Heavy upper

Bench press
125lb x 6
130lb x 6
135lb x 5 + 1

Neutral pull-ups
25lb plate x 6

Dumbbell shoulder press
35s x 10
42s x 6, 5

Wide cable row
110lb x 6
120lb x 6, 6

Feet elevated push-ups (Swiss ball)
18, 13, 11

Back and calves

My left knee was a bit painful this morning - possibly due to yesterday's shuttle sprints - so I decided to skip the deadlifts and concentrate on upper back moves.

Bench press
95lb x 5
105lb x 8, 8, 8, 7

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Weighted pull ups
B/w x 5
30lb x 5, 5, 5, 5

Bent over barbell rows
95lb x 12, 12, 10

Neutral grip pull downs
70lb x 12
80lb x 12
90lb x 12
90lb/70lb/50lb x 12/7/8

Wide grip cable row (burn)
40lb x 40, 40

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Barbell calf raises on step
135lb x 15
155lb x 15, 15

45 degree calf raises (burn)
170lb x 40, 40

Back, calves and forearms

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
225lb x 5, 5, 5
135lb x 10

Weighted pull-ups
B/w x 5, 5 (warm up)
30lb x 5, 5, 5, 4
B/w x 8

Wide cable rows
100lb x 12, 10, 8, 9

Row/rear delt machine
60lb x 20, 17, 20
60lb/40lb/20lb x 15/10/20

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45 degree calf raises
110lb x 40, 40, 40

Front/back body-weight standing calf raises
20/20 x 3, continuous

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Barbell wrist curls
60lb x 12, 8, 7

Wrist roller
5lb x 3 - up and down, 30 seconds rest between sets

Shoulders and back

Barbell shrug and hang clean
95lb x 8, 8, 8; 70lb x 10

Wide grip pull ups
12, 9, 7, 6

Barbell front raise
45lb x 12, 12; 55lb x 12, 12

One-arm dumbbell rows
60lb x 10; 65lb x 8, 8, 8 per arm

Seated Arnold press
30s x 10, 8, 7

Wide cable rows
90lb x 12; 110lb x 8, 9, 8

Dumbbell lateral raises (burn)
15s x 40

Deadlifts
135lb x 10
195lb x 10, 10

Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

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Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side

Back and biceps

Deadlifts - 185lb x 10, 10

One arm dumbbell rows - 60lb x 10, 8, 7 per side

Lateral pull-downs - 90lb x 11, 8, 8

Barbell row - 65lb x 12; 70lb x 11, 10

Wide cable rows - 5 minute burn

EZ standing barbell curls - 50lb x 13, 9, 9

Concentration curls - 22lb x 8, 6, 5

Seated alternating dumbbell curls - 5 minute burn

Got a serious vein-popping pump in my arms today!

Full body

Push press - 5, 5, 5, 5, 5
85, 95, 105, 110, 115 (4)

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Yesterday's main site WOD.

Deadlift - 5, 5, 5, 5, 5
225, 245, 255, 265, 270 (3)

At last - an official demo video that actually emphasizes good form and technique for a lift. I followed the advice of the trainer and leaned back once I had a good grip of the bar, because that put the weight firmly in my heels. Besides, there's no danger of me toppling backward, which gave me confidence with my posture. Plus, this helps to avoid "stripper's butt"! Also, I was strict about not letting gravity pull the bar on the way down, so I ensured that I had control when I lowered the bar. 

I used a one-rep max calculator to guesstimate what I should be aiming for with my final set. As my 1RM is 325lb, the target came out as roughly 280lb, which is 10lb more than I managed. However, when I do a 1RM routine, my form is usually dodgy for the final lift, whereas today I was being ultra strict with my technique. Therefore, I'm not disappointed with "only" hitting 270lb for three reps. I was very pleased with my form today, so that's a good trade-off.

I wore long jogging pants today to try and protect my shins, but when I was squatting to address the bar for my last set I could see some blood showing through!

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Wide cable rows; max reps @ 80lb
20, 15, 12

I don't want to overtrain again, so tomorrow will be a rest day. I'd forgotten that when I trained like this before, I worked out on Monday, Tuesday, Thursday and Saturday (PT session), so that's what I'm sticking with for a couple of weeks. I'll probably switch back to the previous pushing, pulling, legs and conditioning split at the end of the month.

Pulling

44

Only time for a short workout today. Also, I had a bit of an upset stomach, which was due, I think, to too much caffeine. I stayed up later than usual last night to watch the U.S. election results so I felt quite tired today. I tried to get myself going with lots of coffee throughout the day.

10-9-8-7-6-5-4-3-2-1 rft
Power cleans @ 115lb
Kipping pull-ups
Time = 17:43

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Wide cable rows
100lb x 10, 10, 7, 9

Pulling

Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 0, 0

I think I should have spent more time warming up this morning. I arrived at the gym and jumped straight into my workout. My failure with snatches today was more a matter of mental preparation, I think; I didn't have much focus and my mind wasn't very relaxed. This improved as my session progressed, though.

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Wide cable rows
120 x 5
130 x 5
140 x 5
145 x 4
145 x 4

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5 rft:
8 x power cleans @ 115lb
8 x kipping pull-ups
Time = 13:13

Pulling

Not much time today, so had to keep it short.

Strict pull-ups - 9, 7, 7, 6, 5

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Wide cable rows
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

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Isabel
30 power snatches @ 85lb
Time = 7:40

September 25, 2012

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.

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

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

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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

Nate Schrader and Graham Holmberg

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

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Wide cable rows
70 x 10
90 x 10
100 x 10
105 x 10
110 x 7

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5 rft:
8 x hang power cleans @ 95
8 x bent over rows @ 95
Time = 10:05

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Kipping pull-ups, relative max: 9, 7, 5, 5, 5

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75 x sit-ups
Time = 3:33

Upper body: Pulling

I need to get my grip as relaxed as this.

Plenty of practicing and warming up with the first two exercises.

Hang power snatches
Warmed up for about 10 minutes with a broom handle, 25lb bar and a 45lb bar.
65 x 4*
70 x 4*
65 x 4, 4, 4*
70 x 4*

Even though I did lots of practice snatches, I felt like the first set at 70lb required a bit too much pressing out, so I dropped the weight back 5lb for a few sets. When I tried 70lb again, the first few reps were decent, but the fourth had a little bit of pressing. The sets with asterisks (*) are the ones in the video.

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Hang cleans
95 x 6
105 x 3
115 x 3
120 x 3
125 x 3
130 x 3

My form started to suffer in the last set, so even though I felt I had the strength to add more weight, I decided to call it quits.

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Wide cable rows
70 x 10
90 x 10
100 x 10
105 x 10
105 x 6

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Incline curls @ 25s
9, 5, 4

Full body: Heavy weight

Annie Sakamoto

I've been advised to "listen to your body" when planning a daily workout. Well, after yesterday's conditioning punishment, today my body was saying "Stay home." This morning I planned two alternative workouts: one was for arms and active recovery, the other a heavy weight routine. I only made my final decision when I stepped out of the locker room. My triceps were so sore from all the dips and push-ups yesterday that there seemed little point in doing any arm-specific routines. I wasn't feeling fatigued at all, just suffering from doms everywhere! In the end, I'm glad I went with the heavy option.

Deadlift - 1 rep max
135 (1)
165 (6)
185 (5)
205 (3)
215 (1)
225 (1)
225 (1)
235 (1)
245 (1)
255 (1)
265 (1)
275 (1)
280 (1)
285 (1)
290 (F)

That's a new PR. I'm hoping to hit 300 by Christmas.

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Bear complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Rack Jerk = 1 rep
75, 85, 95 (F), 95, 100, 105

When I did this for the first time on Saturday I felt like I had a little bit more in me, so I went for it today. Only a 5lb improvement, but still. The first time I did 95 today I failed on the rack jerk; I locked out, but the bar didn't stay up. The second time I made sure I had much more momentum. It's almost like I need to mentally reset myself with every movement in every set. I almost failed the rack jerk at 105lb. My right arm felt like it was going to drop back down just as it was about to lock out, and it took sheer will power to get it up there and hold it. I'm sure it wasn't pretty to look at, but it worked.

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Wide cable rows
5, 5, 5, 5, 5
Warm up: 5 @ 90
110, 120, 130, 135, 140 (4)

It's been several months since I did these and I only decided to do them at the last minute today while waiting for Cher. A very slight improvement - 1 rep more at 140lb.

Good session today. Perhaps I'll treat myself to that arm day tomorrow!