Medium Grip Legs Up: 5×7 135lbs, 145lbs, 155lbs, 160lbs, 165lbs
BB Shoulder Press (medium grip): 3×7 65lbs, 75lbs, 75lbs

Not a lot today, but feeling a bit tired and rushed.  I’ll pick it up again this week.

Highbar Box Squat (Adrenaline – 3-45lb bumpers + 1-25lb bumper; 12.5″) w/black bands singled from DB’s: 8×2 (60 seconds b/w sets) 205lbs
Conventional Deadlifts off 3″ block (45lb bumper): 3×8 225lbs, 235lbs, 245lbs
Cardio:
Dice – 1.39.15; 1.11.47
Hurdles (6; ~1 foot apart):
     bunny hop/sprint back x5 – 0:26.94
     high knees/sprint back x5 – unknown; 0:20.88
400m run – 1:52.47
10 minute cooldown walk

20 minutes treadmill walk – 5.0 incline – 1.17 miles
20 minutes eliptical – 1.8 miles
20 minutes foam roll/stick
20 minutes static stretch

I think that if I’m going to keep doing the amount of volume and cardio I have been doing, I need to get better with foam rolling and static stretching more often! 

10 minutes eliptical
10 minutes treatmill – 5.0 incline
Black band pull aparts: 3×12
RC 5lb external rotation: 3×15
RC 5lb inferior rotation: 3×15
BB Shoulder Press (close grip): 3×12 45lbs
Speed Bench Press: 9×3 115lbs (blacks under, doubled on ends)
Regular Bench 2 board (w/same bands): 5’s 165lbs, 175lbs, 185lbs, 190lbs
Regular Bench 3 board (w/same bands): 5’s 200lbs, 210lbs, 220lbs
Plank Abs: 3×60seconds
Red band pull aparts: 5×15
Hypers: 5×15
RC red band external rotation: 5×15
RC red band internal rotation: 5×15
Side Plank: 3×30seconds/side
Medium Grip Floor Press: 3×8 135lbs, 145lbs, 155lbs
Concentration Curls: 3×12 15lb DBs

10 minutes eliptical
Overhead Squats: 3×15 45lbs
Narrow Stance Squats: 6×4 215lbs, 225lbs, 235lbs, 245lbs, 255lbs, 265lbs
DB Shrugs: 5×12 45lbs, 55lbs, 65lbs, 65lbs, 65lbs
Snatch Grip Deadlift: 3×8 225lbs
Lateral Raises: 3×8 15lb DBs
DB Rows: 5×8 55lbs, 60lbs, 60lbs, 60lbs, 60lbs
Bulgarian Split Squats: 3×12/leg holding 25lb DBs
Oblique Twists on floor w/25lb plate: 5×10/side
Pfister Hypers w/4kg ball: 3×10
BB Rows (medium grip): 3×10 95lbs
Treadmill – walk/run 1 minute intervals on 2.5 incline - 20 minutes, 1.86miles
10 minutes eliptical

Good workout.  The cardio intervals were rough by the end, but actually made the time go by faster because it’s broken up into 1 minute segments.  Cardio is feeling good though – I’m going to try to keep it in my training as long as I can until it starts negatively affecting everything else.  All of the volume is feeling good too.

10 minutes treadmill walk
RC 5lb external rotation: 3×15
Bicycle Abs: 5×15
Close Grip Bench Legs Up: 4×8 135lbs, 140lbs, 145lbs(.5 board), 150lbs(.5 board)
Close Grip Bench 1 board: 2×8 155lbs, 160lbs
Medium Grip Bench 2 board: 2×8 165lbs, 170lbs
DB Preacher Curls: 3×8 20lbs
Front Raises: 3×15 35lb plate
DB Shoulder Press: 3×15 20lbs
Side bends w/60lb DB: 3×15
Headcavers w/EZ Curl bar: 3×12 bar+50lbs

This was done in just over an hour, so a pretty good pace.  Things are feeling good, and my energy is staying up, even with the amount of volume I’m doing, so hopefully it continues for the next while.

10 minutes treadmill walk
Overhead Squats: 3×10 55lbs
Lateral Raises: 3×12 10lbs
Hypers: 3×12
Butt Squats: 3×10 135lbs
Wide Stance Squats w/black bands singled from floor: 5×3 245lbs, 255lbs, 265lbs, 275lbs, 285lbs
Sumo Deadlift to knees off 1 board: 5×3 185lbs
Sumo Deadlift off 1 board: 20×1 w/15 second breaks 235lbs
Abs on hyper: 4×25
Treadmill run: 1 mile – 8:50
Eliptical: 15 mintues – 1.26 miles
10 minutes cooldown bike

My wide stance for squats doesn’t really seem that wide, but I think it’s about as wide as I can go for it without breaking form too much.  I was getting bent over a bit on the squats, but I think that’s because I lack enough flexibility in my hips.  I think I should start working on flexibility again for a while and see if that can positively affect things.

15 minutes bike
Red band pull aparts: 5×15
RC red band external rotation: 3×15
RC red band internal rotation: 3×15
Regular Grip Legs Up Bench: 2×10@135lbs; 2×8@150lbs; 2×6@165lbs; 2×4@180lbs; 2×2@195lbs
V-sits: 5×20
Medium Grip Bench 2 board: 3×5 185lbs, 195lbs, 200lbs
Seated Rear Delts: 5lbs 5×20
Regular Grip Bench 2 board: 3×5 205lbs, 215lbs, 220lbs
Close Brip Bench w/2 second pause: 5×6 95lbs, 115lbs, 120lbs, 125lbs, 130lbs
RC inferior rotations: 5lbs 5×15
BB biceps: 45lbs 5×15
Lat Pull Downs w/black band and stick: 3×10 wide grip; 3×10 close grip
Bicycle abs: 5×12

Lots of volume today, but feeling good. 

15 minutes bike
Red band pull aparts: 5×15
Walking lunges: 3×10/leg
RC 5lb external rotation: 4×15
24kg KB Swings: 3×20
Narrow Stance Highbar Squat w/purple bands singled (~25kg at top): 5×6 195lbs, 205lbs, 215lbs, 225lbs, 235lbs
Conventional Deadlift off 2″: 3×8 100kg
Polish Pulls: 4×7 100kg, 105kg, 110kg, 115kg
Kneeling ring abs: 6×15
DB Rows: 40lb DB 3×15
Purple band ab pulldown: 4×25

I’m fairly certain this is the heaviest squats I’ve done since worlds, and they felt good, and not as heavy as I had anticipated, which is a good thing.  Conventional deadlifts also felt surprisingly good, considering I think it’s been over a year since I trained them. 

Afternoon:
60 minutes treadmill walk – 3.6 miles
20 minutes foam roll

PM:
15 minutes eliptical – 1.3 miles
RC red band external rotation: 5×15
RC red band internal rotation: 5×15
Close Grip Bench 2 board: 10, 8, 6, 4, 2: 150lbs, 160lbs, 170lbs, 180lbs, 190lbs
Close Grip Bench 3 board: 8’s: 185lbs, 195lbs
Side bends w/80lb DB: 5×12
DB one arm shoulder press: 5×12 30lbs, 30lbs, 30lbs, 25lbs, 25lbs
Lateral Raises: 5×12 10lbs, 15lbs, 10lbs, 10lbs, 10lbs
Red band pull aparts: 5×15
Front Raises: 3×10 45lb plate
Oblique ab twists on bench w/35lb plate: 3×15