July 19, 2016

July 18, 2016 Sprinting

  • 110m: 1
  • 200m: 1 20mph headwind. Seriously.
  • 100m: 1
  • Broad Jump: 9' 8", 9' 9", 9' 8", 9' 7"

Remember when my attempts to run the 200 weren't marred by a hideous headwind?  Pepperidge farm remembers. On the plus side I can run full throttle through about 180m now, without wind maybe that would be the full 200.  Still feeling a bit run down, even after the 2 days off; I actually feel carb-starved even after fat-kid Saturday.

July 15, 2016 Sprinting

  • 110m: 1
  • 100m: 11.94, 11.78!! NEW PR!!
  • 200m: 26.22 fucking wind
  • 100m: 1
  • Total: 610m
continuing progress!  Didn't feel fabulous, but the wind died down enough for me to hit a great time on the 100 there, both of them actually went really well.  I don't know what it is, but the past few weeks the wind on the track has been just awful. I'm not sure if it's because of the new buildings nearby altering wind patterns for this time of year, or what. But it's usually just dead-heat on the track this time of year, which I love.  

July 14, 2016 Full Body

  • Bench Press: 225*5 250*3 250*2,2
  • Sumo Deadlift (double overhand): 315*1 365*1
  • Sumo Deadlift: 405*1 455*1
  • Hanging Power Snatch: 95*3 115*3 135*3
  • Hanging Power Snatch Overhead Hold: 135*20 seconds
  • BB Rows: 230*3 250*3 270*3
  • Unilateral Hip Thrusts: 70*6 70*6
  • Revers Hypers: 80*6 80*6
  • DB Farmers: 120*78 120*60
  • Paloffs: 45*10
63 minutes

Felt really flat here, think I may take the weekend off; going to go sprinting tomorrow though.  

July 12, 2016 Sprinting

  • 60m: 2
  • 100m: 12.04, 12.16
  • 200m: 1
  • Total: 520m
Crappy wind conditions again.  Also felt a bit flat.  

July 10, 2016 Full Body

  • Front Squats: 225*1 255*1 280*1 300*1
  • Squats: 315*1 340*1 365*1-dizzy
  • Standing Press: 155*4 170*1 155*3 155*2
  • Pull-Ups (cluster): 85*2,1,1,1,1,1,1
  • Pull-Throughs: 150*10 150*10
  • BB Incline: 185*3 205*2 225*2
  • Landmine Rows: 225*3 270*2
  • Standing Press Walks: 65*63 65*41
  • WSARC: 40*10

63 minutes

Felt a bit fatigued, didn't sleep great last night I don't think. Still bagged 300 on front squats, and had a nice cluster set on pullups. 

July 9, 2016 Sprinting

  • 110m: 3
  • 40y:2
  • 110m:3
  • 400m: 1 (jog)
  • ~720/~1120 (if counting 400)
Went with a friend, damp/drizzly out.

July 7, 2016 Full Body

  • Bench Press: 225*3 250*3 270*1 285*1
  • Sumo Deadlift (double overhand): 315*1
  • Sumo Deadlift: 405*1 445*1 475*1
  • Hanging Power Snatch: 95*3 115*3 135*1 145*1 150*1
  • BB Rows: 225*3 245*3 265*3
  • Standing Press: 145*3 165*2 175*halfway
  • Unilateral Hip Thrusts: 65*5 65*5
  • Heavy Bag Pedestal Carries: 2, 2
  • Ab-Wheel: 10, 10
65 minutes

Bit slower pace here, everything went well though, deadlift numbers went up a bit which was nice.  

July 6, 2016 Dodgeball

  • Dodgeball: 75 minutes
Left a few minutes early, was exhausted

July 6, 2016 Sprinting

  • 110m: 1
  • 200m: 25.75!! NEW PR!!, 1
whoooo!  Continuing to chip away here...I'm making it further and further at full-speed before I hit that drop at the end.  Hoping for sub 24 once I can go all-out for the full 200.  No wind here, beautiful day.  Took yesterday off to rest up for this and it paid off.  Will do dodgeball tonight as well. 

July 3, 2016 Full Body

  • Olympic Squats: 225*3 275*1 305*1 325*1
  • Front Squats: 275*1 290*1 300*1
  • Pullups: 80*2 80*2 80*1,1,1
  • BB Incline: 185*3 205*3 225*1 245*1
  • Pull-Throughs: 150*10 150*10
  • Dips: 90*3 90*2
  • Reverse Hypers: 55*8 55*6
  • DB Standing Press Walk: 60*85 60*60
  • Dead Bugs: 10
  • Ab-Wheel: 10
63 minutes

Switched it up with some olympic squats here.  Surprisingly got more than I expected out of front squats afterward.