July 9, 2018

July 4, 2018 Sprinting

Another hot day, although slightly cooler, probably about 125 on the track and heat index just over 100.  Since no dodgeball today I decided to celebrate my independence from being slow by posting my best 400 time of the season.  It's a low bar though, I really haven't gone all-out on one yet.  I'm also carrying more weight than I have in past years; I kept up with the high rep cycles in the gym, so I have more muscle on me, including on the upper body.  I'm about as lean as usual, but that's a function of body fat %.   


  • 110: 2
  • 400: 1:15, 1:11.59, 1

July 3, 2018 Sprinting

Not bad, still nipping at the 11s, I've been slower this year.  Not sure if it's age starting to show or shitty starts off the line.  It feels more like the latter, I kind of stumble off the line this season as opposed to really pushing myself forward.  Also, it was broiling hot out for this session, 130 on the track.  I've mentioned it before, and will again, I love the heat.  So easy to get loose, get a good sweat up, it's by far my favorite running weather.  However, this heat wave is also accompanied by incredibly high dew points, so heat index is around 106.  That makes it like breathing soup, so it's a balance between that and my love for the heat.  



  • 110: 2
  • 100: 12.5, 12.00
  • 110: 2

June 30, 2018 Full Body

I'm going to the beach tomorrow, and it was time for an off-day from the 100m sprinting, so I moved my full body workout to today.  It went well, hit 290 on bench.  Posterior chain was still sore from Thursday so I led with front squats, hit 300 since I didn't have 1/4 pin squats & regular squats before them. 


  • Front Squats: 225*1 250*1 275*1 300*1 275*1 250*1
  • Bench: 225*1 250*1 270*1 290*1
  • Guillotine Presses: 225*2
  • LM Rows: 225*10, 10, 10
  • Standing Calves: 300*15, 15
  • Waiter Walks: 90*100
  • Dead Bugs: 10, 10 

June 28, 2018 Full Body

Felt a bit toasty after dodgeball yesterday, didn't push too hard here. 


  • DL: 315*1 365*1 405*1 445*1 455*1,1,1
  • HPS: 95*5 115*5 135*3
  • BB Incline: 205*3 225*1 245*1,1,1
  • Standing Calves: 300*15, 15
  • Sternum Pullups: 9, 5, 4 toast.
  • OH Press Walk: 70*100
  • WSARC: 35*10, 10 

June 27, 2018 Dodgeball

Another long one, really enjoyed it though. 


  • Dodgeball: 95 minutes

June 26, 2018 Sprinting

Ooooof really had to gut this one out.  Pushing on the 400s more, not up to a decent time, but still. 


  • 110: 2
  • 400: 2
  • 110: 1
  • Total: 1130

June 24, 2018 FUll Body

Prodding around heavier benching again.  Also, waiter walks felt incredibly light with an 80. 


  • 1/4 Pin Squats: 365*10 455*10 505*10
  • Squats: 340*10 355*1 365*1 375*1
  • Front Squats: 225*1 250*1,1,1,1,1
  • BB Flat: 225*5 250*2 265*1 275*1 285*1 225*5
  • Pendlay Rows: 155*5 175*5, 5
  • Standing Cavles: 300*15, 15
  • Waiter Walks: 80*100 
  • Dead Bugs: 10, 10 

June 23, 2018 Sprinting

Decent session, went hard on the 4 100s, took a while to loosen up though. 


  • 110: 3
  • 100: 4

June 21, 2018 Full Body

Doing some heavier incline benching here...nothing else of note really.

  • BB DL: 315*1 365*1 405*1 435*1 455*1
  • HPS: 95*5 115*5 135*3 145*1 150*1
  • BB Incline: 18583 205*3 215*1 225*1 245*1 255*1 265*1
  • Standing Cavles: 300*15, 15
  • Chinups: 12, 7, 4
  • Suitcase Carries: 90*100
  • NS FS Paloffs: 30*10, 10 

June 24, 2018

June 19, 2018 Sprinting

Took Sunday off as mentioned previously, felt like I had a bit more bounce here. Tried a 100 at the end but I was toast, time was awful.  


  • 110: 2
  • 400: 2
  • 100: 1