DE Dynos!!!
1x3 1.5 feet
6x3 2 feet

Horizontal Push:
1x5 2x75lbs DB Bench
3x10 2x50lbs DB Bench

Superset:
3x6 2x30lbs Lat raises
3x8 2x30lbs Behind-head OHP

Elbow Flexion:
3x8 2x35 Hammer Curls (started with twitch reps)

ME Lower Body

Lower body warm-up

ME Box Squats:
1x5 135lbs
1x5 185lbs
1x5 225lbs
1x5 275lbs
3x5 295lbs

Unilateral:
2x6 2x45lbs Step-Ups, each leg

Posterior Chain:
3x5 Unilateral Hyperextensions, each leg

Abs:
2x10 Kneeling Ab Wheel Roll-outs
2xmax Chinese planks
---

MY BACK IS IN SO MUCH FRIGGIN PAIN!

ME Upper Body

Boxing warm-up

ME Bench Press w/ Mini-bands:
1x8 empty bar
1x5 65lbs
1x5 95lbs
1x5 115lbs
1x5 135lbs
3x3 135lbs

Supplemental:
3x8 2x50lbs DB Incline

Vertical Pull:
3x10 Kipping Pull-ups

Horizontal Pull/Vertical Push Superset:
3x8 2x35lbs Rear delt flies
3x8, 6, 5 2x35lbs OHP

Elbow flexion:
4x8 Twitch rep/Strict Curl alternates
---

Eh, didn't get 135 like I hoped to. Onto regular bench next week. Going to do some more handstand practice now, though I'm tired as crap and I'm sure I won't be able to hold myself up too well.

DE/ME Lower Body

Lower body warm-up

DE Knee Step-Out Jumps:
First set (of three right leg jumps, three left):
8'3 R; 8'5.5" L
8'3" R; 8'4" L
8'6.5" R; 9'1" L

Second set:
9'6" R; 8'2" L
8'9" R; 9' L
8'4" R; 9'6" L

Third set:
9'2" R; 8'11" L
9' R; 8'8" L
9'4" R; 8'9" L

ME Deadlifts:
1x5 135lbs
1x4 185lbs
1x3 225lbs
1x1 295lbs
1x1 315lbs
3x1 355lbs
---

The Knee Step-Out Jumps are unilateral, so.. meh. And everything was posterior chain today. Pretty happy with being able to reach a max of 9 feet, six inches on both legs. And a PR of 355! Everything seems to be moving smoothly.

I also realize it might not be the best idea to do heavy lower body work twice in one week.. but I figure it'll prep me for the competition better. I'll do a deload right before the meet.

DE Upper Body

Boxing warm-up

DE Dynos!!!
1x3 1.5 feet
1x3 2 feet
6x3 1.5 feet

Horizontal Push:
3x5 2x75lbs DB Bench

Horizantal Pull:
3x8 Cable pulley row (8 on stack)

Superset:
3x6 2x25lbs Lat raises
3x8 2x25lbs Behind-head OHP

Elbow Flexion:
3x8 2x25 Hammer Curls (started with twitch reps)

ME Lower Body

Lower body warm-up

ME Squats:
1x8 empty bar
1x5 135lbs
1x5 185lbs
1x3 225lbs
1x1 295lbs
1xM 315lbs
2x1 305lbs
1x5 225lbs

Unilateral:
3x6 2x55lbs reverse lunges, each side

Posterior chain:
3x6, 6, 6 Hip thrusts, single leg hip thrusts, each leg

Ab circuit
---

A bit angry about missing the 315, but 305 seems okay now. a little tough hitting depth, but.. it should be okay.

ME Upper Body+Parkour

Boxing warm-up

ME Bench Press w/ Mini-bands:
1x8 empty bar
1x5 65lbs
1x5 95lbs
1x5 115lbs
3x5 125lbs

Supplemental:
2x6 2x45lbs DB Incline

Vertical Pull:
3x10 Kipping Pull-ups

Horizontal Pull/Vertical Push (Superset):
3x8 2x30lbs Rear Delt Flies
3x8 2x30lbs OHP

Elbow Flexion:
4x45lbs Twitch Rep/Strict Curl alternations
---

So I tried to weigh down the mini-bands with 40s today (technically, this all happened on Friday, but I'm going to tlak as if it was today).. And they were floating JUST above the ground. Could barely notice until you touched one nad it dangled freely. So.. The bands are offering 40lbs of resistance at the top, it seems. Just a bit more than I expected. I knew I had thems tretched more than 6 feet (where they should be offering 25), but this is.. pretty impressive. My body's adapting to the bands a bit and getting a more powerful drive up, so that's always nice.

Now, Parkour tonight was HUUUUGE. I don't know how word spread, but it spread like wildfire. Okay, it's not the biggest group I've ever had to deal with, but it was about 10, and I'm used to like.. four. So I'm pleasantly surprised. A new guy, Thomas, has a lot of natural experience and has done it with his friends for quite some time, so it'll be nice to have his help when more and more people come. It seems like he's very much into the whole strengtht hing, too, even if he's a gymnast and has different ideas of what "strength" are. Either way, good guy and it'll be nice to have him around.

Dynamic Upper/Lower Body

Two days ago:

Dynamic Upper

Boxing warm-up

DE Pull-ups:
6x5 Explosive

Horizontal Push:
3x5 2x75lbs DB Bench

Horizontal Pull:
3x8 7-stack Seated cable row

Vertical Push/Delt Superset:
3x8 2x25 Lateral raises
3x8 2x25 Behind-head OHP

Elbow flexion:
3x12 45lb EZ strict curl
---

Today:

Dynamic lower Body

Lower body warm-up (tac jumps, broad jumps)

DE Barbell Glute Bridges:
1x5 135lbs
6x4 185lbs

ME Deadlift:
1x1 225
1x1 315
1x(miss) 365

Bodyweight Jump Circuit
(mostly unilateral)
---

So I missed 365.. It was close. The DLs were just for shits and giggles, anyhow.

DE Lower Body/ME Upper

Yesterday:

Lower body warm-up

DE Hang Cleans:
2x3 95lbs
6x3 115lbs

Unilateral:
3x6 185 Reverse lunges

Posterior Chain:
3x8 25lbs single-leg hyperextension, each leg
---

Today:

Upper body warm-up

ME Bench Press w/ Mini-bands (dbl looped):
1x8 empty bar
1x5 95lbs
2x5 115lbs
1x5 135lbs
1x5 155lbs*
2x5 115lbs
1x5 95lbs

Vertical Pull:
3x10 Pull-ups

Supplemental:
3x8 2x50lbs DB Bench

Shoulders Superset (Hor. pull+ver. push):
3x8 2x30lbs Rear delt flies
3x8 2x30lbs Overhead Press

Grip:
2x15 secs 115lbs SCDLs, each hand
---

So.. first time I've ever double-looped the bands like that. Both ends are looped around a DB at the bottom and the middle of the band is draped over the barbell. what does this mean? Pretty much, it's the full resistance of the band, roughly more than 6 feet of stretch going on there.. and MUCH more resistance than I've experienced before. I'm thinking 25-30lbs per band at the top. And not slack at the bottom, either. This is the way the bands SHOULD be.

Well, I overestimated my ability. I got stapled on the last rep of 155.. So I dropped down. The banded bench is ridiculously tough. I didn't expect that at all.

RE Upper Body - Pull-ups

Upper body warm-up

RE Pull-ups:
3x10 BW

Horizontal Push:
3x6 2x60lbs DB Bench

Horizontal Pull:
3x8 Seated cable row (unsure of weight.. it was an 8 on the stack)

Vertical Push:
3x8 HSPUs w/ wall
---

Okay, so... really... I love my job, even if I know that I won't actually be making any real money for a couple of months. My first paycheque probably won't even cover what I pay for parking. Money is great and all, but this is really about.. doing what you love with your life, right? Today, I talked with a woman who probably won't become a client by any means, but she was doing a silks routine (circus performance kinda stuff) with a silk draped over the pull-up bar. I talked with her a good long while and tried to play along with the silk.. Uuhhh.. hard as shit. Harder than gymnastics rings. I did, however, teach her a back lever (single tucked leg). She was also impressed with muscle-ups on a bar, which I think she could do if she was fresh (she got on the bar and knocked out twelve pull-ups without a problem). It's meeting with people like this.. with passion for real strength skills and just awesome stuff.. that makes it all worthwhile.

My own workout was okay. It could've gone a whole lot better, but my diet the past few days has been off and the energy isn't all there. I need to figure out how I'm supposed to eat properly with these hours. Maybe I'll wake up earlier than I have to (I need to be up by 4:30AM) and boil a chicken breast and some broccoli for lunch tomorrow. I also ran the sales manager through a workout so he can see how I go about things. He seemed pretty happy about it all.

ME Squat

Lower Body warm-up

ME Squats:
1x8 empty bar
1x5 135lbs
1x5 185lbs
1x5 225lbs
1x5 255lbs
3x3 275lbs

Unilateral:
3x6 2x50lbs lunges

Posterior:
3x10 25lbs 45-degree hyperextension

Ab Circuit
---

Finally feeling strong again, although I went too hard this time and nearly puked. I finished that entier workout in just under half an hour. BUT... I had something called a Spike Shooter beforehand. It's a sugar-free super-insane energy drink that Biotest produces. I had no idea that my gym sold it, but I gav eit a shot, and then was just CRAZILY filled with energy. It was ridiculous. I highlyrecommend it to anyone as a pre-workout drink, especially if you're afraid you're going to feel fatigued through it.

I also trained my first client at this gym today. It was a quick orientation and my instructions were to "kick his ass" (my boss's words, not mine). After I ran him through a quick warm-up, I started him off on a complex.. He got through the first exercise (12 squats with 40lbs on his back), then went to the bathroom to puke. Dude was SERIOUSLY out of shape. He told me he was a soccer player! I convinced him to buy 16 sessions with me. Fun times. Love this job.

ME Bench Press/DE Pull-ups

ME Bench:
1x8 empty bar
1x5 95lbs
1x5 135lbs
3x5 155lbs

DE Pull-ups:
6x4 BW

Supplemental:
3x5 2x60lbs DB bench

Vertical Push:
3x8 2x40lbs Overhead press

Elbow flexion:
2x10 60lb EZ curls (standing)
---

Going light.. But man, it's nice to be under the bar again.

Circa-ME Squats

Circa-Max Squats:
1x8 empty bar
1x5 135lbs
1x5 185lbs
1x5 205lbs
3x5 225lbs

Dynamic:
6x3 Broad jumps (max)

Posterior:
3x10 25lbs 45-degree hyperextension
---

Okay, I've officially started my job as of today. I'm the new personal trainer at the Gold's Gym in the Clarendon area of Arlington. And I FINALLY got under the bar again after work. I'm out of it, I could've lifted a lot more, but I want to get back into it slowly. No rush, no rush.

But, man... I've missed lifting.