November 25, 2016

November 13, 2016 Full Body

  • Bench Press: 225*1 250*1 265*1 275*1 285*1
  • Front Squats: 225*1 250*1 275*1 290*1 300*1
  • Squats: 300*2 315*2 315*1,1,1,1
  • Pullups: 16, 11, 6
  • Pull-Throughs: 150*10 150*10
  • Cable Rows: 200*2, 2
  • DB Farmers: 120*71 120*55
  • Dead Bugs: 10, 10
Good session, not sure the feet up/no arch/paused rep stuff really helped with benching at all to be honest. Also, really focused on form for the squats, making sure both hips / sides of my posterior chain were firing evenly. As I mentioned last week I want to straighten that out.  I noticed after the workout my left knee was not sore, which I haven't been able to say much after squat day recently.  Also, banged out a good set of pullups to start there, haven't tried regular unweighted ones in ages...

November 12, 2016 Sprinting

  • 110m: 5
  • Total: 550m
  • Broad Jumps: 9' 4", 9' 9", 9' 8", 9' 10", 9'4" whoops, 9' 10"

Full compression gear, wonder if I would have been over 10' without it, definitely increases the difficulty. 

November 10, 2016 Full Body

  • Deadlifting: 315*1 365*1 405*1 435*1 455*1,1
  • HPS: 95*3 115*3 135*1 145*1 155*1-40 second hold
  • Standing Press: 115*8 125*8 135*6 145*3
  • Landmine Rows: 205*10 225*10 250*5
  • Reverse Hypers: 120*5 120*5
  • Standing Press Walk-DB Farmer SuperSet: 75*62
  • Free-Standing WSARC: 32.5*10
Well, deficit deadlifting didn't really seem to help with regular deadlifting...

November 8, 2016 Sprinting

  • 200m: 3
  • Total: 600m

November 6, 2016 Full Body

  • Front Squats: 225*1 250*1,1,1,1,1,1
  • Squats: 315*1 335*1,1...left knee locking up 335*1
  • Flat Bench, paused, no arch, feet up: 225*1,1 235*1,1 245*1 250*1
  • Sternum Pullups: 12, 6, 5
  • Push Press: 185*1 205*1 225*1 185*3 185*3
  • Pull-Throuhs: 150*10 150*10
  • Waiter Walks: 75*88 80*58
  • Free-Standing Station N.S. Paloffs: 25*10 25*10 
I've gotta focus on form for squats, I've had that weird imbalance for a while now, I think because when I sprint I start with a split stance and the same leg is always back.  As it is now, when I squat heavy, or even moderate, coming up from the bottom it's like my left leg extends WAY faster than my left...but my shoulders are still level, so my hips shoot WAY to the right.  That stresses my left knee, my lower back, and is just generally shitty form. Going to focus on that for the next couple months while bulking and see if I can repattern.

November 5, 2016 Sprinting

  • 110m: 5
  • Total: 550m

November 2, 2016 Dodgeball

  • Dodgeball: 45 minutes

November 1, 2016 Conditioning

  • Sled Pulls: 225*1 270*1 315*1 360*1 NEW PR!!
whew well that was exhausting...quick workout though. 

November 24, 2016

October 30, 2016 Full Body

  • Front Squats: 225*1 250*1 275*1 300*1
  • Squats: 315*1 335*1 365*2 375*1
  • Bench Press, paused, no arch, feet up: 215*3 245*1 260*1 235*1
  • 1.5 Pullups: 6, 4, 3
  • Pull-Throughs: 150*10 150*10
  • Chest-Supported Rows: 140*3,3,3
  • Suitcase Carries: 85*92 90*73

October 29, 2016 Sprinting

  • 110m: 8
  • Total: 880m
Good session; had some nice weather so I went for a longer session.