October 18, 2012 Upper Body

• Incline Bench Press: 245*3 255*2 265*2
• Pullups: 80*3 80*3 80*3 80*2 80*2
• Pullups Giant-Set: 10, 2...ok that wasn't a bright idea
• Standing Press: 135*7 155*3
• Ab-Wheel: 10, 10

Great session really; moved up the weight a tad on the incline press and it didn't feel that heavy.  Pullups went well. Decided to try a giant set where I did as many as I could, dropped off the bar, took a few breaths, and then tried to bang out some more. Didn't go well.  Was too exhausted for the 2nd batch.   Standing press was nice, got 155*3 which is cool I guess. Ab-wheeled after.  Then to finish off I did a ton of pigeon stretching for the left leg/piriformis/IT-Band/sciatica.  Actually I foam rolled it for a while, stretched for a bit, and then got into the pigeon stretch which is the most taxing, so it makes sense to warm up for it so to speak.  The good news is that I did it until the nerve or whatever felt relaxed. When I got up it was the first time in about 6 weeks that I haven't felt something odd in that leg from the nerve.  As I write this now the tingling/pain has been almost non-existent.  If anything the calf just feels tight, not painful.  I'm sure it'll be shitty again in the morning, but I'm going to keep stretching and hopefully it'll help over time!  Yaay, etc. 

September 27, 2012 Upper Body

• Incline Bench Press: 245*2 255*1 245*1 - still burnt out from 9/25 chest workout
• Pullup Giant Sets: 80*2-BW*10 80*1-BW*9 - weight belt broken
• Standing Press: 115*10 135*6 145*4
• Viking Quest: 0:40 (215) 1:25 (411)

OK, so I'm an idiot. I thought by putting my leg workouts on Monday & Friday, and sprinting on Wednesday that would make things easier on my legs.  But I forgot that'd mean I was benching Tuesday & Thursday.  Yeah not good times.  Also weight belt was broken so I had to hold the DB between my feet for those pullups. Not good times either.  Standing presses went fine.  Can't wait for next bulk.  May just put them first for the heck of it on this day. I  want this day to be distinctly different from my other upper body day, and right now it doesn't have that feel.   Did some rowing after the weighted stuff was over. Lungs were on fire after that 400m portion.  

December 18, 2011 Conditioning

• Weighted 34.5" Plyo Box Jumps / Seated Plyo 34.5" Box Jump Giant Set: 6kg*15-BW*15
• Plyo Bench Clap Pushups: 8, 7, 6
• P.U.P.P.: 1:00

Basic session.  I feel the clap pushups a bit more than the regular bench pushups.   PUPP was not to failure, just something to keep my core awake.  

December 12, 2011 Lower, Heavy

• Deadlifts: 320*3 380*3 400*3 420*3 430*3
• Hang Cleans: 170*3 180*3 190*3 200*2 180*3
• Weighted 34.5" Plyo Box Jumps / 34.5" plyo Box Jumps Giant Set: 15*15 - BW*15
• Shoulder Touch Planks:12, 10

Niiiiiiiiiiiiiiiiice session.  I'm focusing on really tearing the bar off the ground, really helps when you start getting to higher weights.  Considering a month ago I was at 405*2 I'm happy with today's results. I'm actually thinking that the 420 and 430 are 3 rep records for me.  Hang cleans went well. I need to get some chalk though.  I'll be looking for a 3rd at 200 next week.  Need to keep practicing form before hand as well.  That giant set I did afterward destroyed me.  I literally did 30 jumps to 34.5" in less than 90 seconds.  

October 3, 2011 Upper

• BB Flat: 275*3 280*2
• BB Flat G.S: 275*3/185*15/135*12
• Pullups: 70*3
• Pullup G.S: 70*2/ BW*7
• Push Press: 185*3 205*2
• Kettlebell circuit (10 swings/ 10 rows/ 10 squats 15kg): 3
• Ab Wheel: 12

Alright here's the deal, my core and especially my lower back is absolutely demolished with soreness.  Didn't do the conditioning workout yesterday, and I'm not back squatting or deadlifting this week, I'll do a substitute for them.  As for this session I had a great spotter, so I did giant sets at the end of the benching workout.  I also tried it with pullups, felt good man.  Did a little alternative with my conditioning work since a staff member was doing a free kettlebell demo with some people I hopped in.  Good times.