December 12, 2017

November 21, 2016 Sprinting


  • 110: 2
  • 400: 1

November 19, 2017 Full Body

Whoah...crammed this one in in 53 minutes, just hammered myself.  Lots of clusters, that squat one killed me.  


  • Squats: 315*1,1,1,1,1,1,1,1,1,1 (10) cluster
  • Front Squats: 225*1,1,1,1,1 (5) cluster
  • Guillotine Press: 155*10 175*8, 5 155*6, 6
  • Standing Calves: 300*12, 12
  • Pull-Throughs: 150*10,12
  • Pullups: 10, 5, 4 cluster
  • OH Press Walk: 75*55,55
  • WSARC: 30*7,4
  • Full-Hang Leg Raises: 6

December 9, 2017

November 18, 2017 Sprinting ❤️

Good session here, staying up on the 400s still.

  • 110: 4
  • 400: 1

November 16, 2017 Full Body

Good session, nothing unusual really...starting to ramp up volume on incline benching...

  • Double Overhand Sumo Deadlifts: 315*1 365*1 405*1 
  • Sumo Deadlifts: 435*1 465*1 485*1
  • BB Rows: 235*5,5,5,5,5 (5) cluster
  • BB Incline: 185*10,6,5
  • Seated Calves: 115*15,15
  • DB Farmers: 120*60, 50
  • Dead Bugs: 10, 10 

November 15, 2017 Dodgeball

got a good run in here, stayed the whole time and we did a bunch of extra after as well


  • Dodgeball: 95 minutes

November 14, 2017 Sprinting


  • 110: 2
  • 200: 1
  • 110: 2

November 12, 2017 Full Body

I took off this past Thursday, my core was really sore, not sure if it was a strain or what, was worried it would develop into a hernia or something if I wasn't careful.  I could've had a session and probably been fine, but I was due for an off-day anyway so I took one.  This session here went fine, worked in some calf work, and guillotine pressing at higher reps as planned.  


  • Squats: 315*1 340*1 365*1 385*1
  • Front Squats: 225*1 250*1 280*1
  • Good Mornings: 135*10
  • Guillotine Press: 135*10 155*10, 10 185*10
  • Standing Calves: 280*15 300*12
  • Pull-Throughs: 150*10, 10
  • Sternum Pullups: 10, 6, 5
  • Suitcase Carries: 90*120
  • NS FS Paloffs: 35*10, 10 
  • DB Unilateral Standing Press: 60*10

November 11, 2017 Sprinting

  • 110m: 4
  • 400: 1

November 7, 2017 Spritning


  • 110: 5

November 5, 2017 Full Body

Good session, over 300 on front squats....monster cluster sets on the rows!   I'm fully in the bulking phase now...I think I'm going to focus on doing a lot more volume for my upper body, at least rep wise.  More of a 10 rep set type of thing, and guillotine presses instead of flat benching. I feel those things so much in my pecs, maybe I'll get some extra development there and can start benching more weight when I rotate back over to bench pressing.  Also going to do more volume on rows too, and add in some calf exercises.  I like the thought of doing more volume for my lower body, but with sprinting, and adding in the 400s too, I basically hit them 4 days per week as is. 


  • Bench Press: 225*5 235*5,5,5,4
  • Squats: 315*1 340*2 365*1 375*1
  • Front Squats: 245*1 265*1 285*1 305*1 (!!)
  • BB Rows: 225*5,5,5,5,5,5,5,5,5,5 (10) Cluster!!!!
  • Standing Calves: 260*15 280*13
  • BTN Press: 135*5,2 toast
  • Overhead Press Walk / DB Farmers S.S.: 70*40 dun.