March 9, 2015 Upper

• Bench Press (pinkies on knurling): 265*1 275*1 290*1 225*6
• Pendlay Rows: 135*3 185*3 160*5
• Push Press: 185*1 205*1 225*1 235*1 245*1
• Sternum Pullups: 25*4 25*3 25*3
• Hexbar Farmer Walks: 315*60 315*53
• Push-Up Plank Press: 1:08 1:02

Good stuff here, getting closer to 300 with the narrower grip on benching. 

February 27, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Neutral Grip Pullups: 10, 6, 7
• Landmine Laterals: 45*10 55*5
• Hexbar Farmers: 315*65 335* 25 335*10
• Push-Up Position Plank: 1:00 1:00

Good times.  Brought landmine laterals back in. I just have a hard time figuring out where to fit them in during the week, or remembering to do them at the end of workouts.  Great movement though. 

August 8, 2014 Upper

• Incline Bench: 225*1 245*1 255*X - went to beach today, absolutely flat
• T-Bar Rows: 160*3 170*2
• BB Seated Press: 135*5 155*2
• Sternum Pullups: 7, 6
• PUPP: 1:05

Felt completely flat after going to the beach earlier in the day. 

June 13, 2014 Lower

• Hanging Power Snatches: 115*3 135*3 145*2 150*1
• Hanging Power Cleans: 135*4 155*4 175*3
• Deadlifts: 315*2 365*3 285*3
• PUPP: 1:00, 1:02

Deload week, led off with HPS's, went very well, happy with the 150. Not too much star-fishing either. So that's good. 

June 10, 2014 Lower Body

• Squats; 315*4 350*2 365*1,X 
• Pin Squats: 315*1
• Squats: 385*1 315*2
• Front Squats: 225*2 250*1 275*1
• Good Mornings: 225*2 250*1
• PUPP: 1:00, 1:02

Got buried going for 2nd rep on 365, reset everything and hit 385.  Front squats went well, as did good mornings. Avoiding dead-bugs for a couple weeks while I let lower groin/hernia/whatever hopefully heal.  I have other core-stuff I can do for the next fortnight or so, threw in PUPP here. 

April 4, 2014 Lower / Heavy

• Deadlifts: 405*1 455*1 485*1
• Hanging Power Snatches: 135*3 145*2 145*1
• Power Cleans: 185*2 205*1
• Pull Throughs: 120*5
• PUPP: 1:00

41 minutes

Good session here, nothing of note. 

March 13, 2014 Upper / Heavy

• Incline Bench: 225*1 245*1 265*1 275*1 290*X
• Cable Rows: 250*2 NEW PR!!
• Standing Press: 155*1 175*1 185*1
• PUPP: 1:00

Another brief session; went for a PR on incline benching, missed it. I should have gone 235-270-290, I think I would have had it.  I'm as surprised as you are that I actually have a cable row record recorded, but I do.  And now I have a new one. Yaaay

December 19, 2013 Lower / Heavy

• Sumo Deadlifts: 405*1 455*1 475*meh. Got it, but not nice.
• Power Cleans: 165*5 185*3 205*2 225*X 185*5
• Hanging Power Snatches: 135*3 150*1 145*1-tired
• PUPP: 1:05

42 minutes

Meh, just one of those tired days.  Tired tired. 

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. 

November 18, 2013 Lower / Heavy

• Squats: 315*1 335*1 355*1 375*quads quit
• SLDL: 315*3 365*2
• Lumberjack Squats: 135*5 180*5
• PUPP: 1:00

35 minutes

OK, so with the sprinting yesterday my quads are absolutely excruciating today. Not sure why exactly, usually it's my hamstrings. Really gimped the session overall.  Switched to SLDLs since it's not a quad-based exercise really.  Also did lumberjack squats, which oddly didn't hurt my quads. 

November 14, 2013 Lower / Posterior Chain / Light

• Deadlift: 365*5 385*5 405*5
• Power Cleans: 135*3 155*3 175*3 185*2 195*1-gassed
• Hanging Power Snatches: 135*3 145*2-gassed 135*3
• Pull-Throughs: 110*10
• P.U.P.P.: 1:03

42 minutes

Actually did 'high rep' deadlifts for once.  Was actually pretty gassed afterward.  Just finished what I could on the olympic lifting and got out.  Good session though, I don't do much past 3 rep sets ever on deadlifts, but I actually like that stuff more than I realize often. 

October 28, 2013 Lower/Heavy

• Squats: 315*1 340*1 365*1 380*Blarg 315*2
• Front Squats: 225*3 235*3 245*3
• Good Mornings: 155*5 175*5
• Hanging Power Snatches: 135*3 145*3 155*1 135*5+2
• PUPP: 1:30

45 minutes

Just got stuck at the bottom on 380. Not good times.  Rest of the session went well.  Did  some snatches here too. 

October 22, 2013 Upper Body / Light

• DB Flat: 90*10 100*8 105*5
• BB Rows: 225*10 245*9 255*8
• HPCs: 135*47 (3 minutes)
• NG Pullups: 13
• PUPP: 1:00

39 minutes

Gym is doing competitions again, decided to try the hanging power cleans event.  I had eaten too soon beforehand and was already taxed from the rows.  Probably should have done it another day, only got 47.  They allow you to use wrist-wraps, and you don't need to actually get your elbows all the way up. It's really like a ballistic reverse-curl competition more than anything.  Tried some pullups afterward, but I was pretty fried.  Here's the video of the HPCs

October 21, 2013 Lower / Heavy

• Squats: 315*2 335*1 355*1 365*1
• Front Squats: 225*2 245*1 265*1 285*1 295*1/2-didn't hit depth
• Good Mornings: 205*1 225*1 245*1
• Overhead Squats: 135*1
• WSARC: 70*10 100*3
• Ab-Wheel: 10, 10
• PUPP: 1:00

45 minutes

Good session, didn't feel like hitting my 1RM on squats, wanted to save some for front squats. Narrowly missed 295.  Was about 2" above parallel.  Good mornings felt good, when I focus on making sure my core is tight it really helps hammer the stabilizers, hams, glutes, etc.  Still not sure about overhead squats...I'm just so tired by the time I get to them, maybe put a couple sets at the start, as a warmup since the weight is so light.  Did some red-hawt abbzzzz stuff to finish the session. 

October 15, 2013 Upper / Heavy

• Bench Press: 225*3 245*3 255*3 265*3 280*1 290*1
• T-Bar Rows: 160*3 170*2 160*2
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 90*2 90*2 90*1
• Landmine Laterals: 70*2
• DB Incline Bench: 105*4
• Sled Push & Pull: 90*14 (3:00)
• Paloffs: 90*5 90*5
• 10 lbs. plate transfer planks: 4*2 4*3
• PUPP: 1:00

45 minutes

smorgasbord workout. Got everything in though.  Built up on benching which is more inline of what I want to do on the heavier days.  I really enjoy the heavy t-bar rowing.  Sled push & pull was for the competition at my gym, it's on a longer course this time around. 

October 14, 2013 Lower / Light

• Front Squats: 225*4 225*4 235*4
• Squats: 315*4 315*3 315*3
• Good Mornings: 135*5 155*5 165*5
• Overhead Squats: 45*5 65*5
• PUPP: 1:30
• Sled Pushes: 270*2

44 minutes

On the 'light' days I'm going to do front squatting first, just so it gets some lead-off spot work.  I don't really care what my higher rep back squat numbers are to be honest, and since my quads lag behind this will give them a bit of priority.  Not sure how I feel about overhead squats; I like the movement, it's just that I'm so beat by the time I get to them that I keep falling over.  Finished with some sled pushes.  There were a few 45s on it so I felt like tossing some more on and going to town. 

October 3, 2013 Lower Body Heavy

• Deficit Deadlifts (2 plates): 365*1 385*1 405*1 425*1 445*1 - back bowing
• Power Cleans: 185*3 195*3 205*2 215*1 225*X 185*7
• Hanging Power Snatches: 135*2 145*2 150*1
• Pull-Throughs: 120*10 150*4
• Paloffs: 100*4 90*5
• P.U.P.P.: 1:30

1:01-extended session

Really hammering on the deficit deadlifts now.  Felt great.  After that did power cleans. Not hanging power cleans, but actually from the floor. Did a lot more reps than I'm used to as well.  After the deficit deadlifts the weight was flying, until I got to 225 and realized my hips were exhausted.  Did some snatches after, and some pull-throughs, and then did a few core sets as well. Felt really good after this one. 

September 24, 2013 Upper Body / Light

• Bench Press: 235*9 225*9 215*8
• Pendlay Rows: 155*10 175*8 17587
• Push Press: 205*5 205*3 - gassed
• Neutral Grip Pullups:  75*4 75*3 75*2
• Landmine Laterals: 55*9 55*8
• Wide-Stance Anti-Rotational Chop: 60*10 50*9
• P.U.P.P: 1:00
• Arm-Forward PUPP: 0:10 0:10
• P.U.P.P.: 0:40 - abs cramping

45 minutes

Good session, was exhausted on the push presses.  Tried a few different things for core work today, the arm-forward pupp I just put an arm straight out in front of me like I was doing a bird-dog.  

September 20, 2013 Lower / Posterior Chain Heavy

• Deadlifts: 400*1 435*1 450*1 475*1
• Hanging Power Cleans: 135*3 165*3 185*1 195*1
• Hanging Power Snatch: 135*3 155*1 165*1 NEW PR!! 170*X
• Sled Push & Pulls: 90*16 3:00
• P.U.P.P.: 1:20

So first; I rotate heavy/light sessions on my upper body workouts week to week. I also do that with squats, but don't for my dead/o-lift days. Going to start doing that. It's really helped propel my squatting quite a bit. Went heavy on deads here, going to use deficit deadlifts the next few weeks on both heavy and light days, then retest.  Cleans went well but I was somewhat burn out from the deadlifting. On snatching, I think my grip had been a bit to narrow, the bar was hanging a tad below the hip crease which is where you want it to be when in the hang position. I'm not sure if that contributed to the PR here, but it couldn't have hurt. Been trying for 18 months to get past 160 and finally did it.  Finished with some sled work and some core stuff and called it a day. 

September 6, 2013 Upper Body Light

• Incline Bench Press: 200*9 205*8 195*8
• Pullups: 65*4 65*3 65*3
• Standing Press: 85*10 956*10 115*7
• Unilateral BB T-Bar Rows: 155*8 165*5
• DB Bench Press: 100*7
• P.U.P.P. 1:00, 0:35 -done

43 minutes

Nothing magical here really, good session. Was tired by the end.