September 21, 2017

August 13, 2017 Full Body

Posterior chain is a bit fatigued from sprinting yesterday, still had a good session here. 


  • Incline Benching: 185*3 205*3 225*1 240*1 250*1 260*1
  • Squats: 315*1 340*1 365*1 375*1ish
  • Good Mornings: 225*2 250*1
  • Front Squats: 225*1 250*1 275*1
  • BB Rows: 225*5 250*5 275*4
  • DB Farmers: 120*78, 75
  • FS Paloffs: 50*10 50*6

August 12, 2017 Sprinting

Not bad...still not where I want speed-wise, but not getting slower either. 


  • 110m: 2
  • 60m: 1
  • 100m: 12.15, 1
  • 400: 1

August 10, 2017 Full Body

Ate a bit too soon before this one.  Also trying to deadlift with a wider grip, not like snatch-grip, but a few inches in from that. I noticed it feels more natural when I pull.  Going to see if I can build up some strength that way.  Also, missed 170 on snatching...so close to a PR here...really want it. 


  • Wide-Grip Deadlift: 315*1 365*1 405*1 425*1 445*1 465*1
  • HPS: 95*3 120*3 140*1 150*1 160*1 170*X
  • BB Flat: 225*1 250*1,1,1,1,1,1,1,1,1,1 (cluster)
  • Sternum Pullups: 10, 6, 4
  • Mixed-Grip Carries: 75*82
  • Ab-Wheel: 10, 10

August 25, 2017

August 9, 2017 Sprinting

Beautiful weather so I skipped dodgeball and went to the track instead.  I ate way too soon before this though, wasn't going to be in the 11s by any stretch...although the 12.14-12.16 bracket seems to be my spot right now.  I think part of it, aside from earlier mentioned factors like the shitty March/April weather delaying things, is that I'm also a bit heavier this summer.  I need to talk about my cutting plan that I've been on for 6 months; which I guess makes it more of a maintenance plan.  But I've been able to hover in the high 190s, while being as cut as I was in my last set of progress pictures.  Some of that weight is muscle on my lower body, but there's going to be some on my upper body too that doesn't contribute as much, so it makes sense that I'm slightly slower lately. 


  • 110m: 2
  • 100m: 1, 12.14, 12.16

August 8, 2017 Sprinting

Finally after years of hemming and hawing, I think I'm going to start adding in 400s, albeit after my main work so my times are going to be ass-awful.  But still, great finisher and way to stay leaner maybe during bulking season. 

  • 110m: 2
  • 400m: 1

August 5, 2017 Full Body

switching up schedule this week, won't be able to sprint, but I did get a full body workout in today. I'm absolutely tapped here, 5th time in 6 days going hard on something, and less than 41 hours since my previous full body session.  Still, got some good work in. 


  • Squats: 315*1 335*1 350*1,1,1,1
  • Front Squats: 225*1 245*1 265*1,1,1,1
  • Front Squat Walkouts: 350*30 seconds 350*20 seconds 350*30 seconds
  • BB Incline: 185*3 205*3 225*1,1,1,1,1,1,1,1,1,1
  • 1.5 Sternum Pullups: 5,3,2
  • DB Farmers: 120*57 120*83
  • Dead Bugs: 10, 10

August 3, 2017 Full Body

Posterior chain is shot, this is the 4th straight day with something that heavily recruits it...still I somehow tied my hanging power snatch record....no idea where that came from...maybe fewer deadlift sets?  I usually DL a ton before getting to them


  • BB DL: 405*1 445*1 465*1
  • Hanging Power Snatch: 95*3 115*3 135*1 145*1 155*1 165*1 TIES PR!!
  • BB Incline: 185*3 205*3 225*1,1,1,1,1,1 cluster
  • LM Rows: 225*5,5,5,5 cluster
  • Mixed Grip Carries: 70*87
  • FS Paloffs: 50*8 50*5

August 2, 2017 Dodgeball


  • Dodgeball: 90 minutes

August 23, 2017

August 1, 2017 Sprinting

blah....just plain slow today.  


  • 110: 2
  • 100: 12.5 blah, 1
  • 110: 2
  • Total: 640m

July 31, 2017 Full Body

Good session here, felt really strong..

  • BB Flat: 225*3 245*3 265*2 275*1 285*1 295*1
  • Guillotine Press: 215*1,1,1-185*1,1,1,1,1,1,1 cluster
  • Squats: 315*1 340*1 365*1 375*1 385*1
  • Front Squats: 225*1 250*1 275*1 300*1
  • Pullups: 80*1,1,1,1,1 cluster
  • Sternum Pullups: 9