March 22, 2017

March 11, 2017 Conditioning

AM:
  • HPS: 95*8 115*5
  • Treadmill: 20 minutes / 2.05 miles
PM:
  • Yoga: 30 minutes
The track was snowed over, so I improvised.  One of the goals I have for this cut (I'm going to post those soon) is increased aerobic capacity, going to add a small bit of steady state in here and there. Not like artery scarring levels, just enough to build some capacity.

March 9, 2017 Full Body

  • BB DL: 405*1 425*1 450*1 465*1 480*1 500*1
  • Glute-Bridges: 315*10 405*10 455*6
  • BB Flat: 225*3 250*3 265*1 280*1 295*1 305*1
  • Chest-Supported Rows: 160*3, 3, 2
  • Reverse Hypers: 120*5, 120*5
  • DB Suitcase Carries: 90*80
  • Unilateral Planks: 8 seconds, 5 seconds, 10 seconds
Probably one of my favorite workouts I've ever had.  Taking some time off from Wednesday dodgeball leaves me feeling more energetic for these Thursday sessions.  Pulled 500 for the second time in 3 weeks, hadn't done bridges in ages, but was feeling it and wanted to throw around some heavy weights.  STILL had enough in the tank to bench 305, and finished with some heavy suitcase carries and brutal unilateral planks.  Just all-around great workout, and I slept like a rock that night.

March 7, 2017 Sprinting

  • 200m: 3
  • Total: 600m

March 15, 2017

March 5, 2017 Full Body

  • Squats: 315*1 335*1 355*1 375*1 385*1 365*1
  • Front Squats: 225*1 255*1 285*1 305*1
  • Front Squat Walkout: 355*15 seconds
  • Incline Bench Press: 225*3,3,2 245*1 255*1 225*2
  • Pull-Throughs: 150*10 150*10
  • Sternum Pullups: 8, 5, 4, 2
  • Waiters Walks: 80*102
  • 1-arm Planks: 8 seconds
  • Ab-Wheel: 10, 10 dun.
Doing squats first for a few weeks again, no matter which order I do them in my numbers don't seem to dip.  Threw in front squat walkouts as well...nothing really hits my core quite like those. I want to make more progress on incline benching as well, I keep saying I want to, this time I'm following through.  Also....1-arm planks are HARD, didn't believe they would be. 

March 2, 2017 Full Body

  • BB DL (thick bar): 315*1 (double overhand) 365*1 405*1 425*1,1,1,1,1,1,1
  • HPS (thick bar): 95*5 115*3 135*1 145*1
  • Bench Press: 225*3 250*1,1,1,1,1,1,1,1,1,1 (cluster of 10)
  • LM Rows: 180*5 225*5 270*3
  • Reverse Hypers: 120*5 120*5
  • DB Farmers: 120*81 NEW PR!!, 76
  • NS FS Paloffs: 30*10 30*10
Good session...going to call that farmers walk a PR..usually I like doing things consistently for a while before I call it a PR, just so I'm not breaking them every week.  A bit of a deload week after the 505 pull last week and the higher volume sprinting Saturday.

    March 1, 2017 Dodgeball

    • Dodgeball: 50 minutes
    Decent time, throws were way off.  I think I'm going to take a few weeks off here, I do so much better at the gym the next day if I'm well-rested, which is hard doing dodgeball the day before, since I'm up late after.  Hard to get to sleep after being so active. 

    February 28, 2017 Sprinting

    • 200m: 3
    • Broad Jump: 9' 3", 9' 6", 9' 5"
    Bundled up a bit, kind of hampered jumping here. 

    February 26, 2017 Full Body

    • Front Squats: 225*1 250*1 275*1 300*1
    • Squats: 315*1 340*1 365*1 385*1
    • Incline Bench Press: 205*3 225*1 245*1 235*1,1,1
    • Pull-Throughs: 150*10, 10
    • Sternum Pullups: 11,6, 4
    • Suitcase Carries: 100*100 New PR!!
    • WSARC: 30*10 30*10
    Deloaded a bit volume wise, after sprinting more than usual yesterday, and the 505 pull on Thursday.  PR on the suitcase carries as well, I'm really coming along with them, happy with that. 

    February 25, 2017 Sprinting - BEAUTIFUL OUT

    • 110m: 2
    • 200m: 3
    • Total: 820m
    60s outside...absolutely gorgeous out.  Felt so good to run in that again without leggings and long-sleeve compression shirts..

    February 23, 2017 Sprinting

    • 110m: 2
    • 100m: 2
    Both curves for the 200 were covered in snow, so 100s it was! Tried timing myself on the 100s, was about a second slow, but had extra layers on and had a headwind...plus I'm still 15 lbs. heavier than in-season.