Full body

Push press - 5, 5, 5, 5, 5
85, 95, 105, 110, 115 (4)

======

Yesterday's main site WOD.

Deadlift - 5, 5, 5, 5, 5
225, 245, 255, 265, 270 (3)

At last - an official demo video that actually emphasizes good form and technique for a lift. I followed the advice of the trainer and leaned back once I had a good grip of the bar, because that put the weight firmly in my heels. Besides, there's no danger of me toppling backward, which gave me confidence with my posture. Plus, this helps to avoid "stripper's butt"! Also, I was strict about not letting gravity pull the bar on the way down, so I ensured that I had control when I lowered the bar. 

I used a one-rep max calculator to guesstimate what I should be aiming for with my final set. As my 1RM is 325lb, the target came out as roughly 280lb, which is 10lb more than I managed. However, when I do a 1RM routine, my form is usually dodgy for the final lift, whereas today I was being ultra strict with my technique. Therefore, I'm not disappointed with "only" hitting 270lb for three reps. I was very pleased with my form today, so that's a good trade-off.

I wore long jogging pants today to try and protect my shins, but when I was squatting to address the bar for my last set I could see some blood showing through!

======

Wide cable rows; max reps @ 80lb
20, 15, 12

I don't want to overtrain again, so tomorrow will be a rest day. I'd forgotten that when I trained like this before, I worked out on Monday, Tuesday, Thursday and Saturday (PT session), so that's what I'm sticking with for a couple of weeks. I'll probably switch back to the previous pushing, pulling, legs and conditioning split at the end of the month.

Pulling

44

Only time for a short workout today. Also, I had a bit of an upset stomach, which was due, I think, to too much caffeine. I stayed up later than usual last night to watch the U.S. election results so I felt quite tired today. I tried to get myself going with lots of coffee throughout the day.

10-9-8-7-6-5-4-3-2-1 rft
Power cleans @ 115lb
Kipping pull-ups
Time = 17:43

======

Wide cable rows
100lb x 10, 10, 7, 9

Pulling

Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 0, 0

I think I should have spent more time warming up this morning. I arrived at the gym and jumped straight into my workout. My failure with snatches today was more a matter of mental preparation, I think; I didn't have much focus and my mind wasn't very relaxed. This improved as my session progressed, though.

======

Wide cable rows
120 x 5
130 x 5
140 x 5
145 x 4
145 x 4

======

5 rft:
8 x power cleans @ 115lb
8 x kipping pull-ups
Time = 13:13

Pulling

Not much time today, so had to keep it short.

Strict pull-ups - 9, 7, 7, 6, 5

======

Wide cable rows
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

======

Isabel
30 power snatches @ 85lb
Time = 7:40

September 25, 2012

Pulling

The Unicorn

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

I attempted a fourth rep at 125lb, but couldn't move the bar. This was because of lack of strength, rather than any problem with my wrist.

======

Wide cable rows
70 x 10
90 x 10
100 x 10
110 x 10
115 x 8

======

Weighted chin-ups; max reps @ 35lb
5, 5, 4, 4, 4

======

12-10-8-6-4-2 rft
Hang power snatches @ 70lb
Dumbbell swings @ 55lb
Time = 10:47

At the end of the 6-rep round, I dropped the bar on my head instead of in front of me. Ouch!  

142lb of bulked up manliness