Full body

Post-lunch session today.

Sumo deadlifts; resetting
225 x 3
255 x 3
275 x 3
285 x 3
295 x 3
305 x 3
310 x 2

I shredded both my shins and knees during the deadlifts, so at least both legs match now.

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Cable rows
150 x 5
140 x 5, 5, 5, 5

I've done a full routine with 150lb before, but my form was a bit crappy with my first set today. I leaned back too much, and I couldn't pull the handles close enough towards me. I dropped down to 140lb because some decent reps at a lighter weight are better than lousy ones at 150lb.

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Leg raises (dip station); max reps
25, 19, 13

Full body

Miranda

Personal training with Paul

I don't know much, but I know one thing: tomorrow morning, I'm going to hurt like a bitch.

Sumo deadlifts for time
185 x 10 - 19 sec
225 x 10 - 21
255 x 10 - 30
275 x 10 - 3:20 (!)
225 x 10 - 32

Both my quads and hamstrings gave out on me at the same time during the 275lb round. Shee-it.

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Bench press for time
95 x 10 - 14 sec
105 x 10 - 18
115 x 10 - 1:02
120 x 10 - 3:02
105 x 10 - 59

With both the deadlifts and the bench presses, as soon as I needed to take a break my time dropped like a lead balloon.

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10-8-6-4-2 rft
Dips
Neutral grip pull-ups
Time = 9:31

Sub-5 minutes my ass.

Because it was raining, Cher told me to call her when I finished training so she could pick me up. I swear, my neck and shoulders were so sore, it hurt to hold the phone to my ear.

Full body

Personal training with Paul

Today's session felt a lot tougher than it should have. Because my training has lacked focus this week, I walked to the gym just so I had a chance to relax my mind and not feel rushed, which can sometimes happen when I cycle. Rather than use my bike as a mode of transport, I often try to ride as quickly as possible, which, of course, can be counterproductive. 

Sumo deadlifts from deficit
185 x 5
225 x 5
245 x 5
265 x 3
265 x 2

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20-15-10-5 rft
Dumbbell thrusters @ 35s
Pull-ups
Between each round and at the end, do 20 box jumps @ 20"
Time = 21:07

Man, I thought my heart was going to burst out of my chest. I was breathing so hard during this routine and was one of those rare occasions when I seriously wanted to quit. Perhaps yesterday's impromptu conditioning workout took more out of me than I thought. Still, I was disappointed in myself because I felt like I lacked mental discipline and strength today.

Legs

Front squats to parallel (crossover grip)
135 x 3
155 x 3
160 x 3
165 x 3
170 x 2

Felt a bit meh this morning, which might account for failing the third rep at 170lb. My PR for three reps is 175lb, but my leg just didn't have enough strength this morning. When I failed, I dropped the barbell onto the safeties. Of course, it wasn't the best preparation to cycle to the gym really hard; just over five minutes from door to door. 

I tried the proper front squat grip and while there wasn't any pain in my wrist, I did feel some stress and stretching (probably due to the hang cleans yesterday). I decided to use a crossover grip instead, just to be cautious.

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Sumo deadlifts
225 x 3
255 x 3
275 x 3
285 x 3
295 x 3
310 x 1

Rubbed a lot of skin off my right shin, and left some DNA on the barbell. I think I managed to clean it all off.