January 30, 2013 Sprinting

• 100m: 10
• Total: 1000m

55 degrees out!  Overcast, and the track was damp but I wasn't passing up this opportunity.  Got a full set in too which is great. I'm focusing on the first 10m especially since I feel like I'm leaving a lot of time on the track in that first part, and then the second 10m as well.  I think I could shave a 1/2 second off my time just on those first 20m.   There were tons of starlings and canada geese all around the track, 100s of each.  Was nice to have company on an otherwise overcast dreary day. 

January 29, 2013 Lower Body

• Deadlifts: 340*10 375*10
• BB Hanging Power Snatch: 155*1 145*2 145*1
• BB Hanging Power Cleans: 135*32 (not a typo)

40 minutes

So I decided 3 sets of 10  on the deadlifting was a lot like the 4 sets of 10 on squatting; it just wears me down more than anything.  I want to go 385-395-405 over the next three weeks, and if I'm worn down that's not going to happen.  When I started this higher rep stuff I was not sure how long I would continue for, I think I'm going to do a few more weeks, I'm at the one month mark now. My goal is 250 for 10 on bench press, 405 for 10 on deadlifting, and 300 for 10 on squatting.  Snatches the 155 was really shaky.  Should have warmed up more and done 145 first for 1, then 155.  I went straight from 135 to 155.  

Ok so for the hanging power cleans, the gym is having a competition on various lifts, the idea came from one of the trainers. It's mostly cardiovascular stuff; nothing like 'highest deadlift' or anything, it's more 'how many reps with 75% of your bw (max weight 135 lbs)' type of deal.  In this case it was total number of reps in three minutes with 135 lbs.  You could put the bar down as needed.  Some other guy got 50 with 135...then I found out he used wrist wraps.  My face when they told me: 

Anyway I got 32 reps.  My last rep the weight actually fell out of my hands, not even on purpose, my grip was just exhausted, even with putting the weight down twice during the three minutes..  Afterward my forearms were so swollen I think it bruised the skin underneath, check this out, both forearms had bruising on them all over, like this.  

January 28, 2013

• Bench Press: 240*10 245*9 225*10 225*6
• BB Rows: 230*10 240*10 250*10 260*10
• Push Press: 225*1 235*1 240*X BARELY missed
• Neutral Grip Pullups: 10, 10
• DB Incline: 95*7

45 minutes

240 & 245 beat the tar out of me!  Feels great.  Going to lead off with 245 next week and see if I can get 10.  I'll go to 250 next.  Then if that goes well I'll lead off with 250 in two weeks and go for 10.  Over the last couple weeks that has become my tentative goal.   Rows went well, really gutted out some good reps here, form was much better.  Almost had 240 on PP, I was about 2" from locking out at the top, just couldn't finish it.   Only did one set of DB incline because I was gassed.  

January 27, 2013 Conditioning

• 31" plyo box jumps: 15
• Broad Jumps: 8' 3.5" TIES PR 8' 4.5" NEW PR!! 8' 1.5" 8' 0.5" 8' 2", 8' 0"
• 1000M rowing: 4:01

28 minutes

Good session, really focused on getting up higher when jumping, set a new PR.  Good times!  First session all above 9' on the jumps. Had a dream last night where I was doing box jumps from one box onto another...inspired me to try starting the box jumps on a slightly higher box to see if that fixed the issue I'm having. It didn't. Even jumping off a very low box I'm still nervous trying to jump onto the small box when it's stacked on the tall one.  I guess I've just banged/split my shin one too many times.  31" jumps for now it is.  Also tried a 1000m row here just to get a feel for it.  

January 25, 2013 Lower Body

• Squats: 260*10 270*10 280*10
• Pin Squats: 270*2 280*1
• BB Split Squats: 135*5 185*3
• Straight-Leg Kickbacks: 30*10 40*10
• Paloffs: 100*10 110*10

44 minutes

The squats at 280 lbs. beat the heck out of me.  Went heavy on pin squats, and split squats as well. Could barely get up from bottom on the 185 split squats.  Going to up the kick back & paloff weights next week; getting the hang of the kickbacks is nice, definitely a nice glute/ham builder. 

January 24, 2013 Upper

• Close-Grip Incline Bench: 135*10 155*10 175*7 175*10
• Pullups: 10, 10, 9
• Standing Press: 115*10 125*9 130*6
• Unilateral BB Rows: 135*8 135*8
• DB Flat: 95*10 100*8

45 minutes

Switched to close-grip incline, pointer finger just inside the hashing on the bar.  Feels interesting, triceps weren't too sore afterward, we'll see what happens when I start pushing more weight as I get used to it. Was just going to do 3 sets, but was pissed I didn't get 10 at 175 the first time so went back for it.  Standing press was difficult seeing as I just nailed my triceps with the benching, but still managed to progress some.  Switched to unilateral barbell rows because I'm out of dbs at the gym, and the bb row when done unilaterally sort of mimics it, but with more weight.  I tried doing it with my knee on a bench this time to get it even closer, wasn't a fan though.  Going to just do them leaning over like usual from now on. 

Fat Acceptance

I've seen a few fat acceptance videos lately, and read an infuriating op-ed piece on CNN and felt like responding. Rather than type this all out I made a video here. Enjoy.   May start posting more of these.

January 23, 2013 Conditioning

• Broad Jumps: 7' 10", 7' 9", 7' 9.5", 7' 0", 7' 9", 7' 0.5", 7' 0.5", 7' 1", 7' 11" 7' 0", 8' 1", 7' 11.5"
• Side to side rope slams: 10, 10
• knee-down mb push 1/2 court sprints:5

28 minutes

I really need to focus on jumping high on the long jump attempts. I think I am for the first few jumps, and then I try to jump with what I think is an exaggerated height and finally hit 9' for the first time in the session.  I think my first couple jumps will always be evaluative, and then when I see I'm not getting far enough I'll know I have to jump higher.  Did some side to side rope slams, basically holding the ends of the rope by my shoulder and slamming the rope as I move the rope to my other shoulder.  Finished with the knee down sprints, pushing an mb in a burst out ahead of me at the start. Really helps with the start of a sprint/acceleration. 

January 22, 2013 Lower Body

• Deadlifts: 405*1 420*1 445*1 455*1
• Hanging Power Snatch: 150*1 155*1 145*1
• Hanging Power Cleans: 185*1 195*1 205*X
• Side Planks: 1:00

45 Minutes

Decided to see where my deadlift is, since I haven't done low rep stuff in quite a while. I'm happy with this result.  On the snatches I barely got 155, so an attempt at 160 was not in the offing.  REALLY ticked off that I missed 205 on the cleans, I think I missed it because of non-tight form; I really should have had it but the start of the movement I was slow.   It's amazing how I only do 9 or 10 sets on this workout every week but it still takes 45 minutes.  Deadlifting just drains me (not in a bad way) and i always end up taking 4-5 minutes between sets. 

January 21, 2013 Upper Body

• Bench Press: 235*10 240*10 230*9 220*9
• BB Rows: 225*10 235*10 245*10 250*8
• Push Press: 225*1 235*1 240*X
• Neutral Grip Pullups: 10, 8
• DB Incline: 95*7 90*6-exhausted

45 Minutes

I was absolutely shot after this session. The 240*10 on benching just drained me.  Going to lead off with it next week, then try 245.  We'll see if I can grind out 10 at 245.  Rows went good, I was doing them off of a bench station though because all the racks were taken.   I really wanted 240 on the push press here, but again I was beat after the benching, and missed the lockout.  After that I was pretty tired, finished out the session though.  I like being completely drained at the end of these sessions.

January 20, 2013 Conditioning

• 32" plyo box jumps: 15
• Broad Jumps: 8' 6", 8' 11", 8' 6", 9' 3", 9' 0", 9' 0", 8' 11"
• Battling-Rope Rope Slam Superset: 45-10 45-10

on broad jumps i haven't been jumping 'high' enough, I've been jumping forward and staying low to the ground. Tried jumping higher on the 4th attempt and nearly set a new PR for myself.  Need to focus on the 'high' part of the broad jump from here on out. Good stuff.  Also, had to update all my long jumps, been measuring to where my toe lands, not my heel...thought my numbers were oddly high. Went back and took 1' off all measurements.  I knew it was a bit off that I was jumping that far considering I'm bulking...

January 18, 2013 Lower Body

• Squats: 250*10 260*10 270*10
• Pin Squats: 260*3 270*2
• BB Split Squats: 105*10 125*10
• Straight-Leg Kickbacks: 20*10 30*10
• Paloffs: 100*10 110*10

45 minutes

Good session, the weights keep climbing  on the 10 rep maxes.  The straight-leg kickbacks take a while to get used to, I need to make sure I'm staying balanced on them and not leaning to one side or the other.  Finished with paloffs, the 110 is about as high as I can go for 10 reps rigth now, was about to fall over after them.  

January 17, 2013 Upper Body

• Incline Bench: 200*10 210*10 210*7
• Pullups: 10, 10, 8
• Standing Press: 110*10 120*10 125*7
• DB Rows: 120*10 120*10
• DB Flat: 95*8 95*7

45 minutes

Forearms felt like they were about to explode here. Completely engorged with blood. Pecs were almost cramping on the db flat benching. Incline bench 3rd set same thin.   I seem to fail part way up on the incline bench reps.  I think I'm going to switch to close-grip incline benching, and keep my elbows tucked (I always have them flared out on all benching movements).  I haven't noted this in a while; but for anyone reading, when I bench I take a very wide grip.  My pointer finger is actually on the band in the knurling on the bar.  Plus I always have my elbows out.  It's a holdover from when my chest was under-developed and I was trying to target it as much as possible.  I've toyed around recently with the idea of bringing my grip in some and tucking my elbows more.  I'm not sure if I'd press much more weight that way, I need to research more.  As for incline benching, I'm clearly failing at the tricep level, so I'm going to move the grip in to target them some more and see what happens. 

January 16, 2013 Conditioning

• Broad Jump: 7' 1", 8' 3", 7' 10", 7' 7", 7' 9.5", 7' 6", 7' 8.5", 7' 9", 7' 9", 7' 8.5"
• Viking Quest: 200*0:36 400*1:28 800*3:21

27 minutes

I'm a bit perplexed as to why the broad jumps haven't been as long as they were the last time I went.  I was off by several inches pretty much the whole time.  Finished with some rowing, went for a PR on the 200, missed by 1 second.  Problem with that is I was then beat for the rest of the row. Not bad overall though.  Good session.  Hopefully weather next week is nicer and I can go sprinting again!

January 15, 2013 Deadlifting & O-Lifts

• Deadlifts: 325*10 350*10 365*10
• Hanging Power Snatch: 150*1 155*1 160*X
• Hanging Power Clean: 185*1 195*1 205*X

45 minutes

The 365*10 on deadlifts pretty much drained me.  Not surprised I missed my high attempt on 160 & 205 for the o-lifting.  I was beat!  Feels great though. Probably 335-360-370 next week on deadlifting.  Every set on the o-lifting it felt like I was holding about 30 more lbs than I actually was, like I said the Deadlifting was draining.  

January 14, 2013 Upper Body

• Bench Press: 220*10 230*10 240*9 225*9
• BB Rows: 220*10 225*10 235*10 245*10
• Push Press: 225*1 235*1 245*X
• Neutral-Grip Pullups: 10, 7 - ravenously hungry at this point
• DB Incline: 95*8

48 minutes

Odd workout.  I felt like I was wading through quicksand the whole time.  I also was hungry by the time I started the rows.  I have no idea why; I followed the same timing schedule I always do with my meals.  It was definitely affecting me by the end of the workout, I'm sure I'll bounce back fine next week.  Bench & Row numbers were fine regardless, which is what I'm really looking for here

January 13, 2013 Conditioning

• unilateral plyo box jumps: 10, 10
• 31" plyo box jumps: 15, 15
• broad jumps: 7' 9", 7' 7.5" 8' 0", 7' 11", 7' 6", 7' 9", 8' 8"
• P.U.P.P.: 2:01 1:01

38 minutes

Still can't shake the yips trying to jump onto the 36" box set up.  Ugh.  Lost a few inches off the broad jump here, no idea why.  Actually looking back I did an extra set of unilateral plyo box jumps nad an extra set of regular plyo box jumps this week, that's probably why.  Going to try them again on Wednesday if it snows out, preventing sprinting at the track from happening.  Longest push-up position plank press I've done in a while.  

January 11, 2013 Lower Body

• Squats: 245*10 255*10 265*10
• Pin Squats: 255*3 265*3
• BB Split Squats: 95*10 115*10
• Wide-Stance Anti-Rotational Chops: 50*10
• Battling Rope-Rope Slam S.S.: 30-10 42-10

42 minutes

Much better with 3 sets of squats instead of 4.  I was still beat after the workout, but the rest of the workout itself wasn't as impeded as the last couple weeks.  Numbers everywhere went up.  Definitely like that.  250-260-270 next week on squats.  

January 10, 2013

• Incline Bench: 200*10 210*9 215*6
• Pullups: 10, 10, 8
• Standing Press: 105*10 115*10 125*5
• DB Rows: 120*10 120*10
• DB Flat: 95*9 95*8

45 minutes

Lactic acid hit me again on the incline benching.  Weird.  I've adapted to it rapidly on other movements/workouts but not on incline benching. Anyway rest of the workout went well.  Standing press was done to the front and down to my chest, first time doing that for full sets ever.   As I noted last week I almost always go behind my head. Not sure how I feel about going to front/chest. Guess I'll try again next week.  Going to go 110-115-120 next week.   Everything else went fine. 

January 9, 2013 Sprinting

• 100m: 7

Pretty chilly out, but not too bad. Felt good to get back out and sprint some after weather prevented it the last two weeks.  

January 8, 2013 Lower Body

• Deadlift: 315*10 335*10 350*10
• Hanging Power Snatch: 145*1 150*1 155*1
• Hanging Power Cleans: 180*1 190*1 200*1
• Ab-Wheel: 10, 10

44 minutes

Good session; going to go 325-350-360 next week on deads.   Hanging power snatches went great, the reps were all clean, felt great.  Going to bump the 180 to 185 on HPCs next week.  Overall a good session. 

January 7, 2013 Upper

• Bench Press: 215*10 225*10 235*10 240*7
• BB Rows: 215*10 225*10 230*10 235*10
• Push Press: 205*1 230*1 245*X
• Neutral Grip Pullups: 10, 9
• DB Incline: 90*9 95*5

45 minutes

Odd workout...started it thinking I had eaten too soon before...ended it feeling hungry.  I didn't have much energy here, kind of dragged.  On BB Rows I need to watch my form, on 230 & 235 last couple reps of each set were sketchy. I need to look up pendlay rows as well.  May do 2 sets bb rows, 2 sets Pendlays.  On Push Pressing I was actually getting hungry and energy was dipping for some reason.  Next week going to try 225, 235, 245.  I think the 15 lbs. jump was too much.  Plus someone stripped the bar when I went to get a drink from the fountain after 230. Always throws off my rhythm.   Waited a bit between sets of neutral grip pullups this week, worked well.  

January 6, 2013 Conditioning

• 24" unilateral plyo box jumps: 10
• 31" plyo box jumps: 15
• 24" unil seated plyo box jumps: 3 - odd feeling, don't like these really
• Broad Jumps: 7' 6", 8' 0", 8' 2", 8' 0", 8' 3.5" NEW PR!!, 7' 11"

26 minutes

Good session.  Tried stacked the small box on the tall box (like I used to do) and almost jumped on it...still too psyched out though.  I just over think it too much still, and worry about slamming my shins on the underside of the box frame. Wish they had padded or solid boxes.   Tried unilateral seated box jumps...it just feels weird keeping my foot off the ground while sitting, maybe should use a taller box to sit on.  Finished with broad jumps. There's a tape-measure I could use to see how far I was jumping.  I wasn't really dipping down enough until that 9' 3.5" jump, I feel like next time I do these I'll be able to go farther, as long as I dip down further, by the time I got the 9 3.5 I was fatigued.   Good session!

January 4, 2013 Lower Body

• Squats: 240*10 250*10 260*10 270*6
• Pin Squats: 255*3 265*2
• BB Split Squats: 95*9 115*10
• Straight-Leg kickbacks: 15*10 15*10
• Paloffs: 100*10 110*10

45 minutes

Well, I'm posting this on Tuesday the 8th...my ass/hamstrings/quads are finally recovered mostly.  I'm thinking maybe 3 sets of 8-10 on the squats may be more appropriate for the next couple weeks, until I'm used to the volume.  Because honestly I can barely walk the rest of the day here, and then for the next two days I'm stiff, sore, and slow no matter how much I try and stretch out.   Maybe 245-255-265 next week.  Split squats I need to start doing outside the squat rack because I keep banging the weight on the side of it when dipping down.  Other than that they went well.  Straight-leg kickbacks I posted a video of below. I do them standing up leaning against the column of the cable station though.  Added weight on to the paloffs, felt good.   Also of note, I feel like the pin squats are definitely helping me at the bottom of the regular squats, that start from the bottom with no momentum really has been a boon to regular squats.  

January 3, 2013 Upper Body

• Incline Bench Press: 195*10 205*10 210*8
• Pullups: 10, 8, 6 -whole upper back still sore from DLs
• Standing Press: 105*10 115*9 115*7
• DB Rows: 120*10 120*10
• DB Flat: 100*8 95*4-gassed.  40 minutes to this point
• 16 lbs. medicine ball wall  throws: 10

42 mins

Well that's good.  Last week I got 195 & 200 both for 9, here I got 205 for 10.  Seem to be adapting to the higher rep stuff.  Still bizarre to be mid-set and thinking "This is usually my total number of reps for a whole exercise".   I have to say the most surprising part of this wasn't feeling like I was ambushed last week from the lactic acid. It's how sore my upper back/rhomboids are after deadlifting.  It's amazing what doing 30 pulls from the ground with good form and a tight back can do for the muscles there.  I noticed it when I got up this morning, and then today while doing pullups.  

Standing press progressed well.  A note here; I always do them behind my head. It's not usually advised, but for me it actually feels more natural, and has never hurt.  I'm thinking to switch things up I'm going to start going to the front, and all the way down to the top of my chest, usually I stop just below my ear lobes when going behind my head.  We'll see what that does for my shoulders.

Rest of the workout went well, was gassed by the time I got to the flat bench.  I sped through this workout though; only 40 minutes to that point, took a couple to do some wall ball throws and called it a day. 

January 2, 2013 Conditioning

• tiny-small-medium overbox jump - broad jump superset: 10
• knee-down mb push 1/2 court sprints: 16*5 per knee
• Viking Quest: 200*0:40 400*1:27 800*3:14

Good session, a couple notes:  

1) My broad jumps were at least 10' each time, had 10' 2" a couple times.  Good stuff.  I want to measure it from a stand-still.  I feel like these are actually short for me.  

2) The knee-down sprints go like this:  Start with one knee down, like you're about to start a sprint. Hold a soft medicine ball.  Instead of just bursting forward to start the sprint, burst forward and simultaneously push the ball (basically two-hand shot-put it) as hard as you can down the court.  

3)  I realized on the concept2 rower I had been using it at a difficulty setting of 10. Apparently around 4 simulates water pretty well. Whoops.  Discovered that after I finished the 400, figured I'd try setting it to 4 for the 800.  It was actually harder, because even though pulling was easier, each pull amounted to less distance traveled. I actually like it better at the highest resistance.  

January 1, 2013 Lower Body

• Deadlift: 300*10 315*10 335*10
• Hanging Power-Snatch: 140*1 150*1-dirty lockout 135*4
• Hanging Power Cleans: 175*1 185*1 195*1
• Good Mornings: 135*5 185*3

45 minutes

First session of 2013 went well. Getting used to the 10 rep stuff I think.  That was quick.  300 was definitely too light.  315 was pretty easy too. I think I'll go 320-340-350 on deadlifts next week.  Given that I did 30 reps of deadlifting before the o-lifts I'm happy with how the snatches & cleans went.  The lockout on the 150 of the snatches was 'dirty'.  The weight was overhead, but I had to press the weight up a bit to lockout my elbows.  Going to up weight on snatches by 5 lbs next week.  175 went up way easier than I was anticipating, weight slammed into my throat on the catch.   Was pretty tired by the time I got to the good mornings. I think I'm going to drop it back to 95 & 115 for next week so I can put in some reps, I was exhausted doing them and I don't want to sacrifice form for weight on these.  

December 31, 2012 Upper

• Bench Press: 205*10 215*10 225*10 235*8
• BB Rows: 205*10 225*10 225*10 235*10
• Push Press: 205*2 225*1 235*1-very easy 240*1 245*X
• Neutral-Grip Pullups: 10, 4-tried giant setting. Didn't work.
• DB Incline: 95*7-gassed

45 minutes

I was cautious after how taxing the 10 rep workouts were at the end of last week. Maybe I'm adapting, or maybe the extra protein & creatine are taking over, but this was much easier.  The 205, 215, and 225 on bench were not that hard.  235 I was starting to get fatigued, but again, compared to last week's 2 workouts this was much easier.  Rows went well.  Then push press....I was peaking by the time I got to them. 225 felt like 205.  Then 235 I have no idea what happened.  I was really hyped up for some reason, I didn't even dip down I just shot the weight right off the top of my chest without really bending me knees.  I launched the weight up so hard it actually started to come out of my hands at the top, like unwrapping my fingers from around the bar.  It came back down, I wrapped my fingers back around and locked out.  I was way off balance and ended up having to drop the weight after completing.  Threw 240 on, got that.  By then I was getting tired, tried 245, no go.   Neutral grip pullups went well, should've rested more instead of trying to do the sets back to back like that.  Finished with the incline work, again I was done by that point, with the extra sets of push pressing. 


While looking back through some workouts from this summer I came across this from July 30:

So I can't workout tomorrow so wanted to get some lower body work in too. Benching was ok, my lower back just feels bruised at this point, not sure what the issue is. When I sit down and then turn to one side I get this pain in my lower left back. Then if I go back to center and turn again, it doesn't hurt. It's not on my spine so I'm not incredibly worried. It's more annoying at this point. On the trap-bar deadlifts I felt it the second I tilted forward a little and my back took over some of the movement.

I would severely pull my piriformis about one week later.  I never made the connection until now. Sounds like it was already pulled/strained, and then I just messed it up much more a week later. 

On that note, it feels much better now, still not 100%, I feel it tug when I do bridging movements, though if I wanted I could probably build them back up with a few weeks of focus. I'm not too concerned about those movements right now though since I don't do them often (glute bridges, hip thrusts, etc.).   Also static tension on my core will cause it to throb dully, like when I do paloffs.  Other than that it's fine 98% of the time.  Hopefully in another couple months it'll be a complete memory.  

December 30, 2012 Conditioning

• 24" Plyo Unilateral Box Jumps: 10
• 32" Plyo Box Jumps: 15
• Side-Planks: 0:30 0:30
• Bird-Dogs: 10

Good session, didn't go too hard since I'm still beat to heck from that squat session on Friday.  Working side-planks back in.  I love jumping onto things.