Next workout??: ME DL + vol cleans, pullups, dips & TGUs

Officially on disabled list from foot... also that arm injury near my elbow seemed to come back out of nowhere. Don't know what it is - pinpointed the location, but don't know if it's a tendon or what.

DeadLift

something like:
3 x 245
3 x 275
3 x 295
1 x 345
1 x 355
1 x 365

Cleans: 5 x 5 x 125

DLs and Cleans will depend on how my foot feels - same with TGUs below.

pull ups and dips: 3 x 5 x 25

TGUs: 3 x 3 x 50

Then again, may have to scrap all of this and just do upper body stuff once the arm is right and light-on-the-feet 'cardio' or interval workouts or something... I HATE injuries.

Gained at least 5 pounds this past weekend.... maybe more

Fogo de Chao, Sunday Funday, and now Thanksgiving coming up this week...

I need to step up the workouts and dial back the unhealthy crap.

Friday: Intensity day (sorta)

Dammit! I forgot the weight belt. Wanted to pull it up and dip it down on a 3x5 or even 5x5 -- add it to Volume Day on Monday where it's 'sposed to be.

Squat

1 x 1 x 275 -- hit. slow and tough tho so didn't go for more.

Deadlift

1 x 1 x 365 -- FAIL
1 x 1 x 365 -- FAIL

2 attempts, failed both - had bar up but couldn't get straight and to the top. Felt out 355 but after those 2 attempts was pooped.

For squats and DLs, obv worked up to work weight...

Some core stuff, but had to cut short for time and b/c of crowdedness and stuff. Almost had to deal with someone but just made nice and let it go -- motherfucker getting on me for my sweating!!! IT'S A GYM! PEOPLE GO TO SWEAT!!!

Ran through one round of Core #3 (Ross) then did a *few* more get ups and DL Twists

• TGU x 5/side x 40
• DL Twist x 6/side x 90
• V-ups x 15
  

Weigh in 182

Thursday lengthy liff - the kind of workout to avoid, but i needed to clear my head

My legs were still super sore from basically jumping right in where I left off on Texas method-style squarts so focused just worked the upper body a little, especially shoulders, little bit o akbars... i was gonna end with a core circuit or pair that started with deadlift twists but my legs were too sore to really rock those and i was tired after a solid hour or so of lifting.

Overhead press -- pyramid in 4-5 sets from 10x75 to 1x125

Hang power cleans -- 5 x 5 x 115

Bench press (just for shits and giggles, terrible) -- 7x135, 6x140, 5x145, 3x150, 10x95

Shoulder isolation - 3 rounds of:

• DB press - 10 x 30
• rear delt raises - 10 x 30
• front plate raises - 10 x 10
  
• side plate raises - 10 x 10

(on last round used light DBs and added Y press to side raises)

DB shrugs -- 15+ x 80; 3 x [12-15] x 90

Anything else? I forget. Was sweating GOOD. planned on ending on the eliptical or with core workout but was pooped.

weigh in 181.5

Tuesday Strength: Volume Squats and Making Friends with 70

Squats: 5 x 5 x 215

DB Snatch: 3 x 5/side x 70 (PR)

TGU:

• 3/side x 40
• 1 x 70 -- (PR)

- Last set on squats was TOUGH but I was shocked that I had these.
- Snatchin' was kind of experimental. I never snatched that heavy (never went for 1RM or anything) so kind of happy with it.
- Surprised by TGU too -- the left side was easier than right. Took me two tries to nail the right.

Weigh in: 183

Thursday: Super Sets!

Warmed up with some light squat reps (135lb)

1. Man Makers: 10 x 50lb DBs
(did these in 2 sets of 5 with a few small breaks between some of the reps -- first set of 5 was closer to continuous that second which was more like 2, 1, 1, 1)

2. Pec super set:

• Incline Bench -- [5, 5, 3] x 135
• Knuckle Pushups -- [12, 10, 6]

Boy, the combo burns you fast...

3. Arm super set -- various DB curls and press downs for 5 rounds I think...

4. Twisty, Swingy Finisher:

• 10 Full Contact Twists (35lb on bar)
• 5 DB Swings (60lb)
• 9 FCT
• 6 Swings
• 8 FCT
• 7 Swings
• 7 FCT
• 8 Swings
• 6 FCT
• 9 Swings
• 5 FCT
• 10 Swings

Little in-betweeners included some limited pull ups, dips and a few incline bench reps to make sure weight was kosher.... also some back extensions to help lower back which I angered a little during finisher.

Weigh in: 179.5

Monday: Cosgrove's Evil 8 complex

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Performed with 90lb: 6-5-4-3-2-1

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

This was really the whole workout today. By the end, my lower back was killing me b/c I guess with some of the straight-legged exercises, as there was some fatigue in later rounds form probably suffered. I think this is supposed to take about 12 minutes and I probably took a tiny bit longer -- partially b/c my ipod came unclipped at one point, partially b/c I forgot to go directly to front squat a few times so was adding extra cleans, partly b/c I might have taken slightly longer than 90 sec on one or two of the breaks where I got water.... eh.

I thought my hamstrings would be the issues so stretched those early. After routine I did some stuff to stretch lower back and that was pretty much it.

Weigh in: 181