Not bad. Misadded the weight on the rows, I keep doing that, I forget to add in the weight of the bar, then can't figure out why I only get one rep...On push presses my legs were just dead, sprinting/squatting last two days pretty much finished them off.
OK, so with the sprinting yesterday my quads are absolutely excruciating today. Not sure why exactly, usually it's my hamstrings. Really gimped the session overall. Switched to SLDLs since it's not a quad-based exercise really. Also did lumberjack squats, which oddly didn't hurt my quads.
Hadn't sprinted in a while, and the weather was mild so I headed out. Happy with the speed. I'm definitely faster when I hit mid foot on the ground, which I need to do anyway, lest my hamstring get that weird pain in it. Another note about sprinting: I set a goal of getting to sub 12 seconds, but then I realized that I'm not starting on blocks. In fact I'm not even starting from a crouch or leaning forward. My times are from a standing position, with a split stance. So I'm probably losing an entire second there. Plus I'm only sprinting once per week. Probably sub 13 is a more reasonable goal.
Also did some broad jumps, but I was pretty tired after the sprinting.
Just wanted to say that I fell behind on posting here on account of a massive amount of studying, etc. I had to do. I'm getting close to catching up now, only about 8 days behind finally, that should be fixed soon. This week I hope to post: 1. Bulking diet 2. Goals for the bulk 3. Catch up on all workouts being entered
Form was SUPER strict on the standing press, that's how I'm doing it from now on, no knee bend, no twerking the weight up. I tried leading off with them here; I want to focus on shoulders, among other things on this bulk, so on the 'light' upper body thursdays. I think I'm going to lead off with the standing presses. This wasn't really supposed to be a light day, but I figured why not. Everything else went fine. Leaning DB laterals are the ones where you hang off the tower of a cable station or something and do laterals. Not sure if it worked or not...
Power Cleans: 135*3 155*3 175*3 185*2 195*1-gassed
Hanging Power Snatches: 135*3 145*2-gassed 135*3
Actually did 'high rep' deadlifts for once. Was actually pretty gassed afterward. Just finished what I could on the olympic lifting and got out. Good session though, I don't do much past 3 rep sets ever on deadlifts, but I actually like that stuff more than I realize often.
Rowing: 200*0:33 NEW PR!! 200*0:32 NEW PR!! 200*0:33
Battling Ropes: 40, 40
Whoooo! Wasn't sure if my old record was 34 or 32 seconds, turns out it was 34. Got the 33 seconds, then really went all out on the 32 second row. Not sure I can get lower than that. I was pulling with full force on every single row, there were no hitches, and no pauses when I was fully extended at the end of each pull. There's no tenths of a second tracker on the C2 rower, it's just whole seconds, and the 32 was barely 32. Don't know if I'll see 31 any time soon.
Good session, hit a lactic acid wall on benching. Did some high rep bb rows, which I don't go for very often. Really focused on letting my lats do the work. It's common to overcompensate and use your biceps too much to pull the weight up. A great way to avoid this is to think of your arms just as hooks hanging from your lats. They can't move the weight, or try to imagine that this is so, and the only thing that can is your lats. I think they were pretty fried by the time I got to the pullups because I shit the bed on them.
Haven't squatted heavy in a few weeks, since I took last week off. Still though...should have had 370. Rest of the session went well, real close to my PR on front squats still...hopefully I get it fairly early in the bulking phase.
Awful. I need to learn to ease back in after off weeks. My warm up sets on deadlift: 225*1 315*1. That's it. I literally did less warmups after 2 weeks off from deadlifting than I wold on a normal session. I always complain about loss of strength on off weeks and the first week back sucking, but really it's my prep and warmups that suck after those off weeks.
Well that went well. I've mentioned a few times that a trainer at my gym does challenges every few months. I've never actually tried one of them fresh, most of my numbers on them come at the tail end of workouts, or the day after I batter myself. This is the first time I ever tried one after a day off (or in this case a week). Current leader on this. It's longer than the last time, so you have to go further for each 'rep'. He also added in a 'halfway' mark so you could tack a .5 onto the end if you were running low on time.
I have never in my life felt a burning in my chest like when this was done. If I hadn't had a few days off beforehand I would not have gotten this score. I got that acetyline torch being shoved down my windpipe feeling after. The thing is that usually dissipates over the course of the day, I still felt like that the next morning. I tried doing some snatches after, I couldn't. I was done. Great feeling though. 1st place
This went well. Paused at the top on pullups, maybe I need to do that more often. Also, on rows I tried doing them off the safety bars in a rack to see if it made any difference, not sure if it did or not.
Last session before week off! This cut went really well, and I'm excited for the bulk, I'll be posting diet after. Also will be posting thoughts on this cut at a later date as well!
Going to take off next week, so this is the last sprint session of the cut/maintenance phase I've been on. I wish it hadn't taken me so long to figure out the hamstring tugging, I probably could have made a better run at my sprinting goals. Although this winter I intend to use harvard's indoor track, and also do explosive cardio at the gym, so hopefully I start next season just as fast as I am now. I'll be adding broad jumps back in, my shins feel fine now.
Gym is doing competitions again, decided to try the hanging power cleans event. I had eaten too soon beforehand and was already taxed from the rows. Probably should have done it another day, only got 47. They allow you to use wrist-wraps, and you don't need to actually get your elbows all the way up. It's really like a ballistic reverse-curl competition more than anything. Tried some pullups afterward, but I was pretty fried. Here's the video of the HPCs
Front Squats: 225*2 245*1 265*1 285*1 295*1/2-didn't hit depth
Good Mornings: 205*1 225*1 245*1
Overhead Squats: 135*1
WSARC: 70*10 100*3
Ab-Wheel: 10, 10
Good session, didn't feel like hitting my 1RM on squats, wanted to save some for front squats. Narrowly missed 295. Was about 2" above parallel. Good mornings felt good, when I focus on making sure my core is tight it really helps hammer the stabilizers, hams, glutes, etc. Still not sure about overhead squats...I'm just so tired by the time I get to them, maybe put a couple sets at the start, as a warmup since the weight is so light. Did some red-hawt abbzzzz stuff to finish the session.
Good session, shins are a bit splinty still from all the jumping recently, going to lay off it for a bit. On rowing for some reason I notice my ass muscles get sore, not sure why. My hips aren't tight or anything by the time I get to the rowing, I just get this really uncomfortable feeling in my hips, quads, and glutes when I row really fast. Did manage to set a PR here though, so yaaay, etc.
Didn't feel like doing a regular incline session today. Mixed it up a bit. Surprised I only got 6 on the 95 benching. Rest of session went well. I feel like cable rows are much more compatible with higher rep work as opposed to barbell rows, where you're bent over, which gets exhausting on my lower back.
smorgasbord workout. Got everything in though. Built up on benching which is more inline of what I want to do on the heavier days. I really enjoy the heavy t-bar rowing. Sled push & pull was for the competition at my gym, it's on a longer course this time around.
On the 'light' days I'm going to do front squatting first, just so it gets some lead-off spot work. I don't really care what my higher rep back squat numbers are to be honest, and since my quads lag behind this will give them a bit of priority. Not sure how I feel about overhead squats; I like the movement, it's just that I'm so beat by the time I get to them that I keep falling over. Finished with some sled pushes. There were a few 45s on it so I felt like tossing some more on and going to town.
So the broad jumping is hurting my knees at this point, I've just done a ton of it lately, and the gym floor even with the turf in the 'cross training' area is still tough to land on several dozen times in the space of a week. Did some parallel battling ropes, where you move your arms out to the side and then sort of clap them together...clap dem ropes. Finished with some rowing. Broke 100m up into a few bite sized chunks. I honestly don't know if I can get any better than 34 seconds on the 200m. That took every ounce I had, and I was pulling violently on every pull. We'll see.
Decided to do some more power cleans here, although I prefer doing them heavy. May need to look at form and how I'm doing them. I think my form on snatches is actually better than cleans. I have trouble with the concept of 'rotating myself under the bar' on cleans. It just doesn't make sense to me. On snatches though it does since it's over my head, and I can think of myself as almost 'swinging' on the bar. If I ever figure it out on cleans I'll post about it. Did more deficit deadlifts. I really hope these things pay off, they're murder on my whole posterior chain, especially my lower back. Not in a bad way, it just taxes the heck out of them. Also I don't use wraps on them. I've wanted to wean myself off using wrist wraps as much as possible, and since the weight I'm using here is so small it's a great opportunity. I have to be careful though, when resetting the weight back to the floor those extra few inches really make the bar pick up speed. Jammed my wrists pretty good.
So I'm not sure why my hamstring is bothering me when I sprint, but I did figure out how to stop it. I noticed that with lighter footfalls it hurts way less. Previously I noticed that around 30m or so is when the problem started acting up, and that's usually when I end up going flatfooted when sprinting. So while it's not pleasant, it's a reminder to stay on my midfoot when sprinting. Did that here and got 900m in. Done a ton of broad jumping lately, going to take a bit off from it, only because it gives me shin splints if I do it too often.