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 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. 

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!

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.