November 24, 2017

November 1, 2017 Sprinting

Very happy with the time on the 400, in most of my winter gear for that one. 


  • 110: 2
  • 400: 68.24
  • 110: 1

October 29, 2017 Full Body


  • Squats: 315*1 335*1 355*1 375*1
  • Seated Calves: 90*15, 15
  • Squats: 355*1 Front Squats: 225*1 250*1 275*1,1
  • Good Mornings: 225*3, 3 legs toasted
  • BB Flat: 225*5,5,5,5,5
  • Standing Calves: 240*15, 15
  • Pull-Throughs: 150*10, 10
  • Sternum Pullups: 8, 6, 5 shot.
  • DB Farmers: 120*70, 53
  • Dead Bugs: 10, 10

October 28, 2017 Sprinting


  • 110: 7

October 26, 2017 Full Body

 Felt really good here...though about 500 on Sumos but didn't go through with it...narrowly missed a PR on hanging power snatches, the 2nd time I just couldn't lock out and dropped.  


  • Sumo DL: 315*1 365*1 405*1 435*1 (all double overhand) 455*1 475*1
  • HPS: 95*5 135*3 155*1 165*X 165*X
  • BB Incline: 185*10, 6, 4 short rest 
  • Standing Calves: 220*15, 15
  • Pendlay Rows: 135*10,10, 10 (cluster)
  • FS NS Paloffs: 30*10, 10 

October 25, 2017 Dodgeball

good times...good times..


  • Dodgeball: 1 hour

October 24, 2017 Sprinting

I'm actually not mad about the 400 time, that's in tights & a couple upper body layers, which really makes it harder to get a full stride, and at the end makes it harder to dissipate heat. 


  • 110: 2
  • 400: 1:15
  • 110: 1

October 22, 2017 Full Body

A bit sapped after yesterday, no leg drive on benching.  One thing, for this bulk, I'm adding in some calf work, and also I'm going to try doing a higher rep type scheme.  I know that may seem counter-intuitive if I'm trying to bulk, but my attitude is that if I'm taking in all this fuel, I should use it to build some muscle. 


  • Squats: 315*1 340*1 365*1 375*1
  • Good Mornings: 225*3,3
  • Front Squats: 225*1 250*1 270*1 290*1
  • Bench Press: 225*3, 2 250*1,1,1 (all as a cluster)
  • Pull-Throughs: 150*10, 10 
  • Seated Calves: 90*10, 13 standing calves: 200*15 (cluster on last seated & standing)
  • 1.5 Pullups: 6,3,3,3
  • Mixed-Grip Carries: 85*75
  • WSARC: 50*6, 5

October 21, 2017 Sprinting

This is actually the most "volume" at least in meters, that I've done in a while...was exhausted after, unsurprisingly.

  • 110: 5
  • 400: 1
  • 100: 1
  • Total: 1040m 

October 19, 2017 Full Body

Felt pretty flat here, didn't push anything really, this was more of a "make sure you don't accumulate rust' type session. Plus, my once per year bicep set. 


  • Deadlift: 315*1 (double overhand) 405*1 425*1 445*1 465*1
  • HPS: 95*5 115*3 135*1 145*1,1,1
  • Incline Bench: 185*10,7,4 no rest
  • DB Rows: 120*5,5,5 (cluster)
  • DB Hammer Curls: 50*5
  • Waiter Walk: 75*130
  • Dead Bugs: 10, 10