August 23, 2017

August 1, 2017 Sprinting

blah....just plain slow today.  


  • 110: 2
  • 100: 12.5 blah, 1
  • 110: 2
  • Total: 640m

July 31, 2017 Full Body

Good session here, felt really strong..

  • BB Flat: 225*3 245*3 265*2 275*1 285*1 295*1
  • Guillotine Press: 215*1,1,1-185*1,1,1,1,1,1,1 cluster
  • Squats: 315*1 340*1 365*1 375*1 385*1
  • Front Squats: 225*1 250*1 275*1 300*1
  • Pullups: 80*1,1,1,1,1 cluster
  • Sternum Pullups: 9

July 29, 2017 Sprinting

Just pounding 110s here.


  • 110m: 7
  • Total: 770m

July 27, 2017 Full Body

Another good session, just pounded reps with cluster sets. 


  • BB DL: 315*1 405*1,1,1 cluster (double oh) 445*1,1,1 cluster
  • HPS: 135*1,1,1,1,1,1,1,1,1,1 60 second hold on last rep, cluster
  • BB Flat: 225*1 250*1,1,1,1,1,1,1,1,1,1 cluster
  • BB Rows: 225*5 250*5,5,5 cluster
  • Unilateral Standing Press: 65*8
  • Suitcase Carries: 90*103
  • FS Standing Paloffs: 50*7 50*4

July 25, 2017 Sprinting

Just trying to put in some max-effort days here and see if I can get back below 12..
  • 110m: 2
  • 100: 4
  • Total: 620

July 23, 2017 Full Body

Good session, wanted to mix it up and lead off with some inclining, and do olympic squats as well.  Did Olympic front squats...surprised how heavy I was able to go on them...man did they kill my abs.  Also, tried hex jump squats, thinking of rotating them in, since regular jump squats with the bar on your shoulders is just a bad idea safety wise. 


  • Incline Benching: 185*3 205*3 225*3 245*1,1,1
  • 1.5 Pullups: 6,3,3,2
  • Olympic Squats 225*1 255*1 275*1 305*1 275*1
  • Olympic Front Squats: 225*1 245*1 255*1
  • Hex Jump Squats: 45*5 95*5,5
  • Mix-Grip carries: 70*80 toast.
  • WSARC: 50*5,4

August 7, 2017

July 22, 2017 Sprinting

Soooo close.  Stumbled on the 100...I was going faster than I have all year, finally felt that speed again, but I wasn't used to it and got sloppy around 70m and had a slight stumble. Probably cost me .3 - .4.  I think I'm presssing a bit as well.  I've written in past years that the winds change in mid August, or sometimes sooner; they go from relatively calm to these swirling sheer-winds across the track.  Once that happens it is really hard to get a PR of any kind.  This year's season was so delayed by thew awful March/April and even early May weather that I feel like I'm behind where I should be, which makes sense.  But the problem is, there's that hard wall looming, when the winds change.  

This could be my first year sprinting where I don't set a PR for myself in the 100.  Add to that the thought in the back of my head about if I'm just getting slower with age....If that starts to happen I'll reformulate routine/diet/etc. to try and stave off slowness and keep adding speed. Still, I don't know if this is age related...I would have had a PR today, and when I count the # of workouts I've had, my track & gym workouts should be roughly even on the year, but I've done 10 fewer track sessions than gym ones.  I'm essentially 4-5 weeks behind.  

  • 110m: 2
  • 100m: 12.07, 1, 1, 1, 1 

July 20, 2017 Full Body

Note from my 505 attempt: Never use form that bad again. I'm lucky my spine didn't explode in a conflagration that consumed 3 city blocks.  Outside of that though...pulled 465 hook grip! Can't say I've ever done that before.  Also, mixed grip carries...holy crap....so one side is done as a waiter walk, and the other side you carry it like a suitcase carry.  It's supposed to be one level lower than a double overhead carry.  I don't know why...because it's about 5x as hard.  Definitely doing these more often.  


  • BB DL: 315*1 365*1 405*1 445*1 465*1 (all hook grip from 365-465) 485*1 505*1
  • HPS: 95*5 115*3 135*2 145*1 150*1 60 second hold at top
  • BB Flat: 225*1 245*1 255*1, 1, 1, 1, 1 cluster
  • Pendlay Rows: 135*5 175*5, 3, 3
  • Mixed-Grip Carries: 70*65 (65 with one waitering, the other suitcasing, and then switching).
  • FS Paloffs: 50*6, 6

July 18, 2017 Sprinting

  • 110: 2
  • 100: 4
Still trying to get back to top speed...hopefully I'm not just getting slower with age.  I feel like I should be faster, but everything is .2-.4 seconds slower than it feels like it should be. 

July 16, 2017 Full Body

Took off yesterday from sprinting, felt fatigued. Had a ton of fun with this workout, had a great spotter so I did a drop set on incline benching, which I never do, but was a fun way to add some volume in.  Cluster on front squats felt great too, really hammers my core when I do them, probably my favorite core exercise actually.

  • Front Squats:225*1 250*1,1,1,1,1,1,1,1,1,1  cluster
  • Squats: 315*1 335*1 355*1 375*1
  • BB Incline: 185*3 205*3 225*1 245*1 265*1-245*1-205*5 drop set 245*2-195*5-145*6-95*9 drop set
  • Pull-Throughs: 120*10, 10
  • Sternum Pullups: 8, 5, 3 TOAST.
  • DB Farmers: 120*84, 84
  • WSARC: 40*10 50*4