March 20, 2015 Lower / Olympic Lifting

• Deadlift: 405*2 430*1 455*1 475*1 485*1
• Hanging Power Snatches: 95*3 135*3 135*3
• Hanging Power Cleans: 140*3 150*2 160*2 170*2
• Goblet Carries: 75*100 90*100 100*100
• Plate-Transfer Planks (5 lbs): 4*2 4*2

Ramping up on deadlifting again. Glad I added cleans back in here.  Also did some goblet carries, truly the king of carries for hitting your abdominals.  

March 19, 2013 Lower Body

• Hex-Bar Deadlifts: 405*1 455*1 495*1 545*X 515*1
• Pullups: 75*3 75*3 75*2 75*2 75*2
• DB Goblet Walk: 105*1:01
• Cable Unilateral Reverse-Flyes: 15*12 25*7
• Ab Wheel: 12, 10

45 minutes

Well I figured why not try for a PR here, haven't pulled on a hex bar in ages, I think if I had done the 515 first I would've had 545.  I got it a few inches off the ground but my form was a massacre to behold, so I didn't keep trying.  Pullups were tough after the exertion of deadlifting.  Hadn't done goblet walks in a while either, that was quite the spittling spectacle as I heaved my way past the 1:00 mark.   Also, did more shoulder work, I'm enjoying it.  Ironically after doing the landmines yesterday, jerry-rigged I might add, I was in the gym office and saw they had bought a real one! 

I had long contemplated doing a DL/Pullup posterior chain day, and moving all the o-lifts to their own day.  Honestly not sure how well that's going to work out.  Because Mondays I also work my lats/back so doing pullups on back to back days doesn't feel fabulous.  I don't think it hurts things a whole ton, but I'm betting in the next few days my lats/rhomboids/stabilizers are going to be absolutely shot.   Some of that is from loading up on the hex-bar deads, but I'm not doing my recovery time any favors by loading up on pullups two days in a row.  We shall see

November 09, 2012 Lower Body

• BB Squats: 225*5 275*3 300*2 315*1
• Squats From Pins: 225*3 245*2
• Hanging Power Snatches: 135*3 140*3 145*2
• DB Goblet Carries: 110*1:05
• Paloffs: 60*10 70*10

46 Minutes

Not used to doing squats more than a couple reps per set; by the time I got to 315 I was tired!  I'm sure those numbers will rapidly improve.  Going to start doing squats from pins after regular squatting, should help me getting out of the hole on full squats.  The goblet carry almost killed me. Haven't done them in over a months, can't wait to add them in regularly again, starting this week. Thought about rowing but the session was getting long and I was gassed at that point. Good session though. 

October 20, 2012 Lower

• Squats: 300*2 320*2 335*1 345*1
• Hanging Power Snatches: 135*3 145*X-tired 135*1
• Hyper-Extensions: 100*8
• DB Goblet Carries: 110*1:01

Did this one on a Saturday since I was indisposed on Friday.   I figured since I went early in the day I'd have more energy...actually found the opposite. Did a quick session and got out of there.  Excited my squatting strength is coming back.   Toying with an idea of doing squats, front squats, split squats on this day, turning it into basically a quad day, while putting deadliftings, hanging power snatches, and hanging power cleans on my other lower body day, making it a posterior chain/hamstring/glute day. 

September 4, 2012 Lower

• Deadlifting: 315*3 345*1 365*1 375*1 395*1
• Hanging Power Cleans: 135*3 185*2 165*4
• DB Goblet Walk: 105*1:20 NEW PR!! 105*0:46-pecs cramping
• Wide-Stance Anti-Rotational Chop: 60*10

I'm back.  Well not quite, but still.  I was wondering if I'd ever deadlift again about 5 weeks ago, right on the cusp of 400.  Probably could've had 405 here but I wanted to save something for the cleans too since I haven't done them recently either.  The deadlifting went great, I broke off the floor much easier than last week, no hilting or jittery reps either, these were smooth.  I'm not going to go full-bore again for at least 2 or 3 more weeks, but I'm going to attempt over 400 again this coming week. 

My back really felt fine this time, as did my hips.  The calf didn't get weird either. I'm not sure if I mentioned that here, but if I'm on my feet for too long I get this weird stabbing/electrical shock type pain in one spot on my calf. I'm not sure if it's a pinched nerve or what. I'm going to give it another month or so to go away.  It's annoying as hell though if I have to walk for a long distance, because the only way to get rid of it if it starts is by laying on my back.  

Anyway, I was sufficiently pumped after deadlifting and the power cleans that I wanted to get a record on something, and I got it on the goblet carries.  It's crazy how hard they get at the end when the bottom of the dumbbell is bouncing into your diaphragm and making it hard to breathe.  Finished with the anti-rotational chops.  I feel like the rotational work or stabilizing work I'm doing right now is the hardest on my back/piriformis; I can really feel it tweaking when I do that stuff.  

July 13, 2012 Lower Body

• Low Box Squats: 245*5 265*5 290*4 310*3
• Hanging Power Snatch: 150*3 160*2 140*5
• DB Goblet Walk: 110*1:15
• KB Inverted Waiter Walk: 8kg*0:30
• Wide-Stance Anti-Rotational Chops: 50*10

That went well.  Upped weights on all sets of low box squatting and still managed to get extra reps on the final one.  I stretched my calves thoroughly before this, I feel like it was easier to keep good form and not be pulled forward off my heels since they were looser. Power snatches went well.  Punished myself for only getting 160 for a double by doing 5 at 140.  Haven't done goblet walk in a couple weeks so I tried again, and set a new time record for myself.  Usually I don't get the positive effect of taking time off from an exercise and coming back stronger as everyone else seems to, but maybe that happened here.  Tried some waiter walks holding a kb upside down by its handle.  Not sure if it did anything.

June 21, 2012 Upper Body

• Pullups: 70*3 70*3 70*3 70*3
• DB Incline: 100*7 105*5 110*3
• DB Goblet Walk: 110*1:02 110*0:45
• Side Planks: 10

Put pullups first here, swapped in some db incline for regular incline benching.  Goblet walks continue to be tortuous painful murderous fun. 

June 14, 2012 Upper Body

• Incline Bench / Pullup Superset: 260*3-70*3 257.5*3-70*3 245*3-65*3
• Pullup Iso Hold: 25 seconds, 22 seconds
• Standing Press: 135*5 155*2-tired
• DB Goblet Walks: 110*1:00 110*0:40
• Wide-Stance Anti-Rotational Chops: 50*10 60*10

Whoo. Good times.  Superset at the beginning saves me time and lets me do more stuff in the time I have.  Forgot to pull a 2.5 off one side, hence the 257.5 on that 2nd set.  Iso Holds at the top position of the pullup felt great. Was gassed by the time I got to standing presses, so I moved along. Can't believe I got 1:00 this quick on the goblet walks.  Finished with some chops. 

June 07, 2012 Upper

• Incline Bench: 255*4 260*3
• Pullups: 65*4 70*3 65*3 65*3 
• DB Flat: 100*8 105*6
• Kroc Rows: 105*12
• DB Goblet Walk: 110*0:45 110*0:45
• Ab Wheel: 12

I forgot I wanted to do pullups first :( , but other than that good session. I decided going in I was only doing a couple sets of incline, wanted to work some flat dumbbell work in as well, which I did.  FINALLY got Kroc rows down, the key for me is to have both feet on the floor, instead of a knee on the bench, it stabilizes my lower back much more, and eliminates the torquing.  Upped weight on goblet walks.  If you've never tried them, I highly recommend them.  By the end when the weight is pressing against your upper stomach and making it hard to breathe you'll start seeing your ancestors.   

May 22, 2012 Lower Body

• Deadlift: 405*7 405*6 405*7
• Hanging Power Cleans: 135*3 155*3 175*3
• DB Goblet Walk: 100*1:19

Wanted to test myself at 405.  Not too shabby considering I usually just pull singles or triples most days.  Definitely exhausting though and I'm going to have trouble walking tomorrow. Took it easy on the cleans as my hips and posterior chain were fried.  Finished with a new PR on Goblet Walking

May 13, 2012 Conditioning

• 34.5" Plyo Box Jumps / 34.5" Plyo Seated Box Jump Superset: 15-15
• Mountain Climbers: 30
• Battling Ropes: 65, 65
• DB Goblet Walk: 100*60 seconds

Good session; had never done mountain climbers before, wanted to throw them in. Felt weird doing them, but was definitely winded after.  Goblet walk went well...was about to vomit at the end.  Good times! 

May 6, 2012 Conditioning

• 34.5" Plyo Box Jump / 34.5" Seated Plyo Box Jump S.S. 15-15
• Plyo Bench Clap Pushups: 5, 5, 5
• Rope Slams: 20, 20
• DB Goblet Walk: 100*60 seconds

good session, I keep meaning to do more loaded carries.  Held a db in the goblet position, on it's side, so a hand under each side, and then walked with it.  VERY taxing.