April 16, 2016

April 4, 2016 Upper Body

  • Bench Press (Superset): 225*3 245*3 265*2 265*2 265*2
  • Pendlay Rows (Superset):  185*3 205*3 215*3 225*2 230*2
  • Dips: 45*3 90*3 115*2 NEW PR!! 135*1 NEW PR!!
  • 1.5 Sternum Pullups: 4, 2
  • Waiter Walks: 70*109 75*87
38 minutes

Wanted to add some supersets in and do a time check,  got everything in with more than 7 minutes to spare from my 45 minute time limit.  Also set a record on dips...never really tried that much before...my...clavicular (?) head of my pecs was super tired the next day.  Good times!

April 3, 2016

April 3, 2016 Conditioning

  • Broad Jumps: 8' 6", 8'9", 9' 1", 8' 6", 8' 8", 9' 1.5", 8' 11", 8' 11", 9' 1"
  • 14KG mb slams (30 seconds): 18
  • Battling Ropes: 15 seconds
  • Running: 1/2 mile, 7.5MPH
  • Hollow core holds: 30 seconds
  • Free-standing station WSARC: 40*10
snow on the track, so I had to make due with this.  Not bad, somewhat of a sampler of stuff. Even went on the treadmill for a bit. So boring. But I'd like to get a tad more aerobic conditioning. I've often said I don't want to spend any time in that zone, but I think a mile or two per week, just to keep it awake, will help when I run things like the 400m at the track. Hopefully it will keep me from getting gassed the last 30m or so. 

April 1, 2016 Full Body

  • Deadlift (double overhand): 315*1 365*1
  • Deadlift: 405*1 445*1 465*1 480*1
  • BB Incline: 225*2 235*1 245*1 255*1
  • Sternum Pullups: 9, 6 toasted.
  • DB Farmers: 120*71 120*74
  • Free-standing station Paloffs: 40*10
  • Hollow Core Holds: 25 seconds
Good session, was flying.   Really enjoyed this one.  Got 480 on deadlifts; a bit more back than I would have liked, but not terrible by any standard.  Also, for the core holds here is a link to them.
Haven't done DB farmers in a while so it was nice to get some in.  My forearms are still sore a couple days later.  This was a nice foreshadowing for the future if I do switch to full body sessions.  I'd tweak a few things, but nice to know I have the capacity.  

March 31, 2016 Sprinting

  • 110m: 6
  • 200m: 1
  • Total: 860m
Good weather out, I'll do a full body session tomorrow. In the meantime I had a nice session here, wanted to get one in since the weather this weekend calls for oddly late snow. 

March 30, 2016 Dodgeball

  • Dodgeball: 85 minutes

March 29, 2016 Lower Body

  • Medium Box Squats: 275*5 315*5 350*5 370*2 385*1 405*1 315*5
  • Front Squats: 225*3 250*2 275*1
  • Unilateral Hip Thrusts:  45*5 65*5
  • Hollow Core Holds: 25 Seconds, 23 Seconds
  • Ab-Wheel: 10

Great session....I'm going to do box squats for a few weeks here. I get into the habit of not sitting back into squats well enough, so the box squats really help with that.  On these today I had a hard time at first really setting back, but once I was on the box I could explode up off it really well. I need to ingrain both those patterns again over the next couple weeks and then return to regular squatting, see if I can hit some PRs.  My ass/hamstrings were getting wrecked, I love it.  I love how box squats teach you how to use those parts.  Also did unilateral hip thrusts. I need to focus, on balancing out my hips.  A lot of times when I load up on squatting or snatches my ass will be way to the right on the way up, and it's putting too much torsion stress on my left knee in particular, I want to get that straightened out ASAP. No idea where it came from 

March 28, 2016 Upper Body

  • Bench Press (Paused Reps): 225*3 250*2 265*1 270*1, 1
  • Bench Press (Paused Reps) (Cluster): 250*1,1,1
  • BB Rows: 225*5 250*5 275*5
  • Push Press: 185*3 205*1
  • DB Overhead Carries: 65*74 65*71
  • Dips: 10, 10

March 27, 2016 Sprinting

  • 110m: 6
  • Total: 660m
Decent weather out, had to bundle up some, but at least got the session in. 

March 25, 2016 Lower Body

  • Deadlift (double overhand): 315*1 365*1 
  • Deadlift: 405*1 435*1 465*X-wtf....flat today
  • Hanging Power Snatch: 95*5 120*3 140*2 150*1 160*1-starfishing
  • Pullups: 11, 8
  • Suitcase Carries: 80*71
  • Dragon Flags: 2
  • Free-Standing Station Paloffs: 37.5*10
Fun session, low pop on the deadlifts, but hit 160 on the HPS, albeit with some heavy star-fishing going on.  got some nice heavy suitcases in, and even did some dragon flags.  They were challenging, but I actually got a couple in. 

March 24, 2016 Upper Body

  • Incline Bench (suicide grip): 205*3 225*2 245*1 255*1
  • Sternum Pullups: 11, 6, 5
  • Standing Press: 95*10 115*7
  • Cable Rows: 200*2 200*2
  • Overhead Carries: 180*110 180*81
Tried suicide grip on the incline benching, not sure it mattered any.  Did well on other things, I really need to put standing press first on these days I think.  The weight is just far too low compared to my other lifts.  I can flip it with incline bench in the order.