October 8, 2013 Upper / Light

• Bench Press: 245*7 225*10 225*9
• Pullups: 60*5 60*4 60*3
• Push Press: 205*5 205*4
• Unilateral T-Bar Rows: 205*1-oops 180*2-oops 135*5 135*8
• Landmine Laterals: 55*9 57.5*7

42 minutes

I don't really like doing light weight days, I get bored on them. Although throwing around 205 for multiple reps on push pressing is fun. I misadded weight on the t-bar rows, I forgot to add the bar weight in. I think I accidentally set a PR there on the first set. Good times.

October 7, 2013 Lower / Heavy

• Squats: 315*2 345*1 380*1 - would've red lighted at meet
• Front Squats: 225*2 250*1 275*1 285*1
• Overhead Squats: 135*5 150*1 135*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*4

33 minutes

Quick session, studying for gmats. Squats went well, I don't think I'm getting higher than 380 on this cut.  May ease back a bit and just work on reps or something.  Front squats continue to climb.  I don't know what to think about overhead squats, by the time I do them I'm just gassed. It's probably more dangerous than helpful.  

October 6, 2013 Conditioning

• Jump Rope: 30, 25 (1:25)
• Broad Jumps: 8' 7", 9' 0", 8' 7", 8' 10", 8' 6", 8' 4", 8' 9", 8' 5", 8' 6.5", 8' 6", 8' 10"
• 20kg MB slams: 20, 20

23 minutes

My shins hurt.  Need to lay off the jumping for a few days. Did some ball slams, because why not? 

October 4, 2013 Upper / Light

• Broad Jumps: 4
• Incline Bench: 205*9 195*9 185*10
• Standing Press: 100*10 110*10
• Ball-Toss: 10
• Cable Rows: 140*10 150*10

Just a regular workout, nothing too exciting.  Tried this ball-toss thing, where you have to hit the opposite wall of a basketball court with a softball, within a certain area.  I was terrible, I kept gripping too tight and letting the ball go too low.  Humiliating. I need to get better at that one, and retry. Also, tried starting with some broad jumps, nothing too exciting, low 8s, but wanted to see if it would prime me up a bit for the rest of the workout. I did feel a bit more energetic.  I don't know if it was actually from that or not though. 

October 3, 2013 Lower Body Heavy

• Deficit Deadlifts (2 plates): 365*1 385*1 405*1 425*1 445*1 - back bowing
• Power Cleans: 185*3 195*3 205*2 215*1 225*X 185*7
• Hanging Power Snatches: 135*2 145*2 150*1
• Pull-Throughs: 120*10 150*4
• Paloffs: 100*4 90*5
• P.U.P.P.: 1:30

1:01-extended session

Really hammering on the deficit deadlifts now.  Felt great.  After that did power cleans. Not hanging power cleans, but actually from the floor. Did a lot more reps than I'm used to as well.  After the deficit deadlifts the weight was flying, until I got to 225 and realized my hips were exhausted.  Did some snatches after, and some pull-throughs, and then did a few core sets as well. Felt really good after this one. 

October 1, 2013 Upper Body Heavy

• Bench Press: 225*3 265*3 275*2
• T-Bar Rows: 160*3 160*3 160*3
• Timed Bench Press (3:00): 135*56 
• Landmine Laterals: 70*3 70*2
• 1000m Row: 3:39

Gym is doing the competitions again, and I kept getting lured over, decided after benching & rowing to give it a shot. Fun times.  Can definitely do better on the benching & 1000m row.  It's going through the end of October, so we'll see what I can do. 

September 30, 2013 Lower / Light

• Squats: 315*4 335*3 345*2
• Front Squats: 235*3 245*3 255*2
• Good Mornings: 165*5 170*5 180*5
• Overhead Squats: 135*5 145*4 150*noope
• Battling Ropes: 50
• Rope Slams; 15
• WSARC: 50*10 60*10

I was hungry hungry hippos for this whole workout, not sure why, I ate my usual amount and at the same times.  I probably want to go a bit lighter on these things if this is going to be a true 'light' session, maybe 4-5 reps per set should be my aim.  Tried some overhead squatting again, going to rotate it in normally from now on, I enjoy the challenge. 

September 29, 2013 Conditioning

• Broad Jumps: 8' 5", 8' 4"
• Broad Jumps (turf): 8' 4" 8' 7" 8' 4", 8' 7"
• Row: 750m 2:50
• Battling Ropes: 55, 40

For the competition at my gym the broad jumps are done on the field turf area they have set up for cross training stuff.  Definitely nicer to land on.  Did a practice row, one of the events is a 1000m row, going to see if I can win it.  

September 27, 2013 Upper / Heavy

• Incline Bench Press: 245*2 250*2 255*1
• Pullups: 95*2 95*2 95*1
• Standing Press: 165*2 175*1 155*2
• Unilateral BB T-Bar Rows: 170*2 175*2
• 10 lbs. plate transfer planks: 4*3 
• Broad Jumps: 8' 5", 8' 6", 8' 7", 8' 7"
• 10 lbs. plate transfer planks: 4*2
• Broad Jump: 8' 7"

44 minutes

Good session, getting up there on pullups. Did some plate transfer planks too.  On the standing press my wrists were just exhausted.  Traps & rhomboids sitll sore from deadlifting & o-lifting on Tuesday.  Gym is doing the competition thing again, one of the events is the broad jump so I recorded some jumps in lieu of the usual last couple exercises in the session. I felt like switching things up a bit anyway. 

September 26, 2013 Olympic lifting, posterior chain / light

• Hanging Power Cleans: 135*5 155*5 175*5 185*2, 1
• Hanging Power Snatches: 135*5 145*3 135*5
• Deficit Deadlifts: 315*5 335*3 335*3
• Pull-Throughs: 100*10
• 10 sec paloff iso holds: 80*3
• 90 lbs. sled pushes: 8

Good session here, on the light days I'm going to put the o-lifting first, and on heavy do the dls first.  Going to do several weeks of deficit deadlifts then pull from the floor again, see if it helps me hit new highs.  Finished with some sled pushes, haven't done just pushes without the pulls in a while. 

September 25, 2013 Sprinting

• 100m: 2
• 50m: 4
• Total: 400m
• Broad Jumps: 9' 4", 9' 5", 9' 5", 9' 4"

F'ing left hamstring still has that weird tug/pressure in it. No idea why. Going to try taking next week off from sprinting, see if that helps.  It was pretty annoying today, and got worse after the first sprint.  The first 30m or so I'm fine, then after that it starts to hurt.  Oddly it doesn't hurt on broad jumps. Or anything else really, just sprinting for some reason. 

September 24, 2013 Upper Body / Light

• Bench Press: 235*9 225*9 215*8
• Pendlay Rows: 155*10 175*8 17587
• Push Press: 205*5 205*3 - gassed
• Neutral Grip Pullups:  75*4 75*3 75*2
• Landmine Laterals: 55*9 55*8
• Wide-Stance Anti-Rotational Chop: 60*10 50*9
• P.U.P.P: 1:00
• Arm-Forward PUPP: 0:10 0:10
• P.U.P.P.: 0:40 - abs cramping

45 minutes

Good session, was exhausted on the push presses.  Tried a few different things for core work today, the arm-forward pupp I just put an arm straight out in front of me like I was doing a bird-dog.