September 28, 2014

September 09, 2014 Lower Body


  • Squats: 315*2 350*1 365*1 375*1
  • Front Squats: 225*1 250*1 275*1
  • Good Mornigns: 250*1 265*1
  • Dead Bugs: 10, 10

Feels good, soreness in lower abdomen appears to be abating thankfully.  Perhaps it wasn't a hernia after all. 

September 27, 2014

September 8, 2014 Upper


  • Bench Press, no arch, paused: 225*1 245*1 265*1
  • Unilateral T-Bar Rows: 135*3 145*3 160*3
  • Push Press: 225*1 235*1
  • Sternum Pullups: 8, 6
  • Suitcase Carries: 50*45 50*50
Good stuff, I'd like to build push pressing back up, also adding weight onto suitcase carries. 

September 7, 2014 Sprinting


  • 110m: 2
  • 100m: 12.90, 13.04, 12.90
  • 110m: 1
  • Total: 630m
Wasn't expecting any records broken here with deadlifting/o-lifting about 40 hours prior. Still though, two more sub 13 times!  Was actually very happy with this

September 26, 2014

September 5, 2014 Olympic Lifting / Deadlifts


  • HPS: 135*3 145*3 155*2
  • HPC: 185*1 205*1 215*1
  • Speed DLs: 275*3 315*3 315*3
  • Dead-Bugs: 10, 10
Good session, decided to do some speed work on DLs, I'm going to start working on them during weeks I don't max on DLs to get some speed off the ground which is where I stall typically.  


September 3, 2014 Upper Body


  • Sternum Pullups: 8,6,5
  • Incline Bench: 225*1 235*1 245*1
  • Seated Press: 135*3 155*2 175*1 180*1
  • DB Reverse Flyes: 25*10 30*8
  • Wide-Stance Anti-Rotational Chops: 70*4 90*3
Good session, nothing out of the ordinary here. 

September 2, 2014 Lower Body


  • Squats: 315*1 350*1 365*1 375*blah
  • Front Squats: 225*1 250*1 275*1
  • Good Mornings: 250*1-hamstrings are done.
  • Dead-bugs: 10, 10
Not surprisingly I'm pretty tired from sprinting. First day of first semester in MBA program today, prior to this was pre-term. Super pumped on all fronts right now. 

September 1, 2014 Sprinting!


So this happened: 

and I was pretty happy. Then this happened: 

and I was ridiculously happy

So every year I usually take some time off right around now in my training, and this year was no difference, I hadn't done a thing for 6 days, besides MBA stuff. I'm really starting to see how when you're training hard time off can benefit you. I've always been skeptical about that because the weights I push never seem to go up when I'm coming back off a rest week.  However I''m noticing huge jumps in my speed when I take a few days off beforehand.  

I did the usual 110s, and then got ready for that first run, I had a pretty good start, and felt like I kept up a good pace throughout, but when I got the time I was shocked.  My first sub 13 ever!  I waited around and then did the 2nd one and thought I was about the same speed, I didn't feel a ton faster, but AGAIN I was shocked.  Seriously over the moon with this.  For someone that's my age, not going off blocks, not even down in a crouch, and only doing this once or twice per week....I may consider having two set sessions per week and see if I can get into the 11s.  Right after that 12.75 I turned a 12.85 in that would've been a PR about 6 minutes earlier. Just a great day, my 3 fastest runs ever!


110m:2
100m: 12.88 NEW PR!!  12.75 NEW PR!!!! 12.85! 13.22

September 16, 2014

August 25, 2014 Dodgeball!


  • Dodgeball: 70 minutes
Good times, games are still going despite a bunch of people leaving, hopefully we find some new people soon to fill the spots. 

August 23, 2014 Upper Body


  • Guillotine Press: 185*3 205*3 225*2 225*1
  • Pendlay Rows: 135*3 185*2 205*1
  • Push Press: 225*1 240*1
  • Sternum Pullups: 10(!!), 6, 4
  • Reverse Laterals: 17.5*10 22.5*9
  • Dead Bugs: 10, 10
Just one of those days where things felt great.  Great session overall, really enjoy guillotine pressing! 

August 22, 2014 Sprinting


  • 110m: 2
  • 100m: 13.48, 13.30, 13.28, 13.5
  • 110m: 1
Still sore from deadlifting yesterday.  Wasn't expecting to be particularly fast here. Good times though all things considered.