Today
Power Clean
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3
stay
Cable Row
180 x 8 6 7 10 8 6 = 45
stay
Chins
+35 x 5
+25 x 8 8 8 7 4 = 40
use 25 for all
1 arm rows
65 x 10
75 x 10
85 x 10 10 = 40
85 for all
Rack pull shrugs
225 x 8 7 8 10 10 = 43
use wraps and move to 275
1/6/09
Standing OH press
135 x 3 3 3
Stay
Bench
185 x 8 7 6 5 5 5 5 = 41
Stay
DB Incline Bench
70 x 8 10 9 8 8 = 43
up to 75
BW Dip
16 12 12
Cable Horizontal Press
12 x 9 10 9 8 8
Move to 13
DB Front Raise
30 x 10 10 10 10
Move to 35
Notes: Shoulder dying after this workout, scheduled 90 min deep tissue massage, if that doesn’t work it’ll be time to see an ortho and probably get a cortisone shot. lame.
Workout #2 Car Pushes after work
Car + driver = ~3350 lbs
Course Length ~ 70 yards
Done with 3 people in a tandem fashion so reps were 2 on 1 off for 3 sets.
1/7/09
EZ bar curls (alternated grip each set)
95 x 8 6 10 8 5 5 = 42
Stay
Decline tricep extension
70 x 10 10 10 10
Move to 75
Upright Rows
115 x 10 10 10 10
Move to 135
Reverse wrist curls
15 x 20 20
Move to end of workout, add 5 lbs
Spider Curls
65 x 11 10 10 10
Move to 70
Single arm cable tri extension
30 x 10
40 x 10
50 x 10 10
Move to follow press downs, move to 50 for all sets
Cable Press down
150 x 8 8 6 6 6 5 4 = 43
DB lateral raise
30 x 10 10 10
Notes: shoulder still hurts, reorder exercises a bit next time, maybe change exercise selection.
1/8/09
Snatch
115 x 3
135 x 3
155 x 3
Stay
Sumo Dead
275 x 10 8 12 10
Move to 295
Front Squat
185 x 6 6 6 4 4 4 4 3
Drop to 175
SDL
135 x 10 10 10 10
Move to 155
Was going to do multi-directional lunges but was too dead. Did one set of leg extensions, decided I hated the machine and called it a day. Was going to do some calf stuff as well but didn’t really feel it. Maybe I’ll follow SDL with OH squats at ~95 lbs to start next week.
1/12
Power Clean
135 x 3
185 x 3
225 x 3
legs still sore from thursday so a little less powerful, 225 was hard.
1 arm row
85 x 10 8 10 8 8
Someone was on cable row so had to do these first
Go up to 90
Chins
+25 x 10 9 9 9 7
Go up to 30
Cable Rows
180 x 10 9 9 12
Go up to 195
Rack pull shrugs
275 x 10
315 x 10
365 x 10
415 x 6
Two ball planks
two sets to fail.
1/13
Standing OH Press
145 x 3 3 3
Stay
Bench
185 x 9 9 8 7 7(+3)
up to 195
Incline DB Bench
70 x 9
Uni incline DB Bench
55 x 10 10 10
Up to 60
Dips
BW x 20
+40 x 10
+40 for both sets
Cable Horizontal Press
13 x 10 9 7 7
Up to 14
DB Front Raise
35 x 10
40 x 10
45 x 10
up to 45 for all sets.
1/14
EZ curls
95 x 10 8 10 8
125 x 1 105 x 4
move to 100
Decline Tri extension
80 x 10 10 10
not really liking these right now, probably should be replaced with narrow grip presses anyway.
Spider Curls
70 x 10
75 x 10
85 x 10
do 85 for all to start
Cable press down
150 x 10
160 x 10
180 x 3
170 x 7
160 for all sets
Alt db Hammer curls
55 x 6
45 x 14 x 10
50 for all sets
Upright rows
135 x 10 10 10
Stay, improve form/save shoulder
DB Lateral Raise
35 x 8 8 6 8
Stay
1/14
Snatch
115 x 3
135 x 3
165 x 3
165 was hard. do 135, 145, 165 next time?
Sumo deads
295 x 10
315 x 10
345 x 8 7
365 x 5
Feeling strong, may be ambitious to do all sets with 345 next week, give it a try anyway.
Front Squats
165 x 10 10 10 10
did 165 for ease of weight transfer with lifting partner. Need to do 175 next week. Legs so dead from sumo this almost killed me though.
Elevated SDL
135 x 10
185 x 10 10
Use 185 for all.
This took an hour and a half with all the weight changes and stuff (partner was only doing 155 on deads) next time we’ll use better time management strategies (two bars etc) and do a couple more exercises at the end (OH squats or 1 legged squats and a calf exercise)
1/19
Power Clean
135 x 3
185 x 3
225 x 3 3 3
Cable row
195 x 9 8 10 9 8
Chins
+30 x 8 8 8 8 8
1 arm rows
95 x 10 10 10
Rack Pull Shrugs
365 x 8 8 8 8
405 x 8 (forced last 4 out)
405 on the rack pulls may have been too much to go for 8 on.
1/20
Standing OH press
95 x 12 12 12
Bench
195 x 8 6 7 8 9 4
Incline Bench
165 x 5
145 x 8 7 10 (3 forced)
Cable H press
14 x 6
13 x 6
12 x 12 6
Push up circuit
total 44 after 1
Ball Crunches
Hanging pikes.
Tried to hit 11 on my last set of bench, failed, and was drained for the rest of the workout.
1/21
Decline narrow grip press
185 x 7 8 5
175 x 9
Hurt my shoulder, not sure if I like it.
EZ curls
100 x 10 7 5 8
Stay
cable press down
160 x 10 10 10
move to 165
Spider Curls
85 x 10 10 10
Move to 90
Shoulder stuff
Cubans x 3 sets @ 30 lbs
Cable ext rotation x 2 sets at 20 lbs
Post delt flyes 2 sets at 15 lbs
1/22
Snatch
135 x 3
155 x 3
165 x 1
Sumo
350 x 9 8 7 6 6 4
Calf killers x 3 circuits
1/26
Power Clean
135 x 3
185 x 3
225 x 2 2 2
245 x 1 1 1
Cable Rows
195 x 10 10 10 10
Chins
+30 x 8 8 8
Pull up at BW x 10
Wide grip pull up at BW x 5
1 arm look away shrugs
90 x 10
Seated DB shrugs
90 x 10 10 10
Ended up working today when I didn’t expect it so I was quite tired by the time I got to lift so I cut it a little short.
1/27
OH Squats
45 x 10
65 x 10
95 x 10
135 x 7
Fronts
135 x 3
225 x 3
205 x 3
185 x 3
Backs
205 x 5
185 x 8
135 x 25
1 legged
+40 x 5
BW x 5
1/28
Bench
195 x 6 6 6
225 x 3
135 x 25
Standing DB OH Press
40 x 10 10 10
Incline smith bench throws
70 x 10
80 x 10
90 x 10
Cable Fly
10 x 12 12
1 set tri complex @ 70
1/29
Snatch
135 x 3
1 arm snatch
60 x 3
75 x 3
Snatch grip deads from 6 inch platform
135 x 10
185 x 8
225 x 5
245 x 4
SDL wide grip w/25 lb plates for deficit
145 x 12
195 x 10
245 x 6
1 legged SDLs
3 sets
Plate slides
45 x 8 8
Calves