May 22, 2016

May 21, 2016 Sprinting

  • 110m: 4
  • 200m: 2
  • 110m: 2
  • Total: 1060
 There we go, I'm back. Had a nice few days off.  I was so run down at the start of this week...it's birdwatching's busy season as well, so I was hiking a lot, and then trying to workout in the afternoons.  I was already running a bit ragged and then the extra hiking just put me over the edge. Needed a few days to eat a caloric surplus and just rest. Felt much better out there today.  Looking forward to getting back to things on Monday. 

May 17, 2016 Lower Body

  • Squats: 275*1 315*1 335*1 355*1 - time for some days off.
  • Front Squats: 225*2 255*1
  • Hip Thrusts: 225*5 275*5
  • Overhead Squats: 135*3 -oops, meant to do 115
  • Pull-Throughs: 130*10
  • Ab-Wheel: 10
  • Dead Bugs: 10, 10
Yeah I need to take a couple days off here, I am burnt the fuck out, no pop.  I'm going to refeed for 3 or 4 days, and take the next few days off.  Will get back to things Saturday or Sunday for a sprint session, whichever day has better weather. 

May 16, 2016 Upper Body

  • Bench Press: 225*3 245*3 265*1 225*1 285*1 225*6
  • Edge Pullups: 4, 4, 4
  • Standing Press: 135*9.5 145*5.5
  • Chest-Supported Rows: 135*5 135*5
  • Suitcase Carries: 75*94
Feeling tired here, did some pullups with just my fingertips on the edge of the beam supporting a cable cross....standing press was ok.  I may take a few days off and do a re-feed at the end of this week.
 

May 15, 2016 Sprinting

  • 110m*6

Good session

May 13, 2016 Lower Body

  • DL (hook grip): 315*1 365*1 405*1 435*1
  • Deadlift: 425*1
  • Hanging-Power Snatch: 95*3 115*3 125*3 135*2 145*2 155*1 135*2
  • Overhead Snatch Hold: 135*30 seconds
  • Free-standing Paloffs: 45*10
  • Hollow Core Holds: 25 Seconds
I don't think hook grip is for me, I feel like my palms are pretty big in comparison to fingers, and the hook grip just crushes my thumbs.  They were fucked up for a few days after doing it last week, and then here they were too. Both times my thumb nail split open the side of my thumb from the pressure as well.  Rest of session went well...I like the snatch holds, I feel every muscle in my core/trunk stabilizing on them. 

May 12, 2016 Upper Body (workout 2)

  • Standing Press: 130*10 140*7 150*4 160*2
  • Rope Pullups: 8, 6, 6
  • Dips: 60*6 60*5 60*4
  • W-Bar Cable Rows: 140*8 150*6
  • Heavy Bag Yoke Carries: 6
Obviously not completely rested after sprinting this morning, still did well though, standing press is progressing. 

May 12, 2016 Sprinting (Workout 1)

  • 110m: 6
Beautiful out, going to do a later gym session as well. 

May 11, 2016 Dodgeball

  • Dodgeball: 85 minutes
 

May 10, 2016 Lower Body

Feeling logy

  • Squats: 315*1 345*1 365*1
  • Front Squats: 225*1 245*1 265*1 285*1
  • Good Mornings: 185*3 225*2 245*1
  • Overhead Squats: 45*5 95*5
  • Pull-Throughs: 130*10 140*10
  • Heavy-Bag Bear Hug Carries: 6 (full court trips)
  • Dead Bugs: 10, 10
Was dragging a bit for this one, no pop really, made up for it by doing more stuff than usual at lower weights.

May 9, 2016 Upper Body

  • Bench Press (narrower grip): 205*10 235*5 255*2 275*1 225*5
  • BB Rows: 225*5 250*5 275*4
  • Standing Press: 125*10 135*8 145*5
  • Reverse Flyes: 25*10
  • Waiter Walks: 75*83

Medium grip on the bench press, not close-grip but narrower than I usually do.