December 29, 2014

December 21, 2014 Spinting

  • 110m: 6
  • Total: 660m
Good time, just a straight-forward sprinting session, was pretty chilly out, just want to maintain conditioning in these so that when spring comes I can turn loose and have 7-8 straight months of hopefully killing it at the track. 

December 19, 2014 Upper (P.M. Workout)

  • Incline Bench Press: 225*1 245*1 265*1
  • Pullups: 70*2 70*2 70*2
  • Seated Press: 150*3 170*3 190*1 200*1 NEW PR!!
  • Cable Rows: 200*3 220*3 230*1
  • Paloff Presses: 70*3 90*3
Good PM session here, hit 265 on incline, though it was messy. Also did some weighted pullups, felt good. Went up to 200 on seated press. No idea what my PR is on that, should probably check. 

edit: just checked, that 200 is a PR for me! yaaay, etc. 

December 19, 2014 Lower (A.M. Workout)

  • Squats: 350*2 350*2 350*2 350*2 350*2
Good times, wanted to get two in today since I'm on break from school and feel some extra motivation.

December 18, 2014 Lower

  • Deadlift: 405*1 445*1 475*1 490*1
  • Hanging Power Snatches: 135*3 145*2 150*2 135*3-speed
  • Speed HPC: 155*6 155*6
  • Standing Calves: 120*10 160*10
I guess snatch-grip deadlifts didn't really do much for my overall deadlift weight. I could've gotten 500 or 505 if I wanted to really push it, but no need right now.  Rest of session went good, was pretty tired.  I guess snatch-grip deadlifts probably transfer over to the snatch more than anything.  Such is life. 

December 28, 2014

December 17, 2014 Dodgeball!

  • Dodgeball: 80 minutes

Last dodge of 2014, next week is xmas-eve, week after new year's eve. That's ok, shoulder is getting sore again, it gets worked quite a bit during the week between this and the benching / shoulder work / Olympic lifting. 

December 16, 2014 Upper

  • Bench Press: 250*1 275*1 290*1 300*fucked up unracking
  • Pendlay Rows: 135*3 185*3 205*2 225*1
  • Push Press: 225*1 235*1
  • Sternum Pullups: 8, 5, 5
  • Farmers Walks: 90*50 100*50
Somehow caught lower pins when lowering the weight on the 300 attempt. No idea how I fucked that up.  Did some farmers walks, I keep saying I want to work in more carries, I really need to get on that.  It's a gap in my training right now, and I don't like that. Numbers indicate steps taken with the DBs. 

December 15, 2014 Lower Body

  • Squats: 315*1 350*1 370*1 390*1-depth?
  • Front Squats: 250*1 275*1 300*1
  • Good Mornings: 185*1 200*1 225*1
  • Seated Calf Press: 55*8 80*8
  • Dead Bugs: 10, 10
Not sure I got depth on the squats, but overall a good session, good mornings are progressing with better form.  More calf pressing as well. Hit 300 again on front squats, which is nice. 

December 18, 2014

December 18, 2014 Progress Pics!

I realize I haven't taken progress pics with my actual SLR in ages, maybe ever. I took a ton back at the start of November at the end of the cut. Click for larger versions. Here they are:

First probably the best shot in the batch, then 4 more that I used to show overall development. I tried to get some leg shots from varying angles to show progress there. VERY happy with these shots. 


A few back shots:


Note: I don't have a palsy or anything, I just kept fucking up trying to take the picture and got sick of trying repeatedly.  I have a bunch of shots where my left shoulder is the higher one.  

Lastly a couple bonus shots, one showing glute development. The second...I have no idea..but check out the muscle on my hip. I have no idea what that is. 

December 17, 2014

December 12, 2014 Upper

  • Incline Bench Press: 225*1 245*1 260*1
  • BB Underhand Rows: 225*5 245*3 255*2
  • Seated Press: 135*3 160*3 180*1 190*1
  • 1.5 Sternum Pullups: 3, 2, 2
  • Suitcase Carries: 65*40 65*40
Finishing up the semester in b-school, exhausted mentally. I think my numbers will be up a bit next week when I'll be more rested.  Threw in some underhand rows, and some 1.5 sternum pullups here, never tried that combo before. Tough stuff. 

December 11, 2014 Deadlifting, Olympic Lifting

  • Snatch-Grip Deadlift: 405*1 430*1 450*1
  • Hanging Power Snatch: 135*3 140*2 150*2
  • Speed HPC: 135*6 135*6-exhausted
  • Dead Bugs: 10, 10

More snatch-grip deadlifting.  It actually make the HPS stuff that I do after more difficult, since the muscles I use to hold the weight are more fatigued after using the same grip on the deadlifts.  Also, since I've been completely taxed by the time I get to HPCs, I decided to do them for speed instead, at least when doing them 3rd in order as here. This lets me still do them, and makes them challenging still at the weight I can manage when being relatively exhausted. 

December 10, 2014 Dodgeball!

  • Dodgeball: 90 minutes

Good times, good times. 

December 15, 2014

Obesity Rates & Trends

Here's a link  on the current obesity trends in the country.  As you can probably guess, it's not good.

82% of African-American women are now either obese or overweight.  

I recommend reading the article in the link, it'll take you maybe two minutes, but it'll give you some perspective on what the country is up against right now, statistics-wise when it comes to this stuff. Just sad sad sad. 

December 9, 2014

December 9, 2014 Upper

  • Bench Press: 250*1 270*1 285*1 300*1
  • Sternum Pullups: 7, 5, 4
  • Push Press: 225*1 235*1 240*X blaaarg
  • T-Bar Rows: 160*3 170*2 180*1

Been doing 11 hour days at school these past few days for a huge project so my schedule is a bit off. Haven't slept a ton lately either, need to fix that.  It all clears up at the end of this week. Going to retest max again on benching this coming week when I'm better rested. 

December 8, 2014

December 07, 2014 Sprinting

  • 110m: 3
  • 100m: 12.83 13.00
  • 110m: 2
  • Total: 750m

Freezing. Windy. Headwind. Dry as dusty bones.  Basically 4 things I hate dealing with, but after the third 110 I felt like I had some speed in me, turned in a 12.83. Not too bad in the bulky clothing.  

December 5, 2014 Upper Body

  • Incline Bench Press: 225*1 245*1 255*1
  • Unilateral BB T-Bar Rows: 160*3 165*3 170*2
  • BB Seated Press: 135*3 155*3 175*3
  • Pullups: 70*2 70*2 70*2
  • Bird-Dogs: 6, 6
Feeling REALLY flat. It's finals week so maybe that has something to do with it.  I was just NOT feeling it today, and it showed in the numbers.  Maybe CNS fatigue or something, exams can be stressful. 

December 4, 2014 Deadlifting / Olympic Lifting

  • Snatch-Grip Deadlift: 405*1 425*1 445*1
  • Single-leg Stiff-Legged Deadlifts: 95*3 115*3 125*3
  • Hanging Power Snatches: 135*3 145*2
  • Hanging Power Cleans: 145*3 - exhausted
  • Wide-Stance Anti-Rotational Chops: 70*8 90*4

Good times.  I have a weird imbalance on the single leg stuff. My right leg just does not let me balance with the hip directly under me. I have to shift it out to the right to get my balance. I want to fix it but I'm not sure how. I'll have to look into that. 

December 7, 2014

December 3, 2014 Dodgeball

  • Dodgeball: 90 minutes

December 2, 2014 Upper Body

  • Bench Press, no arch, paused reps: 225*1 250*1 260*1 275*1
  • Sternum Pullups: 6,5,4
  • Push Press: 225*1 235*1
  • BB Rows: 225*3 245*2 255*2
  • Reverse Flyes: 30*3 30*2

Good times, I think I'll test my max on benching next week.  Felt pretty drained here actually, just one of those days.  BB Rows were done with really tight form, absolutely no English on it. 

December 1, 2014 Lower

  • Squats: 315*1 350*1 370*1 390*1
  • Front Squats: 250*2 275*1 300*1
  • Good Mornings: 200*1 215*1 235*1 
  • Seated Calf Press: 45*8 70*8
  • Dead Bugs: 10, 10
Good times, weights progressing slowly but surely.  

November 30, 2014 Sprinting

  • 110m: 2
  • 100m: 12.98, 13.08, 13.20
  • 110m: 1
  • Total: 630m
Felt a bit slow today. In full winter gear though, might've slowed me down a bit. I hate running in the cold, especially when it's dry out, feels like I'm not getting enough oxygen or something. I know I've said it before, but I just feel so much faster when it's hot & humid out.  Must be that 1/8 middle-eastern or something. 

November 30, 2014

Key to Success

If you're a pancake flippin motherfucker you have to be obsessed with being the best pancake flippin motherfucker. 

November 28, 2014 Upper Body

  • Incline Bench Press: 225*1 240*1 255*1 265*1
  • Pullups: 70*2 70*1 70*1
  • Seated Press: 135*3 155*3 175*1 185*1
  • Cable Rows: 180*3 200*3
  • Suitcase Carries: 70*30 70*25

Ramping up on incline benching, felt good so far!  Did some weighted pullups, haven't done those in a while, also felt good.  Upped weight on suitcase carries, not sure if I liked it better or not, I feel like they're something you have to have perfect form on, or there's not really a point. There's very few exercises I feel like that about, this is one of them.  The whole point is to lock your hips/obliques/entire core and not tilt at all, if you do then  you're not really hitting what you're supposed to with them.  

November 26, 2014 Lower Body / Posterior Chain

  • Snatch-Grip Deadlift: 385*1 415*1 435*1 445*1
  • Hanging Power Snatches: 135*3 140*2 150*1
  • Hanging Power Cleans: 165*1-exhausted 165*2
  • Ab-Wheel: 10

Carrying on with snatch grip deadlifting.  Enjoying it quite a bit, you have to get so much lower than you do on a regular deadlift.  I'm really exhausted after doing them.  

November 25, 2014 Upper Body

  • Bench Press, no arch, paused reps: 225*1 245*1 255*1 270*1
  • T-Bar Rows: 160*3 160*2 160*2
  • Push Press: 225*1 225*1
  • Sternum Pullups: 7, 5, 3
  • Reverse Flyes: 20*7 30*4

I realized I hadn't done t-bar rows in a while, didn't mean to get away from them at all.  Push pressing went well, going to build that back up now that my shoulder is fine. Going to probably do one more week of benching with no arch and paused reps, and then week after max out on benching. 

November 24, 2014 Lower Body

  • Squats: 315*1 350*1 370*1 390*1
  • Front Squats: 245*1 270*1 290*1
  • Good Mornings: 185*1 215*1 235*1
  • Standing Calf Press 2-1-2 Tempo: 180*5 120*7
  • Dead Bugs: 10, 10

Good stuff, really like keeping good mornings lighter like this and locking down my form.  Also rotating in calf presses, I want to work on them this bulk. 

November 23, 2014 Sprinting

  • 110m: 2
  • 100m: 13.08, 12.91, 13.20
  • 100m: 2 - RACE!
  • Total: 720m
Great time! I was wearing winter gear; tights, compression long sleeve shirt.  I doubt it limited my times that much, the air was just reeeally dry & cold. I hate running in that.  Still sub-13 though, which is good.  For the last 2, there was a high school runner from Texas visiting family, we decided to race. He won, by about .3 and .15;  apparently he's trying to go to Stanford on a track scholarship, I hope he gets there.  Those last 2 100m sprints may have been my fastest ever, I love having someone to race against. 

November 21, 2014 Upper Body

  • Incline Bench Press: 225*1 235*1 245*1
  • Unilateral BB T-Bar Rows: 145*3 155*3 165*3
  • Landmine Laterals: 65*2 55*4
  • 1.5 Pullups: 4, 4
  • Wide-Stance Anti-Rotational Chops: 70*8 80*5
Good session, I really want to go for 300 on incline benching. Going to start ramping up. Also did some landmine laterals, got away from them when my shoulder was sore a couple months back, want to bring them back in. 

November 21, 2014

November 21, 2014 Leucine...REALLY works.

So here is my promised Leucine post. I'll try and keep it as brief as possible, starting with the actual results I've experienced, and then talk briefly about the science behind it.  Part of my research about fitness type stuff is about supplements. I'm notoriously skeptical, and this bears out in practice, as probably 85% of things I've tried have no discernible effect.  This also makes sense since 85% of supplements are complete hog-wash with no actual science to back them up.  While researching my last cut and deciding what I wanted to do for it, while looking at the ECAY stack I did, I also read quite a bit about leucine, and it seemed like there was actual research to back up the claims.  I didn't want to try too many new things at once, so I deferred the leucine til after this cut was over.  I've been taking it for just under 3 weeks now, and the results: wow.

One of the criteria I use for evaluating supplements is how large the effect of it is, since I'm just a single person, and a slight effect could just be random chance.  The results here were not small.  Let me give you an example: Let's say you usually squat on Mondays, and you're sore Tuesday and somewhat Wednesday.  Every now and then for whatever reason you end up still ever so slightly sore on Thursday. For whatever reason, you didn't recover as fast that week.  You know those weeks. Here's the thing.  Since I started taking leucine, the sorest I've been the day after a workout is the equivalent of those random extra days of recovery where you can barely even tell. Barely noticeable.  I haven't taken more than one day to recover from anything.  There have been days where after a particularly brutal workout I am not even sore, and I'll try and remember if I actually got my workout in the previous day. It's that big of a difference. I'm sitting here right now, and if you whacked me on the head and erased my memory I couldn't even tell you that I deadlifted yesterday, I'm not even sore in the slightest. I could alternate squatting and deadlifting every single day for a week at this point, and I doubt I'd even be that sore by the end.  It's that good.

About a month ago I played in a football game, and posted here about how I could barely move the next few days.  I played again about 10 days ago, and actually played more this time. I was dreading the next morning, especially since I had to get up early and wouldn't be able to get a full 8 hours sleep.  The next morning I could barely tell I had basically done 40 sprints the night before. I played dodgeball the next day and didn't notice a thing.  I've run 1100m sprinting workouts, which I haven't done at all this year really.  I wasn't even sore/fatigued the next day.  I've been hammering myself for the last week to really try and test it, and I haven't accumulated any muscle soreness or fatigue at all.  I'm not even taking a ton.  5G post workout with my usual carb influx (I also take 5 before sprinting as well, since it's so brutal, so 10G that day).  That's it.

So what's the science behind it?  As always, if you want to check it out for yourself, Examine is a great go-to source for a scientific research aggregator.  So Leucine is one of the essential amino-acids, meaning you have to get it from your diet.  An amino-acid is just something that protein gets broken down into once in your body. Basically it boils down to three main points.  First is that Leucine stimulates protein synthesis more than any other amino acid. Protein synthesis basically means protein is being put to 'work' on building/repairing muscle. Here's a quote from a research article by Jeff Volek

When a complete protein (one that contains all the amino acids) was consumed, protein synthesis increased. When just essential amino acids were consumed without non-essential amino acids, the same increase was noted indicating non-essential amino acids are not required to stimulate protein synthesis. When only BCAAs were consumed, there was again the same increase in protein synthesis. Finally when just leucine was consumed, protein synthesis still increased to the same magnitude. These findings provided strong evidence that leucine was the driving force behind the ability of dietary protein to stimulate protein synthesis.

The second important fact is that Leucine activates mTOR (mammalian target of rapamycin). MTOR is basically an activator that turns on your body's ability to make muscle.  In other words, it's not only an important factor in muscle, it's also critical to increasing the  process by which this occurs.  Third, leucine helps stimulate the secretion of insulin, about as much as Yohimbine, which may be why there are studies showing supplementation with leucine while dieting results in up to 25% greater fat loss, while also being associated with simultaneous greater retention of muscle mass.  The great thing with leucine, is that even in those eating sources of it, supplementation is still shown to have a great effect.

Alright this ended up being way longer than I intended, but seriously, you have to try this stuff if you're seriously pursuing athletics.  Maybe your results won't be as dramatic as mine, maybe they'll be even more dramatic, but the bottom line is: it works. It works very very well. 

November 20, 2014 Lower / Olympic Lifts

  • Snatch-Grip Deadlifts: 365*1 405*1 425*1 435*1
  • Hanging Power Snatches: 115*3 135*3 135*1 -exhausted from SG Deadlifts
  • Hanging Power Cleans: 135*3 155*2 -same
  • Suitcase Carries: 65*40 65*40
I realize that with benching I'm doing harder variants for a few weeks, then retesting my max on it with an actual arch, and not paused.  I kept my max at 300 for the whole cut this time by doing that. No idea why I didn't think of doing that sooner for deadlifts. I'm going to try snatch-gripping for a few weeks, then seeing what regular deadlifting feels like.  If it works out like benching my regular deadlift should go up appreciably. 

November 19, 2014 Dodgeball!

  • Dodgeball: 90 minutes

Felt great...loving Leucine, need to write about this soon. 

November 18, 2014 Upper Body

  • Bench Press, Paused, No Arch: 225*1 240*1 250*1 265*1
  • Pendlay Rows: 135*3 185*3 205*2
  • Seated Press: 135*3 155*3 175*2
  • Sternum Pullups: 25*3 25*2 25*2
  • DB Reverse Flyes: 25*6 25*5
Great session, benching felt good.  Threw in some Pendlay rows as well.  Going to go back to Push Presses now that my shoulder feels much better than it did about 5 weeks ago. 

November 17, 2014 Lower Body

  • Sumo Squats: 315*1 345*1 365*1 380*1
  • Front Squats: 225*1 245*1 265*1 275*1
  • Good Mornings: 185*2 205*1 225*1
  • Dead Bugs: 10, 10
Great session. Good depth on stuff, felt really great. Kept good mornings a bit lighter and really locked down form on them. Felt great. 

November 20, 2014

November 16, 2014 Sprinting

  • 110m: 10
  • Total: 1100m

Great session, wanted to put some good work in. Have tights to wear on my legs finally after 3 years so I can sprint in colder weather. 

November 14, 2014 Basketball

  • Basketball: 30 minutes
Played some basketball for my MBA program tournament. Good times. I haven't played in ages. I think I may buy a ball and start playing some on Saturdays.  I miss it. 

November 13, 2014 Upper

  • Incline Bench Press: 225*1 235*1 245*1
  • Sternum Pullups: 8, 6, 5
  • Seated Press: 135*3 155*3 165*2
Quick session, wanted to just keep everything awake. 

November 12, 2014 Dodgeball

  • Dodgeball: 90 minutes

Not even vaguely sore after yesterday. I love leucine. 

November 11, 2014 Fooootball!

  • Football: 60 minutes

Tired.  Played Corner / O-Line the whole time pretty much.  I wish I had started playing earlier this year. May see if people want to get a spring league going. 

November 7, 2014 Lower / Olympic Lifting

  • Hanging Power Snatches: 135*2 115*3 135*3 145*3 150*3 155*2
  • Hanging Power Cleans: 185*2 185*1
  • Romanian Deadlifts: 315*2 315*2
Got a football game coming up on Tuesday of this coming week, want to conserve energy here. Plus it's between bulking/cutting. I should be taking the week off technically. I'll just take the next 5 days off.  Also, have progress pics I need to post soon. 

November 5, 2014 Dodgeball!

  • Dodgeball: 90 minutes
Right shoulder was a bit sore after again. Going to probably take tomorrow off so I don't re-aggravate this thing

November 4, 2014 Lower

  • Squats: 315*1 350*1 370*1 380*1
  • Front Squats: 225*1 250*1 270*1
  • Good Mornings: 225*1 250*1 270*1
  • Dead Bugs: 10, 10

Usual stuff.  I'm going to be posting a bulk diet soon, as well as leucine.  Spoilers: Take leucine. Seriously.  I'm recording this session on the 20th of November, I've been taking it about 3 weeks, I'll post thoughts on it after I catch up on these posts. 

November 3, 2014 Upper Body

  • Bench Press: 225*1 250*1 265*1 280*1 290*1 300*1
  • Unilateral BB T-Bar Rows: 160*3 160*3 160*3
  • Seated Press: 135*3 155*2 165*2
  • Rope Pullups: 4, 4
  • Suitcase Carries: 60*40 60*40

November 2, 2104 Sprinting

  • 110m: 4
Sleet/ice/rain/snow. Not good times. 

November 9, 2014

October 31, 2014 Haunted Posterior Chain / Ghoulish Lower / Spooky Upper

  • BB DL: 405*1 430*1 445*1 460*1
  • Hanging Power Snatches: 135*3 145*1
  • BB Incline: 225*1 235*1 250*1
  • Sternum Pullups: 7, 7
  • Dead Bugs: 10, 10
Feeling better after the day off. I actually went yesterday, stretched, then chilled in the sauna. 

October 29, 2014 Dodgeball

  • Dodgeball: 90 minutes

Ugh.  Still sore, this just made it worse.  Taking tomorrow off. 

October 27, 2014 Upper

  • BB Flat (Paused/No Arch): 225*1 245*1 255*1
  • Sternum Pullups: 6, 6
  • Seated Press: 135*3 155*3
  • Cable Rows: 180*5
  • Dead Bugs: 10

Remember when I didn't have a blown-out CNS?  Pepperidge Farm remembers.

Ugh.  Can barely move.  Taking tomorrow off.  My legs have never been this sore in my life. 

October 26, 2014 Football (PM)

  • Football: 60 minutes

sooooooooooo sore. Can barely walk.  Should not have sprinted beforehand.  Won the game, championship soon.  Need to go stretch, do yoga, then curl up in a ball. 

October 26, 2014 Sprinting (A.M.)

  • 110m: 2
  • 100m: 12.72, 12.67(!!)
  • Total: 420m

So this was supposed to be a 'take it easy' session as I have football in the PM.  I can't help myself though.  Missed PR by .02, good times, literally. 

October 24, 2014 Lower, Upper

  • Deadlifts: 405*1 425*1 445*1
  • HPC: 135*3 165*3 185*1-hit self in throat. 
  • BB Incline: 205*1 225*1 225*1
  • Sternum Pullups: 7

Kept things light, have a football playoff game for school on Sunday. 

October 22, 2014 Dodgeball!

  • Dodgeball: 85 minutes
Good times!  

October 21, 2014 Lower

  • Squats: 315*1 340*1 365*1 380*1
  • Front Squats: 225*1 250*1 270*1
  • Good Mornings: 185*1 225*1
  • Dead Bugs: 10, 10 

Took yesterday off after the sprint session Sunday..could barely walk, felt great!  Back to work here though, solid session overall. 

October 19, 2014 Sprinting

  • 110m: 2
  • 100m: 12.65 NEW PR!! 12.88
  • 110m: 3
  • Total: 750m

Well that went well.  Friday I didn't do regular squats; I was trying to save my posterior chain for a sprint session and a record attempt. It worked!  Feels awesome.  Although I will say I'm absolutely gassed after this. 

November 3, 2014

October 17, 2014 Lower

  • Front Squats: 225*1 245*1 265*1 275*1 285*1 295*1
  • Suitcase Carries: 65*45 65*45
Want to see if I can hit a PR sprinting on sunday, so I laid off posterior chain stuff. Hopefully it pays off. 

October 15, 2014 Dodgeballl!

  • Dodgeball: 80 minutes
good times...good times. 

October 14, 2014 Lower - PM Session

  • BB DL: 405*1 425*1 445*1 455*1
  • HPS: 135*3 145*2 155*1
  • HPC: 185*2 185*1 - exhausted
  • Dead Bugs: 10, 10
Didn't have a ton of energy here

October 14, 2014 Walking - A.M. Session

  • 10% incline Walk: 30 minutes, 1.66miles

Had some time this morning to do some incline walking on the treadmill.  Good stuff. 

October 13, 2014 Upper

  • Guillotine Press: 185*3 205*3 225*2 235*1
  • Pullups: 75*2 75*2 75*2
  • Push Press: 225*1 235*1
  • T-Bar Rows: 160*3 170*3 180*2
  • Face Pulls: 30*8 45*8
Threw facepulls in.  Man I love guillotine presses. Also threw in some weighted pullups here. Went well

October 12, 2014 Sprinting

  • 110m: 2
  • 100m: 13.09, 12.90, 13.05
  • 110m: 3
  • Total: 850m
Didn't know how fast I'd be here, with the cramps on Wednesday my right calf was still a bit tender. Things went well though. 12.90 is nothing to sneeze at.  Focused mainly on 110s though. 

It's tempting when you're close to a record to keep pounding at it every session, but it's important to focus on keeping that base there. That goes for weighted stuff, sprinting, jumps, whatever.  I don't want to focus only on 100s and lose the benefit of the 110s. 

October 9, 2014 Upper

  • Incline Bench Press: 225*1 235*1 245*1 255*1 260*1
  • Sternum Pullups: 9, 7, 5
  • Seated Press: 75*3 80*4 85*3
  • Cable Rows: 140*5 170*5 190*5 220*2
  • DB Reverse Flyes: 35*3
  • Suitcase Carries: 60*40 60*40
Good times, glad incline bench is still that high. I think this bulk I'm going to try and get 300 on it. 

October 8, 2014 Dodgeball!

  • Dodgeball: 90 minutes
MONSTER calf cramps first on one leg, then the other.  What a pain in the ass.  Also back cramped up too.  Not sure why, I felt fully hydrated. 

October 7, 2014 Lower

  • Sumo Squats: 315*1 340*1 365*1 385*X<--breathing wrong, almost blacked out 
  • Squats from Pins: 315*1
  • Front Squats: 250*1 265*1 285*1
  • BB Bulgarian Split Squats: 135*2..meh
  • BB Lunges: 135*4
  • Dead Bugs: 10, 10
Good times. Messed up breathing on 385 attempt, lucky I didn't black out. Decided to throw some split stance stuff was ok I guess. I'm never entirely comfortable with those exercises for some reason. 

October 26, 2014

October 6, 2014 Upper Body

  • Guillotine Press: 135*3 185*3 205*2 225*2
  • Sternum Pullups: 30*3 30*2 30*2
  • Standing DB Press: 55*5 60*5 70*2
  • BB Unilateral T-Bar Rows: 145*3 155*3
  • DB Incline: 80*8 90*6
As usual, loving guillotine pressing.  

October 5, 2014 Sprinting

  • 110m: 2
  • 100m: 12.81, 13.00
  • 110m: 3
  • Total: 750m
Realized after I got there I was wearing extra heavy shorts. Whoops. Still ran one of my fastest 100s ever.  Good times!

October 3, 2014 Lower

  • Deadlift: 405*1 425*1 445*1 455*1
  • HPS: 135*3 145*2 - starving
  • WSARC: 80*5 80*4
Absolutely starving for this one.  Kept deadlifts light, hunger set in after though. 

October 2, 2014 Upper

  • Incline Bench Press: 185*5 205*3 225*1 245*1
  • Pullups: 60*2 60*2 60*2
  • Seated Press: 135*3 155*2 155*3
  • BB Rows: 225*3 250*2
  • Suitcase Carries: 60*30 60*30
Good session, upped the suitcase carry weight here as I get better at them.  

October 19, 2014

October 1, 2014 Dodgeball!

  • Dodgeball: 90 minutes
great time as always!

September 30, 2014 Lower Body

  • Sumo Squats: 315*1 340*1 360*1 370*1-hamstrings on last two felt awesome
  • Front Squats: 225*1 250*1 275*1 300*X-quads done
  • Rack Squats: 275*1
  • Good Mornings: 225*2 250*1
  • Dead Bugs: 10, 10
OK, so I may switch to sumo squats here, since I usually go high bar and that's more quad dominant....but I really want to be working posterior chain stuff.  I can't believe how much my hamstrings fired on the 360 & 370, felt amazing.  Really happy with this session. 

September 29, 2014 Upper

  • Bench Press: 22583 250*1 265*1 285*1 300*1
  • Pendlay Rows: 135*3 160*3 185*3
  • Push Press: 205*1 225*1 - neck is really stiff
  • Sternum Pullups: 5, 5, 5
  • Landmine Laterals: 55*6

Still at 300 barely on benching.  My neck was pretty stiff on push pressing. It's one of those neck muscles that goes down into your upper back.  Nothing serious, just didn't want to go much higher and exasperate whatever it was.  

September 28, 2014 Sprinting

  • 110m: 2
  • 100m: 12.91, 12.89, 13.10, 13.40
  • 110m: 1
  • Total: 730m

Well that went well.  Didn't sleep a ton last night, but still was sub 13. Crazy that this time last year 13.5 would be good, and this time my 6th of the day is 13.4, when I'm tiring out. 

September 25, 2014 Upper

  • Incline Bench: 225*1 240*1 250*1 255*1
  • Sternum Pullups: 25*3 25*3 25*2
  • Standing Press: 135*3 155*2 165*1
  • T-Bar Rows: 135*4 135*5
  • Suitcase Carries: 55*35 55*35
Good session, getting some strength back here, finally. I always want to bounce back quicker from things than I should expect to...

September 24, 2014

  • Dodgeball: 90 minutes

Man did I need this one.  Last week I missed it for the first time since we started it in December, on account of a midterm I was taking.  It's really one of the few things in my life I enjoy right now.  The mba program, while I like the academics, socially it's been a disaster.  I'm pretty much isolated completely and ostracized for some reason. Maybe because I'm 33, I'm not sure.  It's been a disaster with that stuff though; I've never been lonelier in my life.  So I'm stressed from classes, isolated from friends I had before the program because I'm so busy...but I have no support in any way shape or form from anyone, anywhere. I don't think my family quite cares or grasps what I'm doing.  I have no one in this program to interact with.  I don't like where I live.  

Anyway, it really just exposes another difference between people that train to blow off steam, and those that really are doing it for athletic reasons.  There's exceptions to every rule, but really a vast majority of people that use the gym to 'blow off steam' from their regular life, they're not there to build much. It's a way to stave off aging, death, diabetes, whatever.  For those of us that are training to build something pretty substantial, something that builds us athletically and physically, distractions from the rest of life, stress, depression, whatever, it really makes it harder to accomplish our goals. And that is NOT a slight to those that are at the gym for more casual reasons, there is NOTHING wrong with what they do.  But when you are in the gym, or at the track, or on the field, and you are in a situation where 'blowing off steam' or whatever doesn't cut it, then in that case the demons from the rest of your life actually hurt things.  In those cases when you need to be at 99 or 100%, the things that bring you down, in the back of your mind that take a few points off....that stuff really wrecks what you're trying to accomplish.  So I need things like dodgeball, as silly as that may sound to others. It's a fun time, I get to hang out with friends, whip balls at their heads...and not worry about school, or loneliness, or my peers that ignore me, or the fact that I'm 33 and my chance of finding a decent well-balanced woman to marry is fading by the day, or any of that shit. For 90 minutes it's just me, a bunch of people I care about, and an absolute blast.  I hope everyone finds something like that for themselves. 

September 23, 2014 Lower Body

  • Squats: 315*1 350*1 370*1
  • Lumberjack Squats: 180*4 205*3 
  • Good Mornings: 225*2 250*1
  • Dead Bugs: 10, 10
Good times, did some lumberjack squats.  

September 22, 2014 Upper

  • Bench Press (paused reps, no arch): 225*2 250*1 265*1 
  • BB Rows:225*3 235*3 245*1
  • Push Press: 225*1 235*1
  • Sternum Pullups: 6, 5
  • DB Reverse Laterals: 30*5
That food poisoning or whatever really took a lot out of me. It's been about a week and I still feel flat. It's getting better, but I have no pop still.  I think I need to do a refeed for a week or so and see how that goes. 

October 15, 2014

September 21, 2014 Sprinting

  • 110m: 2
  • 100m: 13.03, 13.34, 13.2
  • 110m: 1
  • Total: 630m
Still recovering, didn't expect to break any records here. 

September 19, 2014 Upper Body

  • Incline Bench Press: 225*1 235*1 245*1 255*1
  • Sternum Pullups: 7, 6, 6
  • Standing DB Press: 50*6 60*4
  • 1.5 Pullups: 4, 3
  • Ab-Wheel: 10, 10
Good incline bench pressing here, and threw ab-wheeling in, as well as standing DB presses. 

September 18, 2014 Lower Body

  • Deadlift: 405*1 425*1 445*1 405*1
  • HPS: 135*3 145*2 150*1
  • HPC: 160*3 185*2 185*1
  • Waiter Carries: 60*45 60*45
Getting strength back, still recovering. 

September 16, 2014 Lower Body

  • Squats: 315*2 335*1 355*1
  • Front Squats: 225*1 250*1 265*1
  • T-Bar Rows: 160*3 170*2 180*1
  • Dead Bugs: 10, 10
So I had hideous food poisoning the last several days, 104+ fever, couldn't sleep. Just awful. Probably going to take about a week to recover. 

September 11, 2014 Upper Body

  • Pullups: 75*2 75*1 75*1 75*1
  • Incline Bench: 185*5 205*5 225*3
  • Cable Rows: 200*3 200*3 200*3
  • Seated Press: 135*5 155*3
  • Landmine Laterals: 55*5
Good times, led off with pullups here.  Low weight incline bench. 

September 10, 2014 Dodgeball!

  • Dodgeball: 75 minutes
Good times!

October 6, 2014

September 09, 2014 Progress Pic

Just wanted to post this real quick.  There's not a ton of difference from past years in these areas, mainly because I carry virtually no fat there, even when I'm bulking.  I have managed to keep a ton of mass though along my shoulder-girdle this year, even as I've cut down to almost 190 lbs. My lower back is ridiculous though, I need to get some more pictures in late October after I do a mini refeed at the end of september, and then go all out for Halloween. 

September 28, 2014

September 09, 2014 Lower Body

  • Squats: 315*2 350*1 365*1 375*1
  • Front Squats: 225*1 250*1 275*1
  • Good Mornigns: 250*1 265*1
  • Dead Bugs: 10, 10

Feels good, soreness in lower abdomen appears to be abating thankfully.  Perhaps it wasn't a hernia after all. 

September 27, 2014

September 8, 2014 Upper

  • Bench Press, no arch, paused: 225*1 245*1 265*1
  • Unilateral T-Bar Rows: 135*3 145*3 160*3
  • Push Press: 225*1 235*1
  • Sternum Pullups: 8, 6
  • Suitcase Carries: 50*45 50*50
Good stuff, I'd like to build push pressing back up, also adding weight onto suitcase carries. 

September 7, 2014 Sprinting

  • 110m: 2
  • 100m: 12.90, 13.04, 12.90
  • 110m: 1
  • Total: 630m
Wasn't expecting any records broken here with deadlifting/o-lifting about 40 hours prior. Still though, two more sub 13 times!  Was actually very happy with this

September 26, 2014

September 5, 2014 Olympic Lifting / Deadlifts

  • HPS: 135*3 145*3 155*2
  • HPC: 185*1 205*1 215*1
  • Speed DLs: 275*3 315*3 315*3
  • Dead-Bugs: 10, 10
Good session, decided to do some speed work on DLs, I'm going to start working on them during weeks I don't max on DLs to get some speed off the ground which is where I stall typically.  

September 3, 2014 Upper Body

  • Sternum Pullups: 8,6,5
  • Incline Bench: 225*1 235*1 245*1
  • Seated Press: 135*3 155*2 175*1 180*1
  • DB Reverse Flyes: 25*10 30*8
  • Wide-Stance Anti-Rotational Chops: 70*4 90*3
Good session, nothing out of the ordinary here. 

September 2, 2014 Lower Body

  • Squats: 315*1 350*1 365*1 375*blah
  • Front Squats: 225*1 250*1 275*1
  • Good Mornings: 250*1-hamstrings are done.
  • Dead-bugs: 10, 10
Not surprisingly I'm pretty tired from sprinting. First day of first semester in MBA program today, prior to this was pre-term. Super pumped on all fronts right now. 

September 1, 2014 Sprinting!

So this happened: 

and I was pretty happy. Then this happened: 

and I was ridiculously happy

So every year I usually take some time off right around now in my training, and this year was no different, I hadn't done a thing for 6 days, besides MBA stuff. I'm really starting to see how when you're training hard time off can benefit you. I've always been skeptical about that because the weights I push never seem to go up when I'm coming back off a rest week.  However I'm noticing huge jumps in my speed when I take a few days off beforehand.  

I did the usual 110s, and then got ready for that first run, I had a pretty good start, and felt like I kept up a good pace throughout, but when I got the time I was shocked.  My first sub 13 ever!  I waited around and then did the 2nd one and thought I was about the same speed, I didn't feel a ton faster, but AGAIN I was shocked.  Seriously over the moon with this.  For someone that's my age, not going off blocks, not even down in a crouch, and only doing this once or twice per week....I may consider having two set sessions per week and see if I can get into the 11s.  Right after that 12.75 I turned a 12.85 in that would've been a PR about 6 minutes earlier. Just a great day, my 3 fastest runs ever!

100m: 12.88 NEW PR!!  12.75 NEW PR!!!! 12.85! 13.22

September 16, 2014

August 25, 2014 Dodgeball!

  • Dodgeball: 70 minutes
Good times, games are still going despite a bunch of people leaving, hopefully we find some new people soon to fill the spots. 

August 23, 2014 Upper Body

  • Guillotine Press: 185*3 205*3 225*2 225*1
  • Pendlay Rows: 135*3 185*2 205*1
  • Push Press: 225*1 240*1
  • Sternum Pullups: 10(!!), 6, 4
  • Reverse Laterals: 17.5*10 22.5*9
  • Dead Bugs: 10, 10
Just one of those days where things felt great.  Great session overall, really enjoy guillotine pressing! 

August 22, 2014 Sprinting

  • 110m: 2
  • 100m: 13.48, 13.30, 13.28, 13.5
  • 110m: 1
Still sore from deadlifting yesterday.  Wasn't expecting to be particularly fast here. Good times though all things considered. 

September 12, 2014

August 21, 2014 Lower

  • Deadlifts: 405*1 455*1 480*1
  • Power Snatch: 135*3 155*1 160*1
  • Hanging Power Cleans: 185*1 185*1 185*1 185*1
  • Wide-Stance Anti-Rotational Chops: 70*8 90*4
Good session, havent snatched off the floor in a while so I wanted to give that a shot, went well. 

August 20, 2014 Dodgeball!

  • Dodgeball: 80 minutes
Good times tonight, had a pretty good turnout, which is nice since a TON of the regulars are scattering around the country for school.  I guess that's what happens when most of the participants are in their early/mid twenties.  They're a great bunch though and I'm so happy to have met all of them. I hope wherever their lives take them, that they find whatever it is they're looking for, and know it when they see it. 

August 19, 2014 Business School

So I'm starting business school.  The time commitment is pretty intense (70-90 hours per week, spread over 7 days).  I already decided though when I first got in that I'm not going to change who I am for this.  So part of staying true to myself is still making time for the things I'm passionate about, including the gym.  I don't think my schedule will change really.  I may have to shorten sessions a tad here or there, or even skip sessions on occasion, but by and large I'm going to try and keep up with how I've been doing.  With the progress in sprinting lately I've actually been thinking about deloading on squats and/or deadlifting the days before I attempt another PR, since I've noticed a clear difference when I go to the track and haven't worked my legs in 5 days or so. So that may actually fit in.  I've also noticed an uptick in strength when I go back to the squats/deads/whatever.  So yeah, the next couple weeks as I settle in I may be busy and miss a session or two per week, but right now it's pre-term and they're cramming a lot in. Once September starts and the regular schedule begins I should be good to resume things as scheduled. 

August 19, 2014 Upper Body

  • Guillotine Press: 185*3 225*2 225*2 225*1
  • BB Rows: 225*4 250*3 265*2
  • Push Press: 225*1 240*1
  • Sternum Pullups: 6,5,5
  • Suitcase Carries: 50*45 50*45
  • DB Reverse Laterals: 15*10
Guillotine presses...holy crap.  Been on my list of things I wanted to try for a while...I wasn't sure it would make a huge difference.  It does. Here's a picture from a T-Nation article: 

Basically you're lowering the bar to your throat, with your feet off the floor and your ankles crossed. Here's a video of Lee Hayward doing it.  His feet are on the ground, I just prefer them up to ratchet up the intensity of the exercise. 


Rest of session went great! 

September 2, 2014

August 18, 2014 Lower Body

  • Squats: 315*1 350*1 365*1 380*1
  • Front Squats: 225*1 250*1 275*1 300*nooope
  • Good Mornings: 225*1 245*1 265*1 275*1
  • Dead Bugs: 10, 10, 10
was surprisingly fresh after sprinting yesterday.  Not that I'm complaining.  Did dump the 300 front squat attempt, but other than that felt good, did an extra set of dead bugs in there too. 

August 17, 2014 Sprinting

  • 110m: 2
  • 100m: 13.20, 13.25, 13.14 NEW PR!!, 13.06!! NEW PR!!, 13.15
  • Total: 720m

WOAH.  ok, so I figured that I'm bringing my chest up too early, I do better when I'm 'leaning' into things for longer, so I wanted to see what would happen if I kept my head down like the first 50-60m even.  It's really counter to what you see most sprinters do, but I'm not starting from a crouch so I'm betting that has something to do with it.  Anyway, I kept my head down and was leaning for like the first 80m. I figured that probably blew the time, on top of it being my fifth run of the day, but instead I set a new PR.  Good times.  So I figured I'd just get into the pattern and run a couple more like that, figuring my times would be slower, but hey, practice form, right?  So I was completely and utterly shocked when my 6th sprint of the day beat that new PR by .08, AND I think sub 13 is feasible soon. I can't wait to see! I can't describe how happy I was after seeing that 13.06.  Although I have bigger goals, it doesn't hurt to stop and enjoy some milestone along the way, or be happy at what you've accomplished, it can really be a boost. Good times. 

August 16, 2014 Sprinting

  • 110m: 4
Was supposed to make a record attempt here, only my stopwatch appears to have grown legs.  Settled for some light 110s at about 80% speed.  Tomorrow I'll give it another shot. 

August 15, 2014 Upper Body

  • Incline Bench Press: 225*1 235*1 245*1
  • T-Bar Rows: 160*3 170*2 180*1
  • Seated Press: 135*3 155*3 175*1
  • Ring Pullups: 10, 10
  • Wide-Stance Anti-Rotational Chops: 75*7
nothing unusual here really. Good stuff. 

August 18, 2014

August 13, 2014 Dodgeball!

  • Dodgeball: 90 minutes

Corrie's last dodge, was a good time!  I'll be taking over as dodgeball commissioner apparently. 

August 17, 2014

August 12, 2014 Upper

  • Bench Press: 250*1 275*1 290*1 300*1
  • BB Rows: 225*2 245*1 255*1
  • Push Press: 225*1 235*1
  • Sternum Pullups: 7, 6, 6
  • Suitcase Carries: 45*50 45*50
Still pushing 300 at about 194 lbs. 300 was actually easier than 290.  I really like sternum pullups, I need to do them more, although I prefer heavy regular pullups. Some would argue that any pullup should be a sternum pullup. 

August 11, 2014 Lower

  • Leg Press: 450*2 540*2 630*2 720*1
  • Plate Loaded kneeling leg curl: 25*8 50*8
  • Unilateral Leg Extensions: 40*8 60*8 80*8
  • Dead Bugs: 10,10

Took it easy here since my legs are pretty dead from sprinting.  This was actually a fun session, I like the kneeling leg curl they have, no clue how I missed it there for so long. 

August 13, 2014

August 10, 2014 Sprinting

  • 110m: 2
  • 100m: 13.25 NEW PR!! 13.18 NEW PR!! 13.35 (would've been new PR 10 minutes ago)
  • 110m: 1
woooooooooooooooooo!  Beat old record of 13.43 by .18 and then .25 seconds.  I'm really focusing on chopping my arms faster, especially at the end, and at the start keeping my head down.  I think I can get sub 13 before the summer is over. Fortunately BU has an indoor track that I can hopefully use. It's smaller though, so 100m would involve going around a curve. Again, these times are from a standing start. Going to rest for a few days and then try again Friday morning see if I can beat 13.18

I'm about 194ish lbs right now and I feel awesome.  Going to keep going with full ECA dosage for next 2 weeks, then cut back to two doses, then 1 per day for a week before stopping it. Also probably going to pick up how much I'm eating here so I don't keep losing weight, I don't want to be much lighter than this. Still though, I can't believe how awesome I feel lately. 

August 8, 2014 Progress Pics

So I took some progress pictures of my back....holy crap.  I love ECA. This is by far the largest and most cut I think my back has ever been.  VERY happy with these results.  


I'm not sure what I'm doing here...:

Finally some rare pictures showing face

So yeah, I'm loving the ECA cut. 

August 8, 2014 Upper

  • Incline Bench: 225*1 245*1 255*X - went to beach today, absolutely flat
  • T-Bar Rows: 160*3 170*2
  • BB Seated Press: 135*5 155*2
  • Sternum Pullups: 7, 6
  • PUPP: 1:05
Felt completely flat after going to the beach earlier in the day. 

August 7, 2014 Lower / Olympic Lifting

  • Hanging Power Snatches: 135*2 135*2 145*1 155*1
  • Hanging Power Cleans: 185*1 205*1 225*1 185*2
  • DL: 365*1 405*1
  • Suitcase Caries: 50*50 50*50
Good session, a bit of star fishing on the snatches though. 

August 6, 2014 Dodgeball

  • Dodgeball: 80 minutes

Good session, no shoulder pain at all!

August 5, 2014 Upper

  • Bench Press (No Arch / Paused): 225*1 250*1 250*1 250*1 250*1 
  • Sternum Pullups: 6, 6, 5
  • Push Press: 225*1 - tired
  • BB Rows: 225*3 245*2 
  • Wide-Stance Anti-Rotational Chops: 70*6 80*6
Good session, I like sternum pullups quite a bit actually, really feel them in my mid back muscles more. 

August 4, 2014 Lower

  • Squats: 315*2 315*2 315*2 315*2 315*2
  • Front Squats: 225*2 225*2 225*2 225*2 
  • Good Mornings: 250*2 250*2 250*2 
  • Dead Bugs: 10, 10
deload here, felt good though, kept everything tight. Doing 10s on dead bugs now. 

August 10, 2014

August 3, 2014 Sprinting

  • 110m: 1
  • 100m: 13.78, 13.49, 13.78,1,1
  • Total: 610M
Felt slow as molasses, didn't sleep much last night, was up late so I wasn't at my best here by any means, but was still sub 13.5 which is what I'm looking for.  I start from a standing position, with no blocks, which would shave as much as .5 off my times, so I'm happy here.  Only recently started sprinting a couple times per week, so let's see where this goes. I'm also going to work on keeping my head down at the start, and making sure my arms are 'chopping' faster as I run. 

August 1, 2014 Cut Progress / ECARY stack

I have to say that I'm fairly skeptical when it comes to most supplements.  I wanted to try an ECA stack this time during my cut to see if it really helped, and after thoroughly reviewing the components of it over at, I figured there may be something to it.  I also wanted to try yombine since there is some limited research that implies it targets hip/lower back fat, which is where I tend to hold it even at lower percentages. I also threw some raspberry ketones in there, even though research doesn't seem to show any effect from them (spoiler: I think that research is accurate).   So what are the results these past 3 weeks?


A few bits of context: I'm 195 lbs right now.  I haven't lost even 1% of the strength I had at 231.  I am at a lower bf % than I have ever been.  My energy is high; which is expected because of the stimulants. What I didn't expect was just how much strength this stuff would help me retain, and how it would absolutely torch the body fat while preserving the muscle.  On my stomach there's not a ton of difference from last year, since I don't hold much fat there anyway, but on my hips/ass/hamstrings it's just eradicated it.  

As far as side-effects, from the ephedrine I noticed none.  The first day I took the caff. pills I felt a bit jittery after the first one, but by the 2nd dose that day I was fine.  I have Yombine powder, and the dose is uber small, it comes with this tiny microscoop. I couldn't tell if it was working or not, but when I double the dose I'm practically ready to run through a wall, and ultra-jittery, so I know it's doing something.   

I am SUPER happy with the results so far, and I'm going to post a couple pictures here.  I'll take some of my back next week as well. Also, ultra rare picture of me without my face blurred out: 

August 1, 2014 Lower/Upper

  • Deadlift (deload): 315*1,1,1,1,1
  • Incline Bench Press: 225*2 245*1 255*1
  • Hanging Power Snatch: 135*3 145*1 150*1
  • BB Rows: 225*2 245*1 255*1

Very happy with progress on BB Rows.  Really working on form and keeping from hitching my back.  I'm very happy with how quickly I've put weight back on these since I stripped it off and corrected my form.  Makes me think I should take a look at other movements I do so I can correct any form errors. 

July 30, 2014 Dodgeball! (Evening Workout)

  • Dodgeball: 85 minutes

Good times!

July 30, 2014 Sprinting (Morning)

  • 110m: 6
  • Total: 660m

Good morning workout, quick.  Felt good and fast. Will time myself soon. 

July 28, 2014 Lower/Upper

  • Squats: 315*1 335*1 355*1 365*1 375*1
  • Front Squats: 275*1 250*2
  • Bench Press (No Arch, Paused Reps): 225*1 250*1 265*1 275*1
  • T-Bar Rows: 160*3 170*2 180*1
  • Push Press: 225*1 no drive. I'm tired.

Squats were good and deep, felt great, really focused on using my hips to get up from parallel.  

July 27, 2014 Sprinting

  • 220m: 1
  • 110m: 6
  • Total: 880m
Was going to time myself, but the track was 'spongy'. It's been raining for a day or two.  

July 25, 2014 Upper (Evening Workout)

  • Incline Bench: 225*1 245*1 255*1
  • Barbell Rows: 185*3 205*3 225*2 250*2
  • Standing Press: 135*3 150*3 160*2
  • Pullups: 75*2 75*1 75*1
  • Suitcase Carries: 50*50 50*50
Again felt a bit flat, probably from the 2 a days.  But not a bad session.  Good to mix pullups back in. I notice if I don't let my scaps get pulled out of position at the bottom then my left elbow is fine and doesn't feel tight when I do these. 

July 25, 2014 Sprinting (Morning Workout)

  • 220m: 2
  • 110m: 2
  • Total: 660m
Good session, nothing of note really.

July 24, 2014 Lower

  • Hanging Power Snatches: 135*2 150*2 160*1
  • HPC: 185*2 205*1 225*X
  • Deadlift: 405*1 455*2 455*1
  • HPS: 135*4
  • Dead Bugs: 8,8,8,9

Absolutely no pop here. Almost nodding off between sets, I don't think I slept very good last night. 

July 23, 2014 Dodgeball!

  • Dodgeball: 90 minutes

Good evening workout, shoulder isn't even really sore afterward at this point. I think it's back to normal, although I'll be careful about loading up push presses for another few weeks. 

July 23, 2014 Sprinting (Morning Workout)

  • 110m: 6
  • Total: 660m
  • Broad Jumps: 9' 1", 9' 1", 9' 1"
Morning workout before dodgeball in the evening. I have time now, since I left my job before business school starts next month.  A bit disappointed in my broad jumps, I guess I haven't been doing them lately though so that's probably effecting things. I want to try and get lower before I jump too, I have a tendency to barely load up at the hips. 

July 21, 2014 Lower

  • Front Squats: 25*1 270*1 290*1
  • Good Mornings: 250*1 275*1 290*1 NEW PR!! 300*1 NEW PR!!
  • Squats: 315*1 335*1 355*1 exhausted

woooooo.  I know good morning PRs aren't that big of a deal, but it still felt good.  Back was exhausted by the time I got to squats.  It's ok, I wasn't trying to go heavy on them today. 

July 21, 2014

July 20, 2014 Sprinting

  • 220m: 2
  • 110m: 4
  • Total: 880m
If you're going to run 200s or 100s for times you need to tack on an extra 10% to the end so you can run full tilt right through the finish line of the regular length.  Went late at sunset, felt good. 

July 18, 2014 Lower

  • DL: 405*1 425*1 445*1
  • Hanging Power Snatches: 135*3 150*1 160*1
  • Hanging Power Cleans: 160*3 185*2 205*1 215*X - thin bar
  • WSARC: 110*2 90*3
Good times...kept DLs light.  Snatches still up.  Building up HPC strength...feels good. I would've had 215 if I was using a better bar. 

July 17, 2014 Upper

  • BB Rows: 185*5 205*4 225*3 245*1
  • DB Reverse Laterals: 25*6 35*3
  • Suitcase Carries: 45*60 45*60
Was pretty tired here, just wanted to do some lat/back stuff, let the shoulder rest after dodgeball yesterday. Was still a tad bit sore, hopefully this last bit of rest gets it all the way back to  normal

July 16, 2014 Dodgeball

  • Dodgeball: 90 minutes

Felt good, shoulder felt fine.  

July 15, 2014 Lower

  • Squats: 315*1 350*1 365*1 385*1
  • Front Squats: 250*1 270*1 285*1
  • Good Mornings: 250*1 265*1 275*1 285*1  TIES PR
  • Dead Bugs: 8, 8
Good session, didn't realize how close i was to good morning PR, would've gone for 290.  Had all the GM reps easily.  Dead bugs feeling nice too. Happy with that. 

July 14, 2014 Upper

  • Bench Press: 250*1 270*1 285*1 300*1
  • T-Bar Rows: 160*3 170*2 180*1 160*3
  • Seated Press: 135*3 155*3 175*3
  • DB Reverse Laterals: 25*7 30*3
  • Plate-plank Transfers (10 lbs): 4*2
Good session, still hitting 300 on bench, yaaaay.  Did some plate plank transfers, haven't done em in a while. Feels good man. 

July 13, 2014 Sprinting

  • 200m: 1, 1 (30.66) 1 oh man did I run too soon after eating
  • 100m: 1, 1
  • Total: 800m
  • Broad Jump: 9' 1", 9' 1", 9' 1", 9' 1"

Ugh. I gotta start waiting at least 90 minutes after finishing a meal to go, or eat less before I head out.  Was trying not to vomit on these, definitely slowed me down.  Got a full 800 in at least. Tried broad jumping, legs were dead, but I got some consistent lengths there. 

July 10, 2014 Upper

  • Incline Bench Press: 225*2 240*1 250*1 260*1 270*1
  • Cable Rows: 170*3 190*2 210*2
  • Seated Press: 155*3 170*2 190*1
  • Suitcase Carries: 40*80 40*80
Happy with the incline benching here, solid strength all-around. 

July 9, 2014 Dodgeball!

  • Dodgeball: 95 minutes

Good times!  Dodged well, and shoulder felt pretty much back to normal, wasn't too sore next day. 

July 8, 2014 Lower

  • Pin Squats: 225*2 275*1 300*1 315*1 335*1 NEW PR!!
  • Front Squats: 250*1 275*1 285*1
  • Good Mornings: 225*1 250*1 275*1
  • Dead Bugs: 8,8
Going to work some on the bottom of the squat, and rotate pin squats in.  I shouldn't be maxing every week on squats, I don't do it with benching, and I'm just fine, no need to do it here either.  

July 7, 2014 Upper

  • Bench Press (No Arch, Paused Reps): 225*2 255*1 275*1 285*1
  • Pullups: 75*2 75*1 75*1 75*1,1
  • Push Press: 225*1 240*1 250*X
  • Pendlay Rows: 165*4 185*4 205*2 215*1
  • DB Reverse Laterals: 15*9 25*6
Easing back into pullups as well, felt pretty good here, as long as I didn't let my shoulder blades get yanked then the rest of the shoulder felt fine. Continue to accumulate strength on Pendlays. 

July 4, 2014 Lower

  • Deadlift: 405*1 455*2 475*2 500*1
  • Hanging Power Snatches: 135*3 150*2 160*X 160*1
  • HPC: 160*3 185*2
  • Paloff Presses: 90*10 100*10

Nice heavy double there at 475. Good stuff.  Hit 500 again. Narrowly missed 160, so I had to go back and try it again, got it. REALLY happy with this ECA stack so far, and the results of the last week or so (more on the ECA thing later).  Easing back into HPCs as well, as my shoulder gets back to normal.

July 3, 2014 Upper

  • Pendlay Rows: 135*3 185*3 195*3 210*3
  • Incline Bench: 225*3 250*1 260*1
  • Seated Press: 135*3 170*3 190*1
  • Unilateral BB T-Bar Rows: 160*3 180*2
  • Landmine Laterals: 65*3 65*2
  • Suitcase Carries: 40*80 40*75
No idea where this recent surge in strength on pendlays came from, not that I'm complaining. 

July 10, 2014

July 2, 2014 Dodgeball!

  • Dodgeball: 90 minutes
Shoulder doing well, not that sore afterward at all, probably at about 93% right now. Very happy about that. 

July 1, 2014 Lower Body

  • Squats: 315*3 335*3 355*2 370*1
  • Front Squats: 275*1 285*1
  • Good Mornings: 250*1 275*1
  • Dead Bugs: 8, 8
  • Rowing: 200m*0:32

Things went well, dead bugs back in, lower abdomen is actually starting to feel better...I seem to heal pretty fast considering I don't really take time off when injured. I wonder if I had just taken a week off at the start if it would have gone away entirely. Same with my shoulder.  Ah well, I made tons of progress because I didn't take time off, so hard to argue with that.  Wanted to try setting a record for rowing, but I was done after all that lower body work.  

June 30, 2014 Upper Body

  • Bench Press (Paused Reps, No Arch): 225*3 250*1 270*1 280*1
  • T-Bar Rows: 160*3 170*1 175*1
  • Push Press: 205*1 225*1 235*1 245*1
  • DB Rows: 120*7 120*5
  • Cable Laterals: 20*7 25*7
36 minutes

I wanted to time one, just to see how I did, 36 minutes...not bad.  Strength is holding up great here; push pressing went well, and I threw DB Rows in since it's been a while. Used to be my favorite lat exercise before I figured out BB Rows.  I feel like I should incorporate them more regardless.  Shoulder is feeling pretty good too, which is nice. 

June 29, 2014 Sprinting

  • 200m: 1, 1 (31.03)
  • 100m: 13.75, 13.97
  • Total: 600m

Ate waaaaaaaaaaaaay too soon before this. I was easing up at the end of each sprint because I was starting to heave.  Not good times.  I always worry about getting hungry during a workout, so I end up with the opposite problem, I'm too stuffed for whatever I'm doing.  Need to pay attention to the fact that the times I haven't eaten within 60 minutes of the workout/session that I always do better.  First timed sessions of the year here, and honestly I'm not that mad; considering the factors here I didn't do too bad.    As always, I'm not going off blocks, and I'm doing it from a standing start.  

June 27, 2014 Lower / Upper

  • Deadlift: 405*2 435*2 455*2
  • BB Rows: 225*2 225*2 225*2 225*2
  • HPS: 135*3 145*2 150*2 160*1
  • Incline Bench: 225*2 245*1 255*1
  • Suitcase Carries: 40*75
Had something to do yesterday so I couldn't go workout, fit in a sort of double session here.  Felt good.  As I've noted before, flat benching & Squatting seem to go together well for me.  So does deadlifting & bb rowing/incline benching.   In fact, look at the HPS numbers....did them as a 3rd set and got a double at 150, then a single at 160!  Some day I may go to 3 weighted workouts per week; doing one of each of those types of workouts, and then rotating the 2nd one so that I double up on a session one week, then double up on the other the next. 

June 25, 2014 Dodgeball!

  • Dodgeball: 80 minutes

good times, trying to ease off on the throws so shoulder mends up. Seemed to work out pretty well.  I've noticed that as I'm cutting I'm not just dodging better, but my throws have more zip on them for some reason. 

June 23, 2014 Upper

  • Bench Press (No Arch): 225*3 250*1
  • BB Rows: 190*4 210*4 230*2 240*1 250*1
  • Push Press: 205*1 225*2
  • Pendlay Rows: 135*4 180*4 190*4 210*2
  • DB Reverse Laterals: 15*8 20*5

Trying to rest right shoulder a bit here, it's realllly close to being back to normal, it's hard for me to rest it though, I hate taking time off if something isn't completely destroyed. Even push press I took it easy with.  

June 23, 2014

June 22, 2014 Sprinting

  • 200m: 4
  • 100m:2
  • Total: 1000m
Very hard time on the 200s, quads felt tight and cardiovascularly I was just not doing well.  First 200 was fine, 2nd was ok, and 3rd & 4th were brutal.  Finished with 100s, and I will say I was absolutely flying on the last one. 

June 20, 2014 Lower

  • Hip Thrusts: 225*6 315*4 365*5
  • Straight-Legged Deadlifts: 315*5 365*3
  • Unilteral Lying leg curls: 30*6 50*4
Wanted to do a deload after hitting 500 last week. Felt pretty good!

June 19, 2014 Upper

  • Pullups: 70*3 70*2 70*2
  • Seated Press: 135*3 175*3 185*2 195*1
  • Unilateral bb t-bar rows: 160*3 170*3 180*2
  • DB Reverse Laterals: 15*8 20*6
  • Suitcase Carries: 40*75 40*75
  • Rows: 200*0:31 TIES PR

Good times, pullups didn't hurt shoulder at all. Left elbow is still tight, been like that for months though, and it's not getting worse or better. I'm pretty sure it's tennis elbow, but I don't really want to rest it.  Rest of session went well, wanted to rest shoulder because it was SORE after dodgeball yesterday.  Seated presses don't bother it for some reason, but incline benching will irritate it.

So I haven't tried rowing in a few months, or at least not a 200m row...I actually stopped trying very hard around the 20 second mark because I thought I was way off pace. I think I can get 0:29 if I build back up here.   

June 22, 2014

June 18, 2014 Dodgeball!

  • Dodgeball: 110 minutes

extra long session. Shoulder is not feeling good after this one; was already fatigued from heavy benching on Monday, then we went extra long here.  Needs some rest after this.  Once again virtually no sprinting during the matches for me, I want to give my groin a week to get better after each sprint session, and so far it seems to be working.  Had a really fun time here; great people and tons of fun. 

June 17, 2014 Lower

  • Squats: 315*3 350*1 370*1 385*1
  • Front Squats: 225*2 260*1 280*1 300*1
  • Good Mornings: 225*1 250*1 -back is exhausted
  • Lumberjack Squats: 135*3 180*3
  • Dead Bugs: 8, 8

Good squatting, hit 300 on front squats. I've never bailed on a front squat rep ever. Probably should have on 300 because my form was hideous.  After that my back was exhausted so did a couple quick good mornings, then welcomed lumberjack squats back into the rotation. Been too long. Also threw dead bugs back in.  Hernia or whatever is feeling much better at this point. It wasn't super comfortable, but it wasn't painful either. Maybe it's not a hernia after all

June 16, 2014 Upper Body

  • Bench Press: 250*2 275*1 290*1 300*1
  • Unilateral T-Bar Rows: 135*3 155*3 165*3
  • Push Press: 225*1 235*1 
  • T-Bar Rows: 135*5 145*3 155*3
  • Unilateral Cable Reverse Laterals: 20*6 20*6

Tired on push press from benching, still went well though. 

June 14, 2014 Sprinting

  • 200m: 5
  • 100m: 1
  • Total: 1100m
Going to the beach tomorrow, so sprinted Saturday instead.  VERY easy time out there; I was well rested, but also the track was damp from recent rainfall.  Maybe there was less friction on account of this, I dunno, but I was not exerting even 90% of the usual energy I have to in order to move out there. Good stuff. 

June 13, 2014 Lower

  • Hanging Power Snatches: 115*3 135*3 145*2 150*1
  • Hanging Power Cleans: 135*4 155*4 175*3
  • Deadlifts: 315*2 365*3 285*3
  • PUPP: 1:00, 1:02
Deload week, led off with HPS's, went very well, happy with the 150. Not too much star-fishing either. So that's good. 

June 12, 2014 UPper

  • BB Rows: 185*4 205*3 225*2 245*1
  • BB Incline: 225*3 245*1 255*1
  • Seated Press: 135*5 155*4 175*2 185*1
  • Cable Rows: 170*4 180*3 190*3
  • Waiter Walks: 30*60 steps
REALLY precise form on rows. Very happy I got 245.  Rest of session went good; threw in waiter walks for suitcase carries this week just to mix it up. 185 on seated press, happy with that as well. I'm very pleased with my strength levels during this cut, I don't feel like I've lost much, if any strength. 

June 11, 2014 Dodgeball!

  • Dodgeball: 90 minutes

Such a good time! Also, didn't sprint to get balls at the start for any of the rounds, want to rest the hernia thing or whatever.  Actually felt pretty good afterward, no soreness in that area at all. 

June 10, 2014 Lower Body

  • Squats; 315*4 350*2 365*1,X 
  • Pin Squats: 315*1
  • Squats: 385*1 315*2
  • Front Squats: 225*2 250*1 275*1
  • Good Mornings: 225*2 250*1
  • PUPP: 1:00, 1:02
Got buried going for 2nd rep on 365, reset everything and hit 385.  Front squats went well, as did good mornings. Avoiding dead-bugs for a couple weeks while I let lower groin/hernia/whatever hopefully heal.  I have other core-stuff I can do for the next fortnight or so, threw in PUPP here.