January 19, 2018

January 2, 2018 Sprinting

Absolutely freezing out...still got my session in, there's a ton of snow coming, may not be able to get back to the track for a week. 
  • 110: 6

December 31, 2017 Full Body



Irritated I didn't progress this time on guillotine pressing...otherwise good session. Also, the last workout of the year! Glad I got a track session in yesterday. I got to the track 89 times, and to the gym 99. That probably includes a few conditioning sessions when the track was covered. I aim for twice per week, which would be 104 sessions each, if I didn't take any weeks off or sessions off, etc. The track I got waylaid by that February/March awful stretch of weather. I think I lost 12 sessions in those first few months. After that, I only lost 3 more the whole year. I figure a good goal is 98-100 sessions for the year, for each.


  • 1/4 Pin Squats: 315*10 365*8 405*8 455*5
  • Squats: 315*1 355*1 375*1 385*1
  • Front Squats: 225*1 250*1 275*1 300*1
  • Guillotine Press: 190*9, 7 185*8 180*7, 4
  • Pull-Throughs: 150*10, 10
  • Sternum Pull-ups: 7, 4, 3 toast
  • Seated Calves: 135*15, 15
  • DB Overhead Walk: 75*70, 45
  • Dead Bugs: 10, 10 

December 30, 2017 Sprinting

So I wore hiking shoes for this sprinting session.  There's about 2" of snow on the track, and I got pretty good traction with them. I was surprised actually.  


  • 110m: 4

December 28, 2017 Full Body

Good session; used a thicker bar for DLs & HPSs, I always forget how much it impacts the weights I can use. 

  • BB DL (thick bar): 315*1 365*1 (double oh) 405*1 425*1 445*1 465*1 485*1
  • HPS (thick bar): 95*3 120*3 135*2 150*X - blah
  • BB Incline: 210*10 200*10, 7 195*7
  • BB Rows: 250*3, 3, 3, 3, 3, 3, 3 (7 cluster)
  • Mixed Grip Carries: 85*75, 65
  • FS NS Paloffs: 35*10, 10
  • Standing Calves: 300*15, 15 cluster? 

December 27, 2017 Conditioning

Horrible weather, track's covered.  


  • Battle Rope / Rope Slam S.S.: 15 seconds / 10 seconds, 15/10, 15/10, 15/10
  • MB Wall Twist Slams: 18*10,10
  • KB Unilateral Swings: 62*10
  • Stationary Bike: 1.1km
  • Standing Hammer Curls: 40*10, 40*10
  • Standing Calves: 200*20, 20, 20 

December 24, 2017 Full Body

My lower back was super tight for this one....but I did have a new idea...I'm going to start off the session with some really heavy 1/4 squats to pins.  It's an old trick to fool your CNS; after you finish doing them, full squats with higher weight feel much light.  Plus it lets me add in some more volume at a higher weight. 


  • Squats: 315*1 345*1 365*1
  • 1/4 Pin Squats: 315*8 365*8 405*8 455*4
  • Front Squats: 225*1 250*1 275*1 300*1
  • Guillotine Press: 190*9 185*8,7 180*7,4
  • Pull-Throughs: 150*10, 10
  • 1.5 Pullups: 4,3,2 cluster
  • Dead Bugs: 10, 10

January 7, 2018

December 23, 2017 Conditioning

It's raw and icing out, not safe to hit the outdoor track. 


  • Prowler Pushes: 180*10, 4
  • Battle Ropes: 30 seconds, 30 seconds, 30 seconds

December 21, 2017 Full Body

Thick bar on deadlifts and snatches....otherwise continued to progress well, up to 205 for a 10 set on incline benching.  


  • Deadlift: 315*1 365*1 (double overhand) 405*1 445*1 475*1
  • Hanging Power Snatches: 135*3 135*3 145*2 155*1
  • BB Incline: 205*10 195*10, 7 190*7
  • LM Rows: 225*8, 8, 8 
  • DB Suitcase Carries: 100*100
  • Seated Calves: 135*10, 11 cramping
  • Ab-Wheel: 10, 10 

December 20, 2017 Dodgeball


  • Dodgeball: 55 minutes

December 19, 2017 Sprinting


  • 110: 2
  • 400: 1
  • 110: 1
  • Total: 730