Friday - Good overall lifting day w/ emphasis on shoulders (& ME OHP) -- long workout, long post

I. Warm up -- progressing weight complex (+ pull-ups) -- 3 rounds of:

• pull ups x 5
• Overhead Squat x 6
  
• Barbell Row x 6
• Romanian Deadlifts x 6
• Good mornings x 6

First round with bar (45lb), 2nd round with 75lb, 3rd round with 95lb. Did this one to try new exercises and get used to the movements.

II. Max Effort Overhead Press:

• 5 x 85
• 5 x 95
• 5 x 105
• 3 x 120
• 3 x 130 FAIL (was able to push press it up of course but couldn't bring it down and up)
  
• 3 x 130 FAIL

I think my performance could have been compromised by my chest meat still being hella sore from lifting earlier in the week. I believe 120 might be my previous 1RM so I think I should be able to move 130 one time at least.

III. DB presses & incline bench (too get some blood flow to that muscle group)

• 12 x 35lb DBs
• 8-10 quick reps on the incline with 95lb (barbell)
• 10 x 40lb DBs
• 8-10 quick reps on the incline with 95lb
• 4 x 45lb DBs
• 8-10 quick reps on the incline with 95lb
• "Arnolds" -- 10 x 25lb DBs
  

Also did a couple of light sets of raises but really didn't isolate the posterior or middle deltoids like I should have.

IV. Flirted with this WOD/AMRAP in 20 complex-type thing:

• [Thrusters] x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

The Thrusters were murder after all the pressin'. Stupid. I should have done this routine first or right after the ME OHPs. I forgot how hard this workout is altogether. It's a speed exercise so after the whole circuit you're dying, heart pounding, etc. Who knows how I would have done even if my shoulders were fresh.

ANYWAY... instead I just did 3 rounds of the circuit substituting Front Squats for the Thrusters.

I must say, my Cleans and SDLHPs were nice and fast (whole circuit was a pretty fast rip I guess). Of course, I only did 3 rounds with water breaks in between. If I was going for max # of rounds in 20 it might be a different story!

V. Core Training #3 (from Ross E.):

• Turkish Get Ups x 5/side x 30lb
  
• Deadlift Twists x 6/side x 90lb
• V-ups x 15
• Repeat above 3x
  
• Finish with Plank for time (1 minute)

This is Rx'd as "Repeat 3-5x" -- I did the lowest number of circuits b/c those TGUs were fucking hard! I was shocked. Each set was grueling by the time I got to the 5th rep... with light weight. Maybe it was the rest of the workout that had me trippin...

Overall, this workout was good I think. Took a lot of time and lacked serious intensity (the 3-part circuit alone would have been better maybe, or a 12 minute complex plus core and something else), but I touched every major muscle group for sure (even arms with some DB curl in-betweeners and SDLHPs). I wish I hit the upper back a bit more -- since I didn't get the 20-min jobby in I should have done some shrugs, and also maybe some heavy T-bars or something).

Weigh in: 178.5
It's amazing how much slower it is losing weight than gaining weight. I gained 5-7 pounds in 5 days of eating everything and not exercising. Seems to be slower coming off. Although I did stuff my FAT FACE last night with like 5 chicken tenders, a 3-egg ham & cheese omelet and a can o' beans. (took a poke off a spliff - that's what happens)