February 4, 2016

December 31, 2015 Upper

  • Incline Bench Press: 205*3 225*3 235*2 245*1 255*1 265*1
  • Pendlay Rows: 135*6 155*5 175*4 185*3
  • Floor Press: 135*5 185*5 225*5 250*3
  • Sternum Pullups: 10, 5
  • DB Unilateral Standing Press: 65*10
  • DB Incline Curls: 35*6
Was gassed by the time I got to sternum pullups, floor pressing is tough, it's a real explosive movement off the bottom. 

December 30, 2015 Dodgeball

  • Dodgeball: 80 minutes
light crowd, but was fun
 

December 29, 2015 Lower Body

  • Squats: 275*10 315*2 345*1 365*1 385*1
  • Front Squats: 225*1 275*1 300*1 
  • Pull-Throughs: 100*9
  • Standing Calves: 260*10 280*10
  • Dead Bugs: 10, 10

December 28, 2015 Upper

  • Bench Press: 230*5 255*3 280*2 295*1 305*1
  • BB Rows: 275*5 285*4 295*3
  • Push Press: 210*5 220*2
  • Pullups: 100*1 100*1 100*1
  • Dips: 9, 8

Really enjoying dips now that I have better form on them. Also accumulating bench press weight here. 

December 27, 2015 Sprinting

  • 215m: 1
  • 200m: 3
  • Total: 815m

Mild day out, this winter has been nice so far, got some good runs in. 

December 23, 2015 Dodgeball

  • Dodgeball: 90 minutes
smaller pre-holiday crowd but was still lots of fun 

December 22, 2015 Lower Body

  • Squats: 270*10 315*3 340*1 365*1
  • Front Squats: 275*1 295*1
  • Hip-Thrusts: 185*10 225*8
  • Pull-Throughs: 100*8
  • Seated Calves: 90*10 90*10
  • Dead Bugs: 10, 10
Combining higher rep squats with some higher weight stuff, I like doing the higher rep stuff, but a bunch of sets of it kind of runs counter to my goals. 

December 21, 2015 Upper Body

  • Bench Press: 225*5 250*3 275*2  290*1 300*1
  • BB Rows: 270*5 280*5 290*3
  • Standing Press: 135*5 155*4 165*3
  • Sternum Pullups: 10, 8
  • Dips: 10, 8
  • DB Laterals: 25*7
Back at 300, rows going well too

January 15, 2016

December 18, 2015 Lower Body

  • Deadlift (double overhand): 315*1 365*1
  • Deadlift: 405*1 425*1 lower back is reeeally sore after squatting
  • Hanging Power Snatches: 115*5 135*5 145*5
  • Hex Farmers: 365*92
  • Paloffs (narrow stance, free-standing station): 30*10
really sore from squatting still....did some hex farmers walks here, need to add more of them back in.  Also tried paloffs at a free-standing station, I liked it. 

December 17, 2015 Upper Body

  • BB Incline: 205*8 205*8 205*8
  • Pullups: 105*1 NEW PR!! 105*1 105*1
  • BTN Press: 115*10 135*6
  • 1.5 Pullups: 6, 4
  • Dips: 8, 8
  • Ab-Wheel: 10, 10
PR on pullups; technically it was same weight as a few weeks ago, but I'm heavier now so overall I pulled-up more weight....Switched to BB incline since I'm maxing out on DBs right now, or close to it, I want to push for a BB incline record now.