Not bad. Misadded the weight on the rows, I keep doing that, I forget to add in the weight of the bar, then can't figure out why I only get one rep...On push presses my legs were just dead, sprinting/squatting last two days pretty much finished them off.
OK, so with the sprinting yesterday my quads are absolutely excruciating today. Not sure why exactly, usually it's my hamstrings. Really gimped the session overall. Switched to SLDLs since it's not a quad-based exercise really. Also did lumberjack squats, which oddly didn't hurt my quads.
Hadn't sprinted in a while, and the weather was mild so I headed out. Happy with the speed. I'm definitely faster when I hit mid foot on the ground, which I need to do anyway, lest my hamstring get that weird pain in it. Another note about sprinting: I set a goal of getting to sub 12 seconds, but then I realized that I'm not starting on blocks. In fact I'm not even starting from a crouch or leaning forward. My times are from a standing position, with a split stance. So I'm probably losing an entire second there. Plus I'm only sprinting once per week. Probably sub 13 is a more reasonable goal.
Also did some broad jumps, but I was pretty tired after the sprinting.
Just wanted to say that I fell behind on posting here on account of a massive amount of studying, etc. I had to do. I'm getting close to catching up now, only about 8 days behind finally, that should be fixed soon. This week I hope to post: 1. Bulking diet 2. Goals for the bulk 3. Catch up on all workouts being entered
Form was SUPER strict on the standing press, that's how I'm doing it from now on, no knee bend, no twerking the weight up. I tried leading off with them here; I want to focus on shoulders, among other things on this bulk, so on the 'light' upper body thursdays. I think I'm going to lead off with the standing presses. This wasn't really supposed to be a light day, but I figured why not. Everything else went fine. Leaning DB laterals are the ones where you hang off the tower of a cable station or something and do laterals. Not sure if it worked or not...
Power Cleans: 135*3 155*3 175*3 185*2 195*1-gassed
Hanging Power Snatches: 135*3 145*2-gassed 135*3
Actually did 'high rep' deadlifts for once. Was actually pretty gassed afterward. Just finished what I could on the olympic lifting and got out. Good session though, I don't do much past 3 rep sets ever on deadlifts, but I actually like that stuff more than I realize often.
Rowing: 200*0:33 NEW PR!! 200*0:32 NEW PR!! 200*0:33
Battling Ropes: 40, 40
Whoooo! Wasn't sure if my old record was 34 or 32 seconds, turns out it was 34. Got the 33 seconds, then really went all out on the 32 second row. Not sure I can get lower than that. I was pulling with full force on every single row, there were no hitches, and no pauses when I was fully extended at the end of each pull. There's no tenths of a second tracker on the C2 rower, it's just whole seconds, and the 32 was barely 32. Don't know if I'll see 31 any time soon.
Good session, hit a lactic acid wall on benching. Did some high rep bb rows, which I don't go for very often. Really focused on letting my lats do the work. It's common to overcompensate and use your biceps too much to pull the weight up. A great way to avoid this is to think of your arms just as hooks hanging from your lats. They can't move the weight, or try to imagine that this is so, and the only thing that can is your lats. I think they were pretty fried by the time I got to the pullups because I shit the bed on them.
Haven't squatted heavy in a few weeks, since I took last week off. Still though...should have had 370. Rest of the session went well, real close to my PR on front squats still...hopefully I get it fairly early in the bulking phase.