January 22, 2013 Lower Body

• Deadlifts: 405*1 420*1 445*1 455*1
• Hanging Power Snatch: 150*1 155*1 145*1
• Hanging Power Cleans: 185*1 195*1 205*X
• Side Planks: 1:00

45 Minutes

Decided to see where my deadlift is, since I haven't done low rep stuff in quite a while. I'm happy with this result.  On the snatches I barely got 155, so an attempt at 160 was not in the offing.  REALLY ticked off that I missed 205 on the cleans, I think I missed it because of non-tight form; I really should have had it but the start of the movement I was slow.   It's amazing how I only do 9 or 10 sets on this workout every week but it still takes 45 minutes.  Deadlifting just drains me (not in a bad way) and i always end up taking 4-5 minutes between sets. 

December 2, 2012 Conditioning

• Unilateral Tall Box Jumps: 5 per leg
• Place Jumps: 10
• Plyo-Bench clap-pushup: 5, 5
• Side-Planks: 40 seconds
• P.U.P.P.: 1:00

18 minutes

Quick session here, did tall box jumps unilaterally this time.  Didn't get them quite as cleanly as the medium box jumps.  We'll see how it goes next week.    Brought back side-planks.  

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. 

May 24, 2012 Upper Body

• Incline Bench: 255*3 245*3 235*3
• Pullups: 60*3 60*3 60*3 60*2 BW*9
• Push Press: 215*1 225*2 235*1
• BB Underhand Rows: 135*20
• Paloff Presses: 50*10 60*10 70*4
• Dragon Flags: 3
• Side Planks: 10

Went in on this one.  Everything felt great.  Incline bench uses too much delt/tri for me to push press on the same day as them, moving it back to my flat bench day.  So that day will be Flat Bench / Rows / Push Press.   Did some underhand rows here for fun.  Paloffs went well, wanted to find a weight I couldn't do 10 at. I did.  Dragon flags annihilate my core.  Finished with some side planks. Good times. Great workout. 

September 8, 2011 Upper

• BB Incline Bench: 245*3 245*3 235*4
• DB Rows: 105*10 115*7 120*5
• DB Seated Press: 65*7 75*6 85*5
• TRX-Elevated Feet Pushups:  20, 15
• Side Planks: 1

Not too shabby....did some rowing, haven't done much recently.  I've been doing pullups instead, and my back is reacting well, but I want to make sure I don't go completely away from rowing.  Tried pushups with my feet in a TRX, but wasn't too impressed.  If I do pushups I'll go with one hand on a medicine ball.  Side planks too for fun.  The seated press was because all the racks were taken.