May 20, 2015

May 15, 2015 Upper Body

Energy: 5

  • DB Incline: 100*9 100*6 100*6
  • Sternum Pullups: 9, 6, 6
  • BTN Press: 100*10 120*7
  • T-Bar Rows: 135*5 115*7
  • French Press: 65*10 65*9
  • Reverse Curls: 70*9 70*8
Good session, higher reps as usual for this one. 

May 15, 2015 AM Sprinting

Energy: 6

  • 200m: 2
  • 100m: 1
First 200s of the year, kicked my ass. 

May 14, 2015 Lower Body

Energy: 8 
  • Deadlift (double overhand, no wraps): 315*3 365*1 385*1
  • Deadlift (mixed grip, no wraps): 425*1 445*1 455*1 475*1
  • HPC: 185*3 195*2 215*NOPE
  • HPS: 135*3 135*3
  • Hex Farmers: 405*60 405*50
  • Paloffs: 90*10 100*10
Great day for deadlifting.  Hips didn't have much hinge left in them for the olympic lifts after all that work though.  405 on hex farmers...really happy I got that far.  Something was different with them, I think I crossed a weight thresshold somewhere between the 365 of last week and 405 here.  This just required a shit-ton more activation of stabilizers, and my abdominal wall. I don't usually feel them that much, but this weight forced me to keep them locked, along with my mid back so my shoulders wouldn't round. Good stuff. 

May 19, 2015

May 13, 2015 Dodgeball

Energy: 8
  • Dodgeball: 90 minutes

No caffeine / ephedrine before this. Felt much better!

May 12, 2015 PM Upper Body

Energy: 7

  • Bench Press: 225*5 260*2 260*3 260*3
  • Sternum Pullups: 25*5 25*4 25*3
  • Push Press: 225*1 235*1
  • BB Rows: 225*4 225*3
  • DB Farmers: 120*95 120*72
  • Waiters Carries: 80*70
Usual stuff! 

May 12, 2015 A.M. Sprinting

  • 50m:5
  • 100m: 12.63
Well that would've been a record a few days ago.  I actually felt REALLY fast on the first few 50s. Kind of wish I had gone for another 100 there. 

May 17, 2015

May 11, 2015

Energy:4
  • Squats: 315*3 350*2 375*1
  • Front Squats: 275*1 300*1 315*1
  • BB Calf Raises: 315*10 315*10
  • Dead Bugs: 10, 10

A bit wiped out here, probably natural after the records yesterday; still got a good session in though. 

May 10, 2015 Sprinting

Energy: 8

  • 100m:1, 12.72   
So I was off to a good start here, no 110s to start, I wanted to get right into the 100s since I've been so close to a new PR. It was hot and humid, so basically my ideal weather to run in.  So I gear up for third, and this happened:

  •   100m: 12.50 NEW PR!!
Beyond pumped, I didn't just break my previous record I beat it by over .1!  No blocks, no spikes, no crouch at the start.  I rested for about 8 minutes and then figured I'd go for one more max effort run:

  • 100m: 12.47 NEW PR!!
  Well then.  My records do tend to come in bunches.  What I noticed on the 12.47 my stride was a bit longer. Usually you don't want super long strides, but I'm wondering if mine have actually been too short.  I was starting to fatigue, but was so pumped I wanted to try a couple more max effort 100s.

  • 100m: 12.50!!, 12.53!!

 So my four fastest 100s ever, all in the space of about a half hour.  Not a bad session I'd say!



May 11, 2015

May 8, 2015 Lower / Posterior Chain

Energy: 7

  • Deadlift (double overhand, chalked): 315*3 365*1 385*1
  • Deadlift: 405*1
  • Hanging Power-Cleans: 180*3 190*1 205*1
  • Hanging Power Snatches: 135*2 - oddly fatigued
  • Hex Farmers: 365*93 365*72
  • Seated Calves: 125*10 125*10
  • Paloffs: 90*10 100*10 
Deload here still for deadlifting, building up double-overhand strength here.  Since I started doing the farmers it's gone up precipitously; I couldn't even really manage 315*1 before, and now a couple months later I'm at 385. Was pretty fatigued by the time I got to the olympic lifting. 

On Paloffs I'm really focusing on exhaling as I press the cable out, it really amps up the intensity, my core was thoroughly beaten up after these.