April 14, 2014 Upper / Light

• Bench Press (no arch): 225*8 245*5 255*4
• Pullups: 8,6,6
• Seated Press: 135*8 135*8 135*5
• Barbell Rows: 185*6 185*6 185*6
• Suitcase Carries: 45*70 steps 45*70 steps

42 minutes

Good session, light session for the week. I'm enjoying the core work, when this bulking dough is gone I should have a better core than last year. 

April 11, 2014 Lower / Light

• Deadlifts: 315*8 350*8 365*8
• Hanging Power Snatches: 135*4 135*4 135*3
• Hanging Power Cleans: 135*8 155*6-exhausted
• Wide-Stance Anti Rotational Chop: 60*8 70*7

Good session; going light on deadlifts is always challenging, and the muscles in my mid and upper back were fried the next day. Love that feeling.  Went high rep on olympic lifting...which means sets between 4 and 8 reps really. 

March 28, 2014 Upper / Light

• Pullups: 8, 7, 7
• Seated Press: 95*10 115*10 135*7
• BB Unilateral T-Bar Rows: 135*6 135*6
• DB Front Raises: 25*10 30*10

Good session, for this cut I'm going to be doing 1 light session per week, 3 heavy, 1 sprinting, and 1 dodgeball.  I'm inputting a ton of workouts right now (It's Easter Day) and when that's done I'm going to post the cut diet I'm going with.  This session went good, was kid of eyeballing weight since I haven't gone light in ages and had no idea what would put me in the 6-10 rep range. 

February 25, 2014 Upper / Light

• Bench Press (Cluster): 225*8,8,6,4,3,2,2,2,2,3 (40 reps / 9:30)
• Unilateral BB T-Bar Rows: 135*6 145*6
• Push Press: 225*1 225*1 225*1
• Neutral Grip Pullups: 8,6 gassed
• DB Standing Laterals: 15*11 20*7

39 minutes

Mixed things up a bit, did a cluster on benching, some light weight stuff, and standing laterals, which I haven't done in ages. Good session. 

February 6, 2014 Lower / Light..ish

• Hanging Power Snatches: 135*3 145*3 155*1 165*X
• Power Cleans: 185*2 185*1 185*1 185*2
• Deadlifts: 365*1 415*1 415*1
• Paloff Iso Holds: 100*2

36 minutes

Good session, since I was going lighter on deads I moved them back in the rotation.  Missed 165 on HPS, just didn't have enough bar speed.  

January 23, 2014 Lower / Light

• Deadlifts: 315*1 335*1 355*1
• Hanging Power Snathches: 150*1 160*1
• Ab-Wheel: 10

Hand hurts. Swelling is still going down, but it's pretty tender today. Still no cleans yet, the pinky isn't moving quite like I need it to in order to catch the weight proper.

January 14, 2014 Upper / Light

• Bench Press: 240*10 255*6
• Unilateral BB T-Bar Rows: 155*7 155*5
• Push Press: 185*5 185*7
• Cable Rows: 180*10 180*7
• Landmine Lateral: 50*7

32 minutes

Had to stay a bit late at work, was pretty tired by the time I got here; just did a couple sets on each movement instead of the usual 3-4.  Happy with the 7 at 185 on PP. Was beat after that.  Also, hand was feeling better, then I rolled over onto it last night while sleeping, and must have done so at an odd angle or something. I woke up almost screaming it hurt so bad, and couldn't get back to sleep for about a half hour from the throbbing pain.  It's swollen up a bit again...what a pain in the ass. 

January 13, 2014 Lower / Light

• Olympic Squats: 250*3 275*3 300*3 315*3 340*2
• Front Squats: 225*3 245*3 225*3
• Good Mornings: 135*5-yeah hamstrings are done.
• Paloffs: 80*10

26 minutes

Blew through this workout...barely any rest time. LOVE olympic squats, haven't done them in a while though.  May do them on my 'lighter' squat days. I can't believe I got 340 on them. I've improved so much these past 6 months on squatting.   Front squats went well too. Had nothing left in the tank by the time I got to the good mornings, the Olympics really drained me. Can't wait to do them again.  Also, hand is feeling a tad better, swelling down, and I can curl my pinky all the way when making a fist with much less pain. 

December 31, 2013 Upper / Light

• Bench Press: 230*10 240*10 250*7
• Cable Rows: 170*10 170*10 170*7
• Seated Press: 135*8 135*6
• 1.5 Pullups: 4, 2 yeah pretty much exhausted.
• DB Incline: 90*6 - aaand I'm done

31 minutes

Got out of work early so it sort of threw my rhythm off; I'm used to having a certain amount of food/time since eating when I work out. Didn't have that here.  

And another year is in the books, it's been a good one, got into best shape of my life this summer, and I'm making some sick size gains here.  I'm about 210 lbs. right now, and gaining!  Strength is going through the roof, I'm a happy camper.  See you in 2014!

December 30, 2013 Lower / Light

• Squats: 315*5 335*5 345*4
• Front Squats: 225*4 225*4 225*3
• Good Mornings: 135*5 155*5

25 minutes!!

Tried to do this one rapidly as possible.  Considering there's several minutes of warm up in that 25 I think I did a good job.  On the front squats I hit a massive O2 wall; I was just spent.  Felt great! 

December 27, 2013 Lower / Light

• DL: 405*1 405*1 425*1
• Power Cleans: 135*5 165*5 185*5 185*2
• Hanging Power Snatches: 135*5 145*2 135*5
• Pull-Throughs: 100*10

On power cleans I need to do better at exploding up, sort of like standing up fast, and not snapping my spine back, I feel like I have a tendency to do that and sort of catapult the weight up. 

December 20, 2013 Upper / Light

• Incline Bench Press: 205*10 215*8
• Cable Rows: 160*10 160*10 160*8
• Seated Press: 125*10 135*8 125*8
• Pullups: 8, 6 meh
• Paloffs: 100*8

38 minutes

light light.  LOVE seated presses; one of my goals this bulk is to work on my shoulders, and I definitely feel seated presses more in my delts than I do with the standing cousin of this movement.  Pullups were...meh. Chest/back was already tired, and I hate high rep pullups. 

December 16, 2013 Lower / light & heavy

• Trap-Bar DL: 405*1 455*1 495*1 525*1 545*X-gassed 525*1
• Front Squats: 225*3 250*3 275*2
• Good Mornings: 135*10 
• Reverse Hypers: 25*10 25*10

49 minutes

Hard to resist the temptation of loading up the hex bar..went for a PR, missed it, my hips were tired, probably should have gone 405-475-515-545 or something. Rest of session went well, gaining strength. 

December 13, 2013 Lower Body / Light

• Deadlifts: 315*3 335*3 345*3
• Hanging Power Cleans: 155*3 175*2 185*1
• Hanging Power Snatches: 135*3 145*2

26 minutes

Quick & light session, deads all done double overhand no straps. 

December 10, 2013 Upper Body

• Completely Flat Bench Press / BB Row Superset: 225*8 / 225*6 225*8/225*8 225*6/225*5
• Seated Press: 105*10 120*8 135*4-delts done...VERY intense
• Neutral Grip Pullups: 10, 8
• Landmine Laterals: 50*10 50*8

24 minutes!

So on bench today I decided to do it completely without an arch, with my feet in front of me on the ground, not pulled back (as I would to help with an arch).  Was interesting, definitely harder.  The rows suffered a tad because it wasn't a setup off a rack, I had to pull it off the pins of the bench.  Also...seated overhead press! WOW....my delts were FEELING this.  Way more than on the standing press, even with the strict form I had been using.  Intense!  

December 6, 2013 Upper / Light

• Standing Press: 135*7 145*5 135*5
• Cable Rows: 170*8 160*9 160*9
• BB Incline: 185*10 205*6
• Pullups: 60*2-dog tired
• PUPP: 1:00

 29 minutes

I actually went out to eat before this, it was 7:30 by the time I started.  Was pretty tired. Stuck standing press first, and kept form super strict again. 

December 2, 2013 Lower / light

• Squats: 315*3 335*3 345*2
• Front Squats: 225*3 245*2 255*2
• Good Mornings: 185*5 195*3
• Lumberjack Squats: 160*5 180*3
• 10 lbs. plank transfers: 4*2 4*2

46 minutes

Loooooooooooooow energy.  Seriously felt like I was in a stupor the whole session.  Kept it light on squats, front squats too.  Did some lumberjack squats, seriously love those things, feel so badass

November 28, 2013 Lower / Light

• Deadlifts: 315*10 365*10
• Hanging Power Cleans: 185*1 195*1 205*1-starfish errrywhere
• Hanging Power Snatches: 135*3 135*1 done. deadlifting killed me

Early workout on Thanksgiving. Plus I'm doing a bunch of application stuff so I'm incredibly distracted. Decided to do some high rep deadlifting since that usually kills me. It did. 

November 26, 2013 Upper / Light

• Bench Press: 235*9 225*10 225*6-lactic acid
• Cable Rows: 150*10 150*10 150*8
• Push Press: 195*4 195*4
• Rope Pullups: 6, 4
• Landmine Laterals: 50*10 50*10
• DB Incline: 100*5
• Ab-Wheel: 10

38 minutes

Good session, massive lactic acid hit on that 3rd set of benching.   Cable rows fit really well for me on higher rep stuff, not sure why.  

November 15, 2013 Upper / Light

• Standing Press: 115*6 135*4 125*6
• Pullups: 90*1 90*2 90*1
• Incline Bench Press: 225*1 235*1
• T-Bar Rows: 135*4 135*4 135*4
• Leaning DB Laterals: 15*10 25*8
• 10 lbs. plate-transfer planks: 4*2 4*1

41 minutes

Form was SUPER strict on the standing press, that's how I'm doing it from now on, no knee bend, no twerking the weight up.  I tried leading off with them here; I want to focus on shoulders, among other things on this bulk, so on the 'light' upper body thursdays.  I think I'm going to lead off with the standing presses.  This wasn't really supposed to be a light day, but I figured why not. Everything else went fine. Leaning DB laterals are the ones where you hang off the tower of a cable station or something and do laterals. Not sure if it worked or not...