ 25
7 dips
9 clapping push-ups
12 push-ups

Time = 14:38

A little disappointed with myself, not because of my score but because I lacked focus and concentration in the first round. This was a tougher routine than it sounded, so now I have a score to beat. However, I was much too chatty at the start and I need to be more consistently disciplined, especially with RFTs and Amraps.

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DB fly to press combo @ 22s
10-10, 10-10, 10-6

Pushing

Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 150 (2)

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Flat db bench press
40s (12), 45s (8), 50s (4), 50s (4), 40s (8)

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20-15-10-5 reps for time
Barbell push-press @ 95
Clapping push-ups

Time = 15:07

Today wasn't as tough as I expected, following 48 hours after a challenging pushing routine on Saturday. However, I deliberately stayed away from dips today because I didn't want to put too much stress on my left shoulder. It feels fine, but I want to give it some decent rest for a few days. My pecs are still incredibly sore from Saturday and I felt every rep of the various bench presses.

I've done heavier push-presses before, but I was trying to go for speed rather than weight today. Working with 95lb meant I was able to keep good form throughout the routine, but it was still reasonably challenging. I started off with 5 reps, then had to drop to 3 consecutive reps for the rest of the routine, except the last one which was 2-2-1. All of the push-ups were doubles with a few seconds rest in between (sometimes after landing on my face) except the last round which was all singles.

Pushing

Trained a bit later today because of a late night yesterday watching a friend doing crazy stuff with hair. I was quite tired because I only managed a few hours of sleep, but I don't think it made any difference to my performance.

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Bench press (7 holes; small bench)
5 sets max reps to a max of 20 @ 135
5, 4, 4, 3, 4 = 20

Just managed to knock out the 20th rep in the last set, so I'll add 5lb the next time I try this.

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Military press: 3, 3, 3, 3, 3
80, 80 (1), 75 (3), 75 (3), 80 (1.5)

I only managed one rep in my second set at 80lb, so I dropped down to 75lb for a couple of sets, then back up to 80. I looked back at earlier military press routines and this starting weight was significantly higher than I've attempted previously. Not sure why I decided to start with 80.

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20-15-10-5 reps for time
Dips
Clapping push-ups

Time = 13:31

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Machine shoulder press; 3 sets @ 60
4, 4, 4

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Mixed results today. The most challenging part was when Eric asked me to spot him while he was doing incline bench presses. Me. Spotting him. I asked him who was going to spot me while I was spotting him.