June 24, 2018

June 19, 2018 Sprinting

Took Sunday off as mentioned previously, felt like I had a bit more bounce here. Tried a 100 at the end but I was toast, time was awful.  


  • 110: 2
  • 400: 2
  • 100: 1

June 16, 2018 Sprinting

More sprinting, getting ready for max-effort 100 cycle coming up. 


  • 110: 7 

June 14, 2018 Full Body

Good session, but I'm getting worn out, I mentioned taking some time off about 10 days ago, I think I'm going to take off Sunday's session and recharge a bit.  I hate doing it so close to another off day I took a couple weeks back, but I'm shot; the previous week I sprinted on Friday to make room for hiking on Saturday, so that was 6 out of 7 days of going hard.  Also, sternum pullups back in, going to add more reps here hopefully. 





  • BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
  • HPS: 95*3 125*3 140*2 150*1
  • BB Incline: 185*5 205*5 215*4 225*2
  • Standing Calves: 300*15, 15
  • Sternum Pullups: 8, 6, 4
  • DB Farmers: 120*55, 40
  • WSARC: 35*10, 10
  • Hanging Leg Raises: 10

June 13, 2018 Dodgeball

Played past 9 PM this time, 100 minutes total, longest we've ever gone for...felt great.  Most rounds last something like 5 minutes, maybe 8 on the higher end.  Anything past 10 is probably in the 95th percentile.  You take a few minutes before the next round begins, and you recover.  An insanely long round will be about 20 minutes, we've only had a few of those.  Those tend to be the games with fewer people where it's easier to bail team-mates out of jail because there's no one there to guard it (look up jail style dodgeball for an explanation).  We had that tonight, and for whatever reason, the rounds were incredibly long.  First one was about 35 minutes, next one was about 20.  I think the total for the evening was 7 or 8 rounds, so we averaged about 12-14 minutes. Just nuts. 

  • Dodgeball: 100 minutes

June 12, 2018 Sprinting

Did some sprinting here, nothing to write home about.  Tried broad jumping after but I was toast.


  • 110: 2
  • 400: 2
  • 110: 1
  • Broad Jump: 9' 2", 8' 10", 9' 1"

June 10, 2018 Full Body

Legs tired....everything tired really. Hiking yesterday wore me out.  Also, right shoulder has been irritated lately, just making note.  Took it easy on waiter walks because of that, wasn't sure it would stay locked for the whole time.  Didn't go heavy here on anything really, going to start ramping up on bench again for several weeks, today was more of an exploratory mission given how fatigued I am. 


  • Squats: 315*1 335*1 350*1 315*2
  • Front Squats: 225*1 250*1, 1
  • Bench Press: 225*2 245*1 265*1 275*1
  • Guillotine Press: 185*5
  • BB Rows: 250*5,5,5,5
  • Seated Calves: 115*15, 15
  • Waiter Walk: 75*100 
  • Dead Bugs: 10, 10 

June 9, 2018 Hiking

Went hiking in the White Mountains of New Hampshire for several hours today, in lieu of sprinting (which I did yesterday) 

June 23, 2018

June 8, 2018 Sprinting

Good times on the 4 100s, all around 12, and that's after a busy day, and on a stomach that was too full.  As always, times are without blocks, no crouch, standing start.  I may need to get blocks this season and see if I can get in to the 10s. 

  • 110: 2
  • 100: 4



June 7, 2018 Full Body

Starting to feel a bit worn down, I think to avoid the burnout I experience at the track in late July/August I'm going to take a day off here and there over the next couple weeks, and not be super-strict with the diet.  I think of my body like a field, you can't keep pushing it to produce without it failing, so every now and then you need to let it go fallow for a period of time.  I'm going to play it by ear over the next 10-14 days, and if I'm craving something I'll eat it, and if I'm exhausted I'll take the day off.  


  • Deadlift: 315*1 365*1 405*1 435*1 455*1,1
  • HPS: 95*3 115*3 140*2, 2
  • BB Incline: 205*3 225*1 235*1,1,1 (right shoulder sore)
  • Chinups: 13, 8, 4
  • Standing Calves: 300*15, 15
  • Suitcase Carries: 90*100
  • FS NS Paloffs: 25*10 30*10

June 6, 2018 Dodgeball

2nd straight week, hopefully I'll go next week too, great way to burn some extra calories and have fun. 

  • Dodgeball: 90 minutes