Bench Press Day

Clap pushups: 3x6

Bench Press 5x5:(I went for straight sets, instead of pyramiding, so I only used 105lbs)

Pullups: Wide grip-3 sets of 7/Chinups-2 sets of 6
(Did a few sets of handstand pushups in between pullups-3x5 reps)

Dumbbell chest press: 45x9/45x9/40x12/ Decline tricep pushups(elbows in close) on handles 2x12

-Superset with-

Inverted rows(palms down, with hold at top of each rep): 4 x10

Seated dumbbell curl: 2 x8 with 20lbs

Battle ropes-20 seconds, Situps on decline bench x20, 3 rounds

Back Squat Day

Box Jumps 22": 3 sets of 6

Squats: 5x5 with 155lbs each set
I've been working on really going to full depth on these. I can't do as much weight, but I'd rather squat right!!

Bulgarian split squats(these are SO hard for me now, since I didn't do them for a year!!):
2 sets of 10 with 20lb dumbbells, 1 set of 12 with a 35lb plate in one hand.

Back Extensions: 25lbs x10, 4 sets -superset with-

Hanging toes to bar: 3x10

Conditioning:15 minutes of sprint intervals at 12-14 mph, 8% incline

Push Press Day

Push press: 5x5 with 95lbs

Weighted neutral grip pullups with 20lbs-5 sets of 5-7 reps

-Superset with:
Overhead standing dumbbell press: 35x6(got 1 more rep than last week!)-35x6-30x8-25x10


T-Bar rows: 45x10-55x8-60x6/ then 2 sets of Inverted rows-12 reps

-Superset with-

Bodyweight bar dips-3 sets of 10

1 arm pushup practice

Front Squats

Leg Workout 1:

Power cleans: 3x3 105-110-110  Squat clean: 115x3

Front Squats: 125x5-135x3-140x3(last set with belt)

Deadlift 5x5: 185-185-185-175-175

Glute hip thrust on bench: 95lbs, 3x8

Finisher: 21-15-9 of kb swings, burpees, and double unders
Time=7:22

Bench Day

Clap pushups: 3x6

Bench Press 5x5: 95-110-115-110-105

Pullup pyramid(wide grip): 6-5-4-3-2-1-2-3-4-5-6

Incline dumbbell bench press: 50x6-45x6-45x6- Pushups with feet up 2x10

-Superset with-

Barbell rows:  95lbs 3x10

Dumbbell curls

Ab wheel rollouts and ball pikes

Bulgarian Split Squats-OUCH!

Leg Day #2!!

Box Jump 3x6 reps at 22"

Squats 5x5: 135-145-165-155

Bulgarian split squat: 60lbx8(with barbell)-60lbx8-25lb plate(1 arm) x12

Back extension: 3 sets, 25lbs x12 -Superset with-

Sit Ups on decline bench: 3 sets of 20

Sprints: 12-15 second sprints at 12-14 mph on an incline, 60 sec rest, not sure how many I did.

Upper Body Day 2

I loved my workout today! It's awesome because I'm still going hard and heavy with lots of compound lifts, but I get a good pump, too! I felt swole today, ha!

Here's what I did:

Barbell push press 5x5 with: 85-90-95-95-95lbs

Dumbbell standing overhead press:
35x5-35x5-30x8-30x7          

-Superset with-

Rope Pullups(using long rope cable attachment)
10-10-8-8

T-bar rows(LOVE these and have missed them!!)
60x6-60x6-55x8-45x10

-Superset with-

Parallel bar dips: 10-10-8-8

Finished up with battle ropes, 20 seconds on 40 off for 5 minutes.

*Oh yeah-I forgot that I did 2 sets of alternating bicep curls with 25lb dumbbells-my first time doing curls in over a year!

Leg Day

Warmup-rope, lunges, hip mobility, squats

Power cleans: 3x3 with 105lbs

Front squats: 3x3 with 115-125-130lbs

Deadlifts 5x5: 165-175-185-185-185

Hip thrust 3x8: 65-65-85  -Superset with-

Hanging leg raise: 12-12-10-10

Finisher: Tabata swings with 25lb kettlebell

New Workout Plan

I'm starting a new workout plan-I'm excited! I'll be doing an upper/lower split. It's less of a powerlifting plan than I was doing, but I'll still be focusing on the main lifts and getting stronger on those-just higher reps, and I'm adding in more exercises.  I started the week with an upper body chest focus day.

Warmup

Plyo pushups-3 sets of 6

Bench Press 5x5: 95-105-110-105-105

Wide pullups 5x5 with 10lbs first 3 sets, then bodyweight

DB Bench press: 4 sets, 45x8-45x8-40x8-35x10

-Superset with-

Barbell bentover rows:
4 sets, 90x8

Handstand pushups amap: 4-4-4 (These were so hard today, I guess because I did them after everything I had already done)

Ab wheel rollouts and exercise ball pikes, a couple sets each

Strict Muscle Up

I accomplished one of my goals for 2012! I was really surprised that I did it on my first try because I thought I couldn't do it!  Now I just need tto work on starting with my arms straighter.

Deload Week

It's deload week, so I won't be posting this week. My workouts will consist of the same exercises, just at a really light weight. Just wanted to let ya'll know why my workouts won't be posted! Be back next week with a new workout program! :)

Yeah! Another PR!

My squats have been so weak lately...so I don't know how I managed it, but I got a PR today on my 1 rep max! Woohoo! There was a point during the set when I thought I had lost it at the bottom of the squat, but then I got it up! I looked at my husband who was spotting me right after and kept asking if he helped me because I was so surprised!

So here's how my workout went:

Warmup

Squat jumps 3x6

Squats:
150x3
170x3
190x1
200x1
210x1

More squats:
5 sets of 10 with 105lbs

Hanging leg raise:
3 sets of 10

Sprints:
15 minutes at 12mph on 5% incline, about 12-15 seconds with a minute rest-10x

Bench PR

At least one thing seems to be getting stronger-my bench press! I hit a PR today, which always makes me happy. ;)

Warmup-arm swings, pushups, rotator cuff exercises with band, pullups
Plyo pushups -3 sets of 5

Bench Press:
95x5
105x3
120x1
130x1
140x1

1 arm DB row:
55x10
45x10
45x10
45x10
40x12

DB chest press
45x10
35x10(3 sets)

-Superset with-

Wide Pullups:
5 sets of 5 between chest presses, then 4-3-3-3-3 with 30 second rest

Deadlifts and Burpee Box Jumps

Power cleans:
95x3
105x3
115x3

http://www.youtube.com/watch?v=Ph4hXBcyN6Y&feature=g-upl&context=G2bddc0bAUAAAAAAAAAA
Deadlift:
165x5
190x3
210x4

Trap bar dead:
5 sets of 10 with 125lbs

-Superset with-

Weighted situps

Conditioning:
http://www.youtube.com/watch?v=OaD3isKgZVo&feature=g-upl&context=G2ac9b61AUAAAAAAABAA

I did a fun little finisher with burpee box jump hopovers-
10 reps 40s rest
9 reps 40s rest
8 reps 30s rest
7 reps 30s rest
6 reps 30s rest
5 reps 20s rest
4 reps 20s rest
3 reps 10s rest
2 reps 10s rest
1

Hard but fun! It took me 9 minutes to get through it.

First Workout of 2012

Well, I had a good upper body workout, although I didn't hit a PR I was going for on my overhead press. :( Actually, I couldn't even get my previous PR of 95lbs! Pretty disappointing.

This program has not worked well for me, so I will not be continuing it. This is the last week, so I'm going to finish it out. I'm excited to doing something different. I tried having a focus on strength for a while...but I really haven't gotten much stronger on anything. We'll see how the rest of the week goes with my other lifts-maybe they'll be better.

 I want to get back to my focus of getting bigger-if that means going back to a bodybuilding approach, that's what I'll do. I'll keep a lot of things that I've learned from CrossFit and powerlifting, but my goal is not going to be getting as strong as possible.

So here's what I did today :

Overhead press:
70x5
80x3
90x1
95x1(fail)

Dumbbell overhead press:
5 sets of 10 with 30-30-25-20-20

-Superset with-

Neutral grip pullups:
8-7-6-5-4-3-2-1

Bodyweight finisher:
5 rounds- 10 inverted rows, 10 puhups, 20 mountain climbers each leg