Warmup: Foot drills, mobility drills.
1) Rack Pulls (just below knee) - 5 x 50kg, 3 x 80kg, 3 x 100kg, 3 x 120kg, 2 minutes rest, 3 x 130kg, 3 minutes rest, 1 x 140kg.
2) Barbell Pushups - 23, 17, 15 reps. 90 seconds rest.
3) Reverse Short-Stroke Lunges - 3 x 10 x (2*20kg), 90 seconds rest.
*4) DB Raises - 3 x 12 x (2*17.5kg)
*5) Seated DB "Power Cleans" - 3 x 12 x (2*7kg), 90 seconds rest between supersets.
6) Gripper Holds @ 45kg - L: 44 seconds, 35 seconds, 31 seconds.
R: 44 seconds, 35 seconds, 36 seconds.
7) Weighted Decline Situps - 4 x 10 x 5kg, weight held behind head, 30 seconds rest.
5 minute rest
Side Plank (Left) - 45 seconds, 15 seconds rest.
Side Plank (Right) - 45 seconds, 30 seconds rest.
Plank - 60 seconds, for 30 seconds I alternated one foot or the other off the ground.
Rack Pulls - I expected at least a double at 140kg and I couldn't even budge the bar for a second rep, felt like it was welded to the rack. Grr. Probably should have gone for longer rests (5 minutes instead of 3) and maybe for a lighter weight for more reps. But 140kg is the most I've done for any portion of a deadlift.
Barbell Pushups - Er, wow. Two weeks ago I did 41 reps, last week I did 43 reps, today I did 55 reps. I had more energy (see below) and I think the drop to 60 seconds rest and reps across was a good change last week, so when I went back to max sets and 90 seconds rest I felt much more powerful. I probably could have gotten 1 more rep first set, the rest were all I had to give...but it's a jump of 12 reps! Nice. I like the feeling of barbell pushups a lot, I feel like I'm grooving my actual bench press hand position and motion nicely, but I can do them explosively without needed to decelerate the bar.
Lunges - Nice, 3 x 10 at 40kg is a new PR. I barely made the reps but I made them, I was huffing like a steam engine.
Gripper Holds - would have done better but I had a false start...was holding and didn't start the stopwatch, so I had to start and stop again. Oh well.
Situps - I didn't feel like trying for 4 x 12, so I dropped the rest to 30 seconds and went for 4 x 10 to just up the work level. That was hard but good.
Planks weren't done to failure, just until I started to really feel it. It was a finisher only.
This was a hell of a workout, in a lot of ways. I didn't pull nearly what I wanted to on the rack pulls, but I demolished my previous numbers on barbell pushups, upped the weight and the reps on my DB raises, did nearly as many situps in much less overall time, etc. If I wasn't suffering from a nasty rash on my arm, I'd have stayed and done kickboxing...I was really revved up to go.
Today was a "carb up" day and I did something different. I made it more of a "eat whatever crap I want" day...so my pre-workout meal wasn't a piece of fruit and a whey protein shake. An hour and a half before my workout I ate 250g of plain yogurt with 20g of whey protein in it and - ahem - 150 grams of fruit-and-granola breakfast cereal. That's just under a 1000 calories of crud. But my energy level during the workout was outstanding. I may have to repeat the experience Thursday, see if really made the difference. All I meant to do was have some food I like even if it's not particularly healthy, especially because I'm packing away about 4000 kcals a day now and I'm still the same weight as when I ate 3000kcals a day. I thought it was a throw-away "cheat day" to try and kick-start some weight gain. We'll see.
Oh yeah and I got Cressey's "Maximum Strength" in the mail today. Love Japanese delivery folks...I called his cell phone number and he said "Is between 6 and 8 okay?" "No, I have to leave by 6:30 tonight." "I'll come right now." He was there in 10 minutes, outside the normal delivery window. Nice service.