I figure the best way to keep an everlasting record of something is to write it on the net, so here goes. Trying to beat my level of strength (in the general meaning of the word) from when I was playing rugby (little over 1 1/2 years out). First recorded workout of the year. Weighing at a lovely 171 lbs with about 5 lbs in each ass cheek (Thanks ATG Front Squats!) .
-Warm-up on a recumbent cycle for five minutes, increasing the resistance every 20-30 seconds.
Then after putting the kines tape on my blasted IT band I go to work.
-Deadlifts (no mirror, in vibrams, standard olympic barbell)
275x5 *normal grip
325x8 *mixed grip
325x10 *using hooks
375x3 *mixed grip
375x2 *using hooks
Note: I've noticed that while the hooks help me hold the weight longer, it ruins my ability to explode off the floor with the bar because of the initial slack. Doing this from a deficit somehow doesn't seem to help either..even going all the way up to 3" off the floor (anything more is really pushing it considering my barely above average height).
-DB Pressing Movements
Standing DB Press - 65#s x12
Seated DB Press - 70#s x9
~70 deg Incline - 75#s x8
~45 deg Incline - 80#s x6
~20 deg Incline - 85#s x5
never do flat, so there
Then my very bizarre superset exercise combination of
-Good Mornings and Military Press
GM 135#x6 + MP 135#x10 *no cheat
GM 135#x7 + MP 135#x15 *cheat after the 9th rep (ie push-press)
Note: before someone says good god (if anyone actually will read this besides me) you're weakening your lower back and are gonna slip a disc... I won't because the weight isn't significant for the good mornings, it's more about the eccentric loading on the hammies.
Then my attempt at creating the shoulders of Dwight Howard
-DB Bentover Rear Delt Raises + Standing Lateral Raises + Front Raises (~30 seconds rest between each set of each exercise)
1st set is usually with some controlled 'grish
Rear - 70#s x6
Lateral - 60#s x5
Front - 50#s x5
Rear - 65#s x6
Lateral - 55#s x6
Front - 45#s x7
Rear - 60#s x10
Lateral - 50#s x9
Front - 40#s x10
Front-Lateral-Rear - #35s x13x15x22
In-between all of this I'll usually do a set of pull-ups every two-three sets for a controlled but fast 6-8 reps.
The cool-down is essentially non-existent because I end up doing around 30 minutes of yoga afterwards ("borrowed" a p90x DVD from a friend).
Tomorrow's workout: Back (Gasp, after a DL day!) & "Core" even though core means something completely different if you're a strength coach.