June 26, 2016

June 19, 2016 Full-Body (quick session)

  • Front Squats: 225*1 255*1 275*1 305*1
  • Squats: 315*1 340*1 365*1
  • BB Incline: 185*3 225*2 235*1 245*1
  • Rope Pullups: 8, 7, 6
  • Pull-Throughs: 140*10 150*10
  • Waiter-Walks: 75*93
  • Dead Bugs: 10, 10
47 minutes

Had to squeeze in a quick session, got 305 on front squats. Feels good man. 

June 18, 2016 Sprinting

  • 110m: 6
  • Total: 660m
Taking it a bit easy after matching my 200m record & breaking 100m record in space of 7 days

June 16, 2016 Full-Body

  • BB Flat: 225*3 240*3 250*3,2,1 -cluster
  • DL Double Overhand: 315*1 365*1
  • DL: 405*1 445*1 445*1
  • HPS: 95*3 115*3 135*2 145*1 155*1
  • Chest-Supported Rows: 135*3 160*3 170*1
  • Standing Press: 145*6 150*5 135*4
  • Heavy Bag Carries: 8 full courts
  • Free-Standing Paloffs: 10, 10
  • Ice-Bath: 15 minutes
57 minutes

Good stuff, nothing out of the ordinary, Standing Press weight bumped up a bit, and heavy bag carries went easier than usual

June 15, 2016 Sprinting

  • 110m: 1
  • 100m: 11.97, 11.84 NEW PR!!, 12.21
  • Total: 410m 
  • Ice-Bath: 15 minutes
Alright, so with the shitty wind yesterday I felt like I was leaving something on the table, headed back out today for a quick session.  Felt GREAT, and finally shaved some more time off my 100m record.  Not bad considering I'm going from a standing start here.  I think I need to focus more on keeping my core tight, I may be losing some of my forward power through the mid-section, going to have to look into that and see if I can't get even faster. 

June 18, 2016

June 14, 2016 Sprinting

  • 110m: 2
  • 200m: 26.59 hideous wind
  • 110: 1
  • Total: 530m
  • Broad Jump: 9' 1", 9' 4"  hideous wind
uuuuuuuuuuuuuuugh more awful wind. Was probably 35MPH+ head wind on the straightaway.   Irritating the heck out of me.

June 12, 2016 Full Body

  • DB Bulgarian Split Squats: 30*6 40*6 50*4 ooof taxing
  • Front Squats: 225*1 250*1 275*1
  • Sternum Pullups: 12, 8, 4, 4
  • Unilateral DB Standing Press: 60*8 65*6
  • Pull-Throughs: 130*10 140*10
  • BB Incline Bench: 185*3 205*3 225*1 DUN.
  • Cable Rows: 180*3 200*2
  • Waiter Carries: 70*120
  • Dead Bugs: 10, 10
  • Ice-Bath: 15 minutes
56 minutes(!!!)

I love finding some weakness, and those split squats killlllled me.  Very taxing.  Was soaked after this session. Got everything done in 56 minutes.  When considering each side for the unilateral stuff, I did 28 sets.

June 17, 2016

June 11, 2016 Sprinting

  • 110m: 2
  • 100m: 12.31 (shit start), 12.00, 12.28
  • 110m: 2
Cool out...humid, I feel like I'm pretty close though, got 12.00 at least. 

June 9, 2016 Full-Body

  • Bench Press: 225*3 250*1 265*1 275*1 280*1
  • DL Double overhand: 315*1 365*1
  • DL: 405*1 445*1 465*1
  • HPS: 95*2 115*2 25*2 135*2 145*1 155*1
  • Standing Press: 145*5 150*5
  • BB Rows: 235*3 255*3 285*2
  • Hex Farmers: 405*80
  • Free-Standing WSARC: 45*8 45*7
  • Dragon Flags: 2
  • ice-bath: 15 minutes
62 minutes

Definitely like leading off here with bench pressing, doesn't take anything away from deadlifting. Was a tad bit tired so I took it easy on deadlift weight.

June 8, 2016 Dodgeball

  • dodgeball: 90 minutes
good session!

June 7, 2016 Sprinting

  • 60m: 1
  • 110m: 1
  • 200m: 2
  • Total: 570m
  • Ice-Bath: 15 minutes

More bullshit wind at the track.  This is crazy; it's been so mild/chilly this late-spring, and the wind has been constant. Really irritating.