July 30, 2015

July 27, 2015 Upper Body

  • Bench Press: 225*5 250*3 165*1 280*1 290*1-ass cramp....wtf
  • Sternum Pullups: 30*3 30*4 30*3
  • DB Standing Press: 70*5 70*6
  • BB Rows: 185*5 205*5 225*3
  • BB Curls: 135*2
I'm doing an ECA stack again for the next two weeks, I need to eat more bananas or something the first day or two, I keep cramping up.  I was really into benching, was going to go for 310, and then my ass cramped on 290 and I couldn't push through the floor anymore.  Sternum pullups went well, bb rows I was focusing on form.  

July 26, 2015 Sprinting

  • 110m: 7
Went MUCH better.  I did better warming up; usually my 110s at the start are about 70% and then 85%, this time the first two were maybe 50% then 70%, and then I did one at about 90%.  Maybe because of how much volume I've been doing for my lower body I just need to warm up better. On the last couple sprints here I really felt that high gear again, first time in a few weeks, I missed it.

July 25, 2015 Sprinting

  • 110m: 2
  • 100m: 4 awful times
  • 110m: 1
I'm starting to get annoyed, the last couple weeks my times have been horrid. I just don't feel like I have that top gear, it's like waiting for a car to shift as the RPMs ramp up, only the shift never comes and the car never hits top speed.  Not sure what I'm doing wrong; I don't want to take time off, I hate that shit.  Really getting annoyed though, I'm like .6 slower than I was when I set my PR about 3 weeks ago.  Not a good trend. 

July 28, 2015

July 24, 2015 Upper Body

  • DB Incline: 105*9 105*8 100*7
  • Sternum Pullups: 10, 8, 4
  • DB Unilateral Standing Press: 55*10 60*6
  • Unilateral T-Bar Rows (chalk): 135*6 160*2
  • Unilateral DB Flat Bench: 60*10 70*10 
  • Close-Grip Bench Press: 135*5 185*3 205*3-dun
Great session; got 105s for incline bench, really happy with the reps I put up, same with sternum pullups, despite being tired. Continuing unilateral work as well, that went well.  

July 27, 2015

July 23, 2015 Sprinting

  • 110m: 1
  • 200m: 28.73, 29.06
I feel flat still, and my endurance is not improving here, not sure why.  I feel like I hit a wall at 70-80m or so, probably indicating I'm switching out of atp-cp system for energy.  Which is odd, because I should be able to get to at least 120 or so in it based on my 100m training.  Blah.  

July 22, 2015 Dodgeball

  • Dodgeball: 90 minutes
Good times, nothing unusual. 

July 21, 2015 Lower Body

  • Front Squats: 225*1 250*1 275*1 295*1 305*1
  • Deadlift (double oh): 315*1 350*1 370*1
  • Deadlift (mixed grip): 405*1 430*1 455*1
  • Hanging Power Cleans: 135*5 185*1
  • Hanging Power Snatches: 135*3 145*1
  • Dead Bugs: 10, 10 
Good session, didn't feel like I had top-end strength on front squats today.  I was absolutely torched at the end here, my core was decimated. Good times! 

July 25, 2015

July 20, 2015 Upper Body

  • Bench Press: 225*5 250*4 265*2 280*1 290*1
  • Sternum Pullups: 25*5 25*3 25*2
  • Seated Press: 135*5 155*4 175*2
  • Chest-Supported Rows: 135*5 135*5 135*5
  • Standing DB Curls: 50*6 55*3
Not a bad session, nothing out of the ordinary. 

July 22, 2015

July 19, 2015 Sprinting

  • 110m: 1
  • 200m: 1
Quick session before the beach, still feeling a bit dead-legged. I think I'm going to move the leg day this coming week to Tuesday so I have a day off to recover here. 

July 18, 2015 Sprinting

  • 110m: 2
  • 40y: 4.85, 4.81, 4.90, 4.72
  • 100m: 12.97, 13.01, 1
  • 200m: 1
Started pouring rain as soon as we got to the track. Plus this was at the other track, not Harvard's.  On top of that I had a horrid calf cramp the other night and the thing still feels bruised, I'm pissed about the times, but simultaneously happy I was that fast while basically limping.  Regardless of the rain I don't think I was getting any records here, I just didn't have that top-gear today, I felt it.  Like when your car doesn't shift into high gear and it's revving up, and you're just waiting for the next gear to kick in...that's basically the feeling I had the whole time here.  The slick track meant my initial burst was awful since my foot kept slipping.  Not disastrous, but still what an awful session for times.