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 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.