Back and calves

Weighted chin ups
B/w x 5
35lb x 5
40lb x 5
45lb x 5
47lb x 4
B/w x 12

Deadlifts
135lb x 10
185lb x 5
225lb x3
275lb x 1
295lb x 1
305lb x 1
I nearly passed out from the rush of blood to my head after the last rep.

Lateral pull downs
100lb x 8
110lb x 8
120lb x 6, 6

======

Seated calf raises
90lb x 15
115lb x 12, 12, 17

45 degree calf raises
190lb x 40
200lb x 40

Pulling

Power cleans
95lb x 3
115lb x 3
125lb x 3
130lb x 3
135lb x 3
140lb x 1, 0

Weighted chin-ups
35lb x 3
40lb x 3
45lb x 3
50lb x 3
55lb x 3
60lb x 2

Barbell shrugs
135lb x 15
155lb x 10, 10, 10

Pulling

Power cleans (resetting)
95 x 3
115 x 3
125 x 3
130 x 3
135 x 3
140 x 2
140 x 2

I usually opt for t&g power cleans, but my technique has been a bit shitty the past few times. I think this was in part to trying to move too quickly without focusing on my form. Therefore, I allowed myself to reset after each rep today, so that I was able to concentrate on each rep, rather than trying to get through each set as quickly and fluidly as possible. That makes this a slightly different type of exercise, but it's worth it if it forces me to concentrate on my form.

======

Chin-ups, weighted - 3, 3, 3, 3, 3, 3 (strict)
35, 40, 45, 50, 55, 60 (2)


======

Cable rows - 5 x max reps @ 150lb
5, 5, 5, 5, 5

My form during the later sets was better than the early ones, as I leaned back less.

Pulling

According to this, I think I'm somewhere between
15% and 20%. 3% looks like a bloody reptile.

I had to postpone my usual training time because of a busy morning. I was less busy this afternoon, so I managed to fit in a quick session (thankfully, just before the jocks started arriving).

Chin-ups, weighted - 3, 3, 3, 3, 3, 3
35, 40, 45, 50, 55, 60

First time I've managed all three reps at 60lb.

======

Cable rows - 5 x max reps @ 150lb
5, 5, 5, 4, 4

======

5 rft:
8 power cleans @ 95lb
8 inverted rows off parallettes
Time = 9:32

Pulling

How I felt this morning.

My arms felt a bit knackered today, plus the gym was pretty humid. On top of that, I felt really old this morning, as it was Madi's first day in Grade 3. GRADE-BLOODY-THREE!? Jesus - where did the years go?

Power snatches (from the ground)
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 2

Bit of a press out on the last two sets.

======

Chin ups (weighted)
35 x 3
40 x 3
47 x 3
52 x 3
55 x 3
60 x 2

Same as last time.

======

Supersets
Wide pull downs @ 80lb - 10, 10, 10
Chest supported rows @ 100lb - 10, 8, 6

Pulling

The Unicorn

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

I attempted a fourth rep at 125lb, but couldn't move the bar. This was because of lack of strength, rather than any problem with my wrist.

======

Wide cable rows
70 x 10
90 x 10
100 x 10
110 x 10
115 x 8

======

Weighted chin-ups; max reps @ 35lb
5, 5, 4, 4, 4

======

12-10-8-6-4-2 rft
Hang power snatches @ 70lb
Dumbbell swings @ 55lb
Time = 10:47

At the end of the 6-rep round, I dropped the bar on my head instead of in front of me. Ouch!  

142lb of bulked up manliness

Pulling

Chin-ups (weighted)
25 x 3
35 x 3
40 x 3
45 x 3
50 x 3
55 x 3
60 x 2

I think the last time I did weighted chin-ups was back in February, when I got up to 3 reps with a 50lb dumbbell. That was as part of an alternating sets routine - along with push presses - so I'm not sure what this weight increase tells me. Still, I'm reasonably pleased with 60lb for two reps, although I need to figure out how to hang the weight off that belt/chain contraption because holding a heavy barbell between my feet was a bit uncomfortable. Because I hadn't done this type of workout for several months, I simply copied the same weight as last time, then kept going until I failed a rep.

======

Hang power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 2

I tried doing split snatches to start with, and they felt pretty comfortable in the first two sets. However, my co-ordination fell apart from 80lb onwards and I went back to doing straightforward hang power snatches without splits. This is a technique I'd like to master, as I felt it was much easier for me to get under the bar a bit, then stand up straight.

I know it look like I'm not making too much progress with my snatches, but I want to be patient and just keep practicing until I've perfected my technique.

======

This is one of those metcons I make up on the spot, then halfway through the first set I realise it's a damn stupid idea, and I feel like quitting.

12-10-8-6-4-2 rft:
Kipping pull-ups
Inverted rows on parallettes
Time = 8:58