February 20, 2018

February 20, 2018 Sprinting

WHOAH....ok, so running in extra layers makes it hard to cool off while I'm mid-sprint, and also just impedes movement and makes it harder.  Today was 75, so I needed no extra layers, just shorts, didn't even need a shirt.  Also had 4 cups of tea over the course of work today.  I think being unimpeded by extra layers and that caffeine combined to give me a ton of energy.  For reference, I've never done more than 2 400s in one session before.  I did 4 here. The plan was for 2.  

I wanted to focus on relaxing my traps/shoulders/neck during the sprints, since tensing up is a common mistake.  I found that it made breathing and just the experience much more bearable, especially the ends of the sprints.  The first one I was going about 85%, the next 3 about 80%. So it's not like I was going slow.  What I found was that on the final 100 straightaway I was able to actually push speed instead of just "stringing out" momentum and hoping to not slow down too much at the end.  

I'm still kind of feeling good now a couple hours after finishing.  Most 400s I've ever done, and most total meters in a session as well.  Good way to kick the cutting cycle up a notch. 


  • 110: 2
  • 400: 4!!!!
  • Total: 1820m

February 19, 2018 Birdwatching

Went to Great Meadows NWR, it was so muddy/icy...I love it; I take some kind of enjoyment out of hiking or walking through conditions like that.  Got to test out some waterproof hiking sneakers I got, they performed well. 


  • Hiking: 3.12 miles

February 18, 2018 Full Body

Was up late last night, kind of threw me off a bit here, still got some good work in.  I'm recording this on a Tuesday and my lats are still sore from the LM rows.  Finally upped the weight on the seated calf press, no clue why I wasn't going up incrementally all along. 


  • BB 1/4 Pin Squats: 365*10 455*10 505*10
  • Squats: 365*1,1,1 mini-cluster
  • Front Squats: 250*1,1,1,1,1 (5) cluster
  • Guillotine Press: 205*8, 195*9 185*6-gassed
  • LM Rows: 225*9, 9, 9 
  • Pull-Throughs: 150*10, 10 
  • Seated Calves: 145*15, 15 
  • DB Suitcase Carries: 100*100
  • Dead Bugs: 10, 10 

February 17, 2018 Track

Wasn't too bad out, but I felt a bit sluggish here. 


  • 110: 6

February 15, 2018 Full Body

Continuing to add reps at 225 on incline, but I think next week I'm going to max out, give myself a break from higher rep stuff here, feels like I'm fatiguing on it a bit, at least on incline pressing.  Also....that cluster on deadlifting made me feel like an animal, was really enjoyable.  Tried putting pullups here, again, just gassed by the time I got to them.  Thinking of moving them earlier in the rotation. 


  • Incline Bench: 225*8 205*8 205*6
  • BB DL: 315*1 365*1 (double overhand) 405*1,1,1,1,1,1,1,1,1,1 (10) cluster
  • HPS: 95*3 115*2 135*1 150*1 160*1/2 150*1
  • Sternum Pullups: 7, 4, 3 dun

February 13, 2018 Track

Chilly out....was sucking wind after that 400, had so many layers on I couldn't cool off as I ran.  


  • 110:2
  • 400: 1
  • 110: 1
  • Total: 730m

February 11, 2018 Full Body

Good times, continuing to progress on guillotine pressing...although I was toast by the time I got to sternum pullups.  May put those on my deadlift day instead, and do rowing on squat day.  

  • 1/4 pin Squats: 365*10 455*10 505*10
  • BB Squats: 365*1 385*1 385*1
  • Front Squats: 250*2 250*1,1,1,1
  • Guillotine Press: 200*10 195*8 185*8
  • Pull-Throughs: 150*10, 10
  • Seated Calves: 135*15, 15
  • Sternum Pullups: 7, 5, 3 dun. 
  • OH Press Carries: 75*55, 55
  • Dead Bugs: 10, 10 

February 11, 2018

February 10, 2018 Sprinting

Good session, was pretty nice weather..unfortunately there were a ton of geese on the track, and one side was covered in goose shit.   


  • 110: 6

February 8, 2018 Full Body

Did a bit better with 225 here, still not as much as I wanted...I feel like my upper body is kind of getting fatigued with the high rep stuff on incline benching. Maybe I should take a week to just max out weight on inclining, like I did with flat benching a couple weeks ago, that seemed to help.  Paloffs were super easy for some reason...no idea why, just wanted to make note of it.  

Probably wrapping up the bulk this week as well.  


  • BB Incline: 225*7 205*8 205*5
  • BB DL: 315*1 365*1 405*1 435*1 455*1
  • HPS: 135*3 145*2 145*2
  • BB Rows: 225*5 275*3,3,3,3
  • Mixed Grip Carries: 85*70 
  • Standing Calves: 300*15, 15
  • FS NS Paloffs: 35*10, 10 

February 6, 2018 Sprinting

Wasn't too bad out, got some good volume in...


  • 110: 2
  • 400: 1
  • 110: 1