I'm Back With some Back!

I'm doing a push/pull split this week...just to try it out again. I have decided that my main goal right now is building muscle. Strength is second to that, then fitness/conditioning, then fat loss! Right now I want to focus on building the physique that I want. Although while typing that I realize that might change next week when I'll decide I just want to be strong. Lol. But strength and muscle DO go hand in hand!

Here was today's pull workout:

Sunday 9/30
1)Hang power clean: 95x5-5-5
2)Trap bar deadlift: 155x6-175x6-17x6-165x6
3)Pullups: (overhand)6-6-6/(neutral)7-7
5)1 arm DB row: 55x7-50x9-45x10-45x10
6)StandingDB bicep curl: 20x10-15x10-15x10(short rests)
7)Band pull-aparts: 60 reps in 2 minutes

Deload Week

This week I've decided to taken a deload/active recovery week. I cut back on intensity and have just done a couple of very easy, full body workouts, mostly with bodyweight.
Be back next week!

September 17-22

MONDAY UPPER HYPERTROPHY

1)Handstand pushups: 10-8-6-4-2

2a)Landmine 1 arm row: Barbell+25 x10/35x10/35x10/1 arm DB row: 55x16
2b) DB shoulder press: 35x7/35x7/ standing: 30x7+3 push press/ 30x6+4 push press

3a)Neutral pullups: 8-7-7-5(chinup last set)
3b)Incline dumbbell chest press: 50x5-40x8-35x10

4a)Db lateral raise 12 reps
4b)DB bicep curl x10-12
4c)Cable pressdown x15
3 sets

 

WEDNESDAY LOWER BODY

1)Squat jumps: 3x8 (between warmup sets of deadlifts)
2)Trap bar deadlift: 135x5-155x5-175x5-185x5
3)Squat: 115x20
4)Barbell glute bridge: 135x12-12-12
5a)Walking lunges: 25x10-10-10
5b)Seated calf raise-20-20-20
5c)Ball ab pike: 12-12-12
5 minutes jump rope

FRIDAY CROSSFIT 

Strength:
Strict Press
55x6-65x6-75x6-80x6(+ 6 pullups between sets)

 

"Freddy’s Revenge"

5 rds:
5 Push Jerks (used 105 first 3 rounds, then 95 the last two)
10 Burpees
Time=7:39

1 minute rest, then:
200 meter Farmer Walk(40lb kettlebells)

SATURDAY LOWER BODY

(Had a cold and was up most of the night with a running nose, so this was just a somewhat "easy-ish" workout") 

1)High box jumps: 4x5

2)Bulgarian split squats: 2 sets of 10 with 40lb barbell

3)Front Squat: 3 sets of 10 with 95lbs
4a)Single leg hip thrusts: 3 sets of 8

4b)Smith machine calf raises: 4 sets of 16

5a)Barbell ab rollouts: 3 sets of 8
5b)Kettlebell swings:  4 sets of 10 with 44lbs



SEPT 9-16

SUNDAY UPPER BODY -High volume

1)Handstand pushups: 8-7-6-5
2)1 arm DB row: 60x7-55x10-50x12
3)Seated shoulder press(due to my back being extremely sore from CrossFit!): 30x10-10-8
4a)Neutral grip pullups: 7-7-7
4b)Incline DB chest press: 45x6-40x8-35x10-Pushups x12
5a)Seated lateral raise:12x10-10/ 10x10
5b)Seated InclineBench DB curl: 20x10-10-12
5c)Dips: 0x8-15x8/Cable pressdown x12

TUESDAY LOWER BODY

1)Squat jumps: 3x8
2)Squat: 135x3-155x3-165x3-135x8(back STILL sore from Friday, so these were tough)
3)Barbell glute bridge: 135x10-10-12
4a)Barbell walking lunge: 60x8-8-8
4b)Standing calf raise machine: 3 sets of 15
4c)Ab wheel rollouts: 3 sets of 12

WEDNESDAY UPPER-Heavy

1)1 arm DB snatch: 45x3-45x3/barbell: 75x3-75x3
2)Push jerk practice: 95x3-105x3-115x2/Push press 95x5
3a)Pullups wide grip: 7-7-6-6-6
3b)Bench press: 95x3-105x3-115x3-115x3-105x5
4)Pullaparts x 50
5)Farmer walk: 50lbs, 2 sets

FRIDAY CROSSFIT

 Strength:

Power Clean: 5-3-3-3
105x5
115x3
125x3
135x3
135x3-PR!

 WOD: "The Chief"

5 Rounds:

3Min AMRAP

1:00 Rest

3 Power Clean (95lbs)

6 Push-Ups

9 Air Squat
  

 

SUNDAY FUNDAY!

 

3 ft box jump: 5x5

 

4 rounds:

5 tire flips

Prowler push

12 kb swings 35lbs

20 battle rope slams

 

Hanging leg raises: 3 sets of 8

Sept 2-8

SUNDAY CONDITIONING

10 ball slams, 20lb
12 KB swings, 25lb
1 plate push
1 sprint
4x, ~15 minutes

Machine standing calf raises: 4 sets of 12-15
Ab wheel rollouts: 4 sets of 12

*Basically just wanted to do move my body and work off the soreness from Friday's CrossFit workout!

MONDAY UPPER HEAVY DAY

 

1)Handstand pushups: 3 sets of 5

 

2)Snatch practice(not heavy)

 

3)Push jerks: worked up to 115x 2-2-1-1

 

3a)Pullups: 8(neutral)/5-5-5(wide)/7(neutral)

3b)Bench press:105x3-115x3-115x3-105x5-95x5

 

4)Cable rope face pulls: 2 sets of 12

TUESDAY LOWER BODY

1)Box jumps 22": 3x8, squat jumps 1x6

2)Front squat(haven't done these in a while!): 125x3-125x3-115x5

3)Back Squat: 115x15

4)Barbell glute bridge: 135x10-10-10-8

5a)Dumbbell walking lunges: 25lbs(each hand) x9-9-9
5b)Seated calf raise: 15-20 reps
5c)Overhead kettlebell swing: 25lbs x16-16-16

5 minutes jump rope/double unders

1 set of light single arm Farmer's walks(35lbs in one hand), 2 sets

UPPER BODY HYPERTROPHY

1)Handstand pushups 2x5

2)DB push press: 35x7-7-7/1 set of kneeling 1 arm presses 25x9

3a)DB incline chest press: 40x8-40x8-35x9-30x12
3b)1 arm DB row: 60x6-55x8-45x10-45x10

3a)Dips: 10-10-10
3b)DB curls: 25x9-20x10-15x12
3c)Lateral raise:12 x10-10-10

4)Inverted rows: 2 sets of 10

FRIDAY CROSSFIT

Strength-
Every minute, on the minute:

Deadlift
1^st 3min- 5 DL -155lbs
2^nd 3min- 4 DL -175lbs
3^rd 3 min- 3 DL -175-185-175

WOD:
15-12-9-6
DeadLift (I used 125lbs elevated on plates...should've went even lighter, though)
Box Jump
Pull-Ups
TIME=9:52