July 21, 2014

July 20, 2014 Sprinting


  • 220m: 2
  • 110m: 4
  • Total: 880m
If you're going to run 200s or 100s for times you need to tack on an extra 10% to the end so you can run full tilt right through the finish line of the regular length.  Went late at sunset, felt good. 

July 18, 2014 Lower


  • DL: 405*1 425*1 445*1
  • Hanging Power Snatches: 135*3 150*1 160*1
  • Hanging Power Cleans: 160*3 185*2 205*1 215*X - thin bar
  • WSARC: 110*2 90*3
Good times...kept DLs light.  Snatches still up.  Building up HPC strength...feels good. I would've had 215 if I was using a better bar. 

July 17, 2014 Upper


  • BB Rows: 185*5 205*4 225*3 245*1
  • DB Reverse Laterals: 25*6 35*3
  • Suitcase Carries: 45*60 45*60
Was pretty tired here, just wanted to do some lat/back stuff, let the shoulder rest after dodgeball yesterday. Was still a tad bit sore, hopefully this last bit of rest gets it all the way back to  normal

July 16, 2014 Dodgeball


  • Dodgeball: 90 minutes

Felt good, shoulder felt fine.  

July 15, 2014 Lower

  • Squats: 315*1 350*1 365*1 385*1
  • Front Squats: 250*1 270*1 285*1
  • Good Mornings: 250*1 265*1 275*1 285*1  TIES PR
  • Dead Bugs: 8, 8
Good session, didn't realize how close i was to good morning PR, would've gone for 290.  Had all the GM reps easily.  Dead bugs feeling nice too. Happy with that. 

July 14, 2014 Upper


  • Bench Press: 250*1 270*1 285*1 300*1
  • T-Bar Rows: 160*3 170*2 180*1 160*3
  • Seated Press: 135*3 155*3 175*3
  • DB Reverse Laterals: 25*7 30*3
  • Plate-plank Transfers (10 lbs): 4*2
Good session, still hitting 300 on bench, yaaaay.  Did some plate plank transfers, haven't done em in a while. Feels good man. 

July 13, 2014 Sprinting


  • 200m: 1, 1 (30.66) 1 oh man did I run too soon after eating
  • 100m: 1, 1
  • Total: 800m
  • Broad Jump: 9' 1", 9' 1", 9' 1", 9' 1"

Ugh. I gotta start waiting at least 90 minutes after finishing a meal to go, or eat less before I head out.  Was trying not to vomit on these, definitely slowed me down.  Got a full 800 in at least. Tried broad jumping, legs were dead, but I got some consistent lengths there. 

July 10, 2014 Upper


  • Incline Bench Press: 225*2 240*1 250*1 260*1 270*1
  • Cable Rows: 170*3 190*2 210*2
  • Seated Press: 155*3 170*2 190*1
  • Suitcase Carries: 40*80 40*80
Happy with the incline benching here, solid strength all-around. 

July 9, 2014 Dodgeball!


  • Dodgeball: 95 minutes

Good times!  Dodged well, and shoulder felt pretty much back to normal, wasn't too sore next day. 

July 8, 2014 Lower


  • Pin Squats: 225*2 275*1 300*1 315*1 335*1 NEW PR!!
  • Front Squats: 250*1 275*1 285*1
  • Good Mornings: 225*1 250*1 275*1
  • Dead Bugs: 8,8
Going to work some on the bottom of the squat, and rotate pin squats in.  I shouldn't be maxing every week on squats, I don't do it with benching, and I'm just fine, no need to do it here either.