July 30, 2016

July 30, 2016 Sprinting, Broad Jumps

  • 110m: 2
  • 200m: 26.04, 1, 1 
  • 110m: 2
  • Total: 1040m
  • Broad Jumps: 9' 6", 9' 9", 9' 11", 9' 11.5", 10' 1"!!!!, 10' 3" NEW PR!!, 9' 11", 9' 6", 9' 9"
Ok, so on the 200 I thought for sure I had 25.5. There wasn't even any wind for once hurting on the straightaway, ran hard all the way through...Somewhat annoyed. I felt really good though going into this, decided to put in a longer session.  The thing is as you get older, or even start hitting your mid-30s, even if you SEE that there are people running 100s in the high 10s in their 50s or whatever, you still start to wonder.  You think about how many more really great workouts you have; I've always treated every workout like it could be my last, but still.  

So I went over to broad jumps; I tried using the other sand pit, it's by the quieter end of the track, I liked it more.  I've been really close to a PR lately, but haven't been able to get over 10'...then my first 'exploratory' jump I had 9 and a half feet. That's always a good sign.  Next couple went well, and narrowly missed 10' on 2 straight.  I was exhausted from the sprinting, but part of me wonders if losing all the weight to sweat makes it easier to jump further.  

This just felt like one of those days that are rare, and when you get that feeling you have got to take advantage of it.  There's a million things that go into max athletic performance, and you can't always control right when you peak.   I kept pushing, narrowly missed my PR, and then uncorked a 10' 3" jump.  I'm going to try and remember everything about that jump to see if I can replicate it again.  I absolutely stuck it.  So happy. I love sprinting and I absolutely love jumping.  Very few things do I enjoy more.

I like being in shape.  It might sound conceited, but I really do.  I mean, the body's purpose is to keep your brain alive, protect family, etc.  I've built something that can do that pretty darn well.  

Anyway, I think I'm going to try adding in long jumping next session, and also I want to post some progress pics pretty soon.  


EDIT: I just realized that my previous record had stood for almost 3 years...holy moley. I thought I set it in 2015..

July 28, 2016 Full Body

  • Deadlift (double overhand): 315*1 365*1 405*1
  • Deadlift: 445*1 465*1 480*1
  • DB Flat: 85*10 100*6 105*8
  • Hanging Power Snatches: 100*3 125*3 140*2 150*1/1 (db flat stuff really exhausted me)
  • BB Rows (Giant Set w/ standing press): 245*5 265*3 285*3
  • Standing Press (continuation of giant set): 135*7 145*2 135*2 -completed gassed.
  • Reverse Hypers: 90*6 90*7
  • Hex Farmers: 405*100
  • Narrow-Stance Free-Standing Paloffs: 25*10 25*10 25*10
65 minutes

I wanted to just switch some things up here for a session, I like doing that before I get in a rut.  405&365 deadlifts used hook grip.  The DB Flat 85&100 sets were done with minimal rest between sets, was completely locking up after 6 reps there.  My whole upper body was tired after all that, didn't have much pop for the snatches.  After that I did 6 straight sets only taking time between to change the weight and grab a quick drink from the fountain right there on the weight floor.  Was completely toasted after that.  Enjoyed the Hex Farmers too...always feel badass.  The problem with them is it takes so long to set up and then break them down...without them this would have been a 60 minute workout.  

Finished with standing paloffs; I say narrow stance, but it was really with my feet shoulder-width apart.  Usually people do them with their feet spread several inches past shoulder width: 



I liked doing them narrow-stance, it's much more difficult, I think I may start doing them more, I felt it in different parts of my core & hips. 

July 26, 2016 Sprints

  • 110m: 2
  • 200m: 1
  • 110m: 1
  • Total: 530m
sigh. Really windy again, killed my 200 time.  Otherwise fine session. 

July 24, 2016 Full Body

  • Squats: 225*3 275*1 315*1 335*1 350*1 365*1 -knot in lower left back still, hurts to squat.
  • Front Squats: 245*1 255*1 275*1 - same
  • Incline Bench: 185*3 205*3 225*1 235*1
  • Pullups Cluster: 85*1,1,1,1,1
  • Pull-Throughs: 150*10 15*10
  • Unilateral DB Press: 60*10
  • LM Rows: 225*4 225*4
  • DB Goblet Carries: 120*91 120*114
  • Dead Bugs: 10, 10
63 minutes

Still have that knot in the back, hurts when pressure is put on my back from above, like with squats.  Rest of session went good, although I would have preferred more volume. 

July 22, 2016 Sprinting

  • 110m: 3
  • 220m: 1
  • 200m: 1
  • 110m: 1
  • Total: 860m
Did a Friday session since I've got some stuff going on tomorrow and don't want to try and squeeze a half-assed session in then. 

July 21, 2016 Full Body

  • Bench Press: 225*5 245*3 265*1 280*1 -lower left back is too tight, can't arch.
  • Sumo DL: 315*1 365*1 405*1 445*1 475*1
  • Hanging Power Snatch: 95*3 120*2 140*1 150*1
  • BB Rows: 240*3 260*3 280*3
  • Dips: 60*5 60*4
  • Reverse Hypers: 85*6 85*6
  • Overhead Carries: 65*65
  • Ab-Wheel: 10, 10
63 minutes

Not a bad session, lower left back is really tight though, made things difficult. 

July 19, 2016

July 18, 2016 Sprinting

  • 110m: 1
  • 200m: 1 20mph headwind. Seriously.
  • 100m: 1
  • Broad Jump: 9' 8", 9' 9", 9' 8", 9' 7"

Remember when my attempts to run the 200 weren't marred by a hideous headwind?  Pepperidge farm remembers. On the plus side I can run full throttle through about 180m now, without wind maybe that would be the full 200.  Still feeling a bit run down, even after the 2 days off; I actually feel carb-starved even after fat-kid Saturday.

July 15, 2016 Sprinting

  • 110m: 1
  • 100m: 11.94, 11.78!! NEW PR!!
  • 200m: 26.22 fucking wind
  • 100m: 1
  • Total: 610m
continuing progress!  Didn't feel fabulous, but the wind died down enough for me to hit a great time on the 100 there, both of them actually went really well.  I don't know what it is, but the past few weeks the wind on the track has been just awful. I'm not sure if it's because of the new buildings nearby altering wind patterns for this time of year, or what. But it's usually just dead-heat on the track this time of year, which I love.  

July 14, 2016 Full Body

  • Bench Press: 225*5 250*3 250*2,2
  • Sumo Deadlift (double overhand): 315*1 365*1
  • Sumo Deadlift: 405*1 455*1
  • Hanging Power Snatch: 95*3 115*3 135*3
  • Hanging Power Snatch Overhead Hold: 135*20 seconds
  • BB Rows: 230*3 250*3 270*3
  • Unilateral Hip Thrusts: 70*6 70*6
  • Revers Hypers: 80*6 80*6
  • DB Farmers: 120*78 120*60
  • Paloffs: 45*10
63 minutes

Felt really flat here, think I may take the weekend off; going to go sprinting tomorrow though.  

July 12, 2016 Sprinting

  • 60m: 2
  • 100m: 12.04, 12.16
  • 200m: 1
  • Total: 520m
Crappy wind conditions again.  Also felt a bit flat.