December 13, 2015 Sprinting

• 110m: 2
• 215m: 2
• 110m: 2
• Total: 870m

It's been so warm in New England so far this winter, it's been great.  I have extra thermal gear for this winter, but I haven't needed it.  No snow covering the track either so I've had plenty of chance to get out and no need to use BU's indoor track.  Really happy with this.  I'm usually back outside by March 1 or so...worst case right now would be 2.5 months dodging snow and using indoor tracks.  But checking the forecast it doesn't look like any snow is coming, so that number should keep declining! 
 

December 11, 2015 Posterior Chain / Lower Body

• RDL: 315*3 365*3 405*3 455*3
• HPS: 95*5 125*5 140*5
• Hip-Thrusts: 185*8 225*8
• DB Farmers: 120*81 120*70

My lower back is exhausted and sore from all the high rep squatting.  Didn't feel like deadlifting off the floor here, wasn't sure my lower back had it in it to stabilize a movement with heavy weight.  Did RDLs here....I may add them in more regularly.  I feel bad because I like deadlifting, regular deadlifting is my favorite exercise, but during sprinting season it has to take a back-seat, and then this bulk with all the squatting I haven't been able to go hard on this.  I'm gearing up to switch over to high weight squatting again in a couple weeks though, should leave me with enough in the tank to DL bigger weights again.  

December 10, 2015 Upper Body

• DB Incline: 120*6 NEW PR!! 110*8
• 1.5 Pullups: 6
• Pullups:8
• Neutral-Grip Pullups: 8
• DB unilateral Standing Press: 60*10
• Cable Rows: 130*10 150*8
• Dips: 10, 10
• DB Reverse Flyes: 25*10

Good session; didn't have a ton of time.  Did a tour of pullups.  Might switch to high rep bb incline for a few weeks.  It's nice doing the 120s, that's as high as my gym goes, may be time to build up reps on bb incline, since pretty soon I'll be in the 8-10 range with the 120s. 

December 9, 2015 Dodgeball

• Dodgeball: 90 minutes

Shoulder is completely back to full health, no soreness or anything.  

December 8, 2015 Lower Body

• Squats: 265*10 285*10 305*10 (baaarely)
• Front Squats: 255*1 285*1
• BB Calves: 365*10 375*10
• Dead Bugs: 10, 10

barely got the 305, not going to move weights up next week.  Was gassed after that; was fine after 265, 285 was just a tiny bit fatigued, but after the 305 I had to take about 7 minutes before my next set. 

December 7, 2015 Upper Body

• Bench Press: 250*5 265*5 275*4
• BB Rows: 260*5 270*5 280*5
• Push Press: 205*5 215*3
• Sternum Pullups: 11, 8, 5
• Dips: 65*6 65*5
• DB Reverse Flyes: 35*6

Good session here, consolidated on BB rows, didn't bump up weight after last week.  Still accumulating weight on dips. 

December 6, 2015 Sprinting

• 110m: 2
• 215m: 1
• 200: 26.56, 1
• Total:  835m

REALLY nice out today; it was actually 59 out, ended up taking off all my compression gear and running in shorts and a short-sleeve.  Did a 215 as part of the warmup.  Good times

December 4, 2015 Lower Body

• BB DL (double overhand): 315*1 365*1
• Deadlift: 405*1 425*1 435*1 455*1
• Unilateral Hip Thrusts: 135*5 115*5 95*5
• Hanging Power Snatches: 105*5 125*5 135*5 145*5
• Narrow-Stance Paloffs: 50*10 50*10
• Ab-Wheel: 10 

 Good session, should probably do hip thrusts bilaterally for a few weeks here, haven't done them in ages, need to get form down first.   

December 3, 2015 Upper Body

• DB Incline: 120*5 NEW PR!! 110*8 100*9
• Sternum Pullups: 11, 7, 5
• BTN Press: 115*10 125*9 130*4
• Chest-Supported Rows: 115*8 115*8
• Dips: 10, 10

There we go, 120s first.  Sternum pullups I was a bit tired for after the 120s, and my weight is starting to get back up, back at 200.  Also, I was calling chest-supported rows t-bar rows for the past few years...oops. 

December 2, 2015 Dodgeball

• Dodgeball: 90 minutes

good times

December 1, 2015 Lower Body

• Squats: 255*10 280*10 300*10
• Front Squats: 250*1 275*1
• BB Calves: 350*10
• Dead Bugs: 10, 10

Those high rep squats just kill me, but feels good; not much energy to do anything else after.  In the future, if I switch to full-body workouts a couple time per week, I'm confident that I could do a few sets of squats for 10 reps, or even heavier in the 7-8 rep range and keep my leg strength/size, without much else for legs on that particular day.  In all likelihood though I'll mix it up and do singles, triples, and throw in the occasional day with 10 rep sets. 

November 30, 2015 Upper Body

• Bench Press: 225*5 255*3 275*1 285*1 295*1 300*1
• Pullups: 105*1 NEW PR!! 105*1 105*1
• Dips: 60*6 60*5 60*5
• BB Rows: 260*5 270*5 280*5
• BB Curls: 135*2 for fun

Good times, haven't done much single rep benching last 6 weeks or so, been focusing on the 5 rep range more; so I was glad to see I still hit 300 here, without really ramping up at all the last week or two.  Also, pullups...yaaaay.  Was just feeling it, and figured I should go for it before I bulk up too much more. That was a record from almost 4 years ago that I broke, was 100*1, got in March 23, 2012. 

November 29, 2015 Sprinting

• 100m: 1
• 200m: 3

coooooold out, really windy too.  Had a ton of layers, got some new compression tights and another compression long-sleeve shirt to bundle up with. Slows me down a bit, but keeps me from freezing. 

November 27, 2015 Upper Body

• DB Incline Bench: 115*7 120*4 100*8
• DB Rows: 120*8 120*8
• DB Unilateral Standing Press: 60*10
• Sternum Pullups: 8, 7
• Dips: 10, 11
• DB Reverse Flyes: 35*5
• Ab-Wheel: 10

I should be able to get 120 on the first set for adequate reps at this point, going to switch over next week.  So happy I can do dips now without pain.  

November 26, 2015 Thanksgiving Sprinting

• 110m: 2
• 200m: 26.31 NEW PR!! 26.62

Not too bad; bundled up in a couple layers, and still with that crossing wind.  I wonder what I could hit if I was in shorts and it was 90 out.  Can't wait to see.  In the meantime, still shaving off time from the PR. 

November 24, 2015 Lower Body

• Squats: 250*10 275*10 295*10-almost passed out
• Front Squats: 225*1 250*1 275*1
• BB Calves: 375*10 395*10
• Dead Bugs: 10

Great session, almost passed out on the front squats, saw the ghosts of my ancestors on the 295 10th rep.  Thought they'd be proud of me.  They called me a candy-ass for not at least doing 300.

November 23, 2015 Upper Body

• Bench Press: 245*5 260*5 270*4 225*8
• BB Rows: 255*5 265*5 275*5
• Push Press: 205*5 215*3
• Pullups: 75*2 75*2 75*2
• Dips: 55*6 55*5

Good times, bb rows continue to go up, push press progressing with higher reps as well. 

November 22, 2015 Sprinting

• 110m: 2
• 200m: 27.16, 1
• 100m: 1
• Total: 720m

Raining out, shitty sprinting weather. 

November 20, 2015 Lower Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift: 405*1 425*1 445*1
• Deadlift (double overhand): 315*1,1,1,1,1
• Hanging Power Snatches: 100*5 120*5 130*5 140*4 150*3
• DB Farmers: 120*77-grip shot
• Narrow stance paloffs: 50*10 50*10

Interesting session; my posterior chain is NOT used to the battering from all the squatting.  On the second batch of deadlifting double overhanded I realize I've been going WAY too high at the start of deadlifts, like my hips are too high and I'm actually pitched forward.  I got down proper, and it felt way too low, probably because I've been too high at the start for ages; but the pull was SO much easier.  Snatches went well, and I tried a narrower stance on paloffs, to switch it up, my stance is usually very wide. 

November 19, 2015 Upper

• DB Incline: 115*7 120*4 NEW PR!! 100*8
• Sternum Pullups: 11, 7, 4
• BTN Press: 105*10 115*10 125*5
• Cable Rows: 120*10 140*10
• Dips: 30*10 30*8
• BB Reverse Flyes: 30*5

Good session, added the 120s back in here....just realized that's actually a record, my previous high was 2 reps, 2 years ago....not bad.   Also, I can tell I'm starting to gain weight, sternum pullups are getting harder. 

November 17, 2015 Lower Body

• Squats: 225*10 250*10 275*10
• Front Squats: 225*2 275*1-yeah, no, quads done
• BB Calf Press: 375*10 395*10
• Dead Bugs: 10

OK, so I hate high rep squats, I've mentioned this many times, I just feel like shit doing them usually. But I'm bulking right now, and I want to build a good 'base' for a record attempt.  So for now, I'm going to be doing high rep squats, started off with 225 here, way too light, next week I'll start with 250.  I was dun after those things this week though, my body's not used to that, more volume on squats than I've done the last 2.5 months probably. 

November 16, 2015 Upper Body

• Bench Press: 240*5 255*5 265*4 225*6
• BB Rows: 245*5 260*5 270*5
• Push Press: 200*5 210*1
• Pullups: 75*2 75*2 75*2
• Wide-Grip Pullups: 5
• Dips: 50*6 50*5

Not a bad session, shoulder is feeling good...bb rows keep going up. I'm bringing the bar to my waist; I really feel it more in my lats this way. 

November 15, 2015 Sprinting

• 110m: 2
• 200m: 26.91, 26.35 NEW PR!!
• Total: 620m

Was wearing several layers, and this was in to a headwind, but my times keep getting better, so no complaining here! 

2015 Progress Pics!

Last November I took a bunch of pictures after what was probably my most successful cut, and realized I was really happy with where I was.   For this past year my main goals were to add a bit of muscle, particularly lower body, to continue my improvement in the 100m & 200m. I also play football, usually at corner, as I've noted here.  So over the past year I was pretty successful, I'm 4.5 lbs. heavier in the 2015 pictures; about 194 lbs.  The changes aren't dramatic, but my legs are leaner, but with more muscle, and my upper body also looks way thicker; you can see a difference in the side-shoulder picture.   Plus I finally have a picture where my jaw isn't hanging open or something so I could leave my face in. My ass was probably the biggest improvement, but I'll spare everyone those pictures.  Also, this might be the most vain thing I've ever said (quite an accomplishment) but I love having that vein visible on my left hip.

It's been a great year, and honestly I'm not slowing down in the least; these pictures were from about a month ago, October 10th-ish, so I'm 34 in them (I'm going to write about getting older, soon).  I don't notice anything sagging, my recovery times are the same as always, and my strength hasn't tailed off in the least.  Overall I'm really happy with how things have gone.  Now on to the pics:

 

November 13, 2015 Upper Body

• DB Incline Bench Press: 110*7 115*6
• Sternum Pullups: 12, 7, 5
• DB Unilateral Standing Press: 60*10
• Chest-Supported Rows: 135*6 115*7 115*7
• Dips: 10, 10
• DB Hammer Curls: 45*7
• Ab-Wheel: 10

Good stuff, sternum pullups are getting a little harder, I must be gaining weight finally
 

November 12, 2015 Lower Body

• Deadlift (double overhand): 315*1 365*1 
• Deadlift: 405*1 425*1 445*1 
• Deadlift (double overhand) cluster: 335*1,1,1
• Hanging-Power Snatch: 95*5 115*5 125*5 135*4 145*3
• Standing Calf Press: 240*14 280*10
• Paloffs: 90*10
• Ab-Wheel: 10

A bit tired here, slept crappy last night and it showed.  I find deadlifting is more dependent on being well-rested than any other lift.  Probably on account of the CNS fatigue it induces. 

November 11, 2015 Dodgeball!

• Dodgeball: 90 minutes

Felt good, shoulder feels fine, iced it when I got home and that seemed to make a huge difference. 

November 10, 2015 Upper Body

• Bench Press: 205*5 235*5 255*5 260*4
• Pullups: 75*3 75*2 75*2
• Push Press: 195*5 205*3
• BB Rows: 235*5 255*5 265*5
• Dips: 50*5 50*4
• DB Reverse Flyes: 30*6
• Heavy Bag Yoke Carries (Full Court): 6

Good session, still waiting for that power kick from bulking, i think it's close.  It usually is sometime during the 3rd week of bulking that I suddenly get a big boost in strength.  The first couple weeks I don't usually gain much weight for some reason, nor any strength.  Then the third week or so I jump up 3-4 lbs. and my strength pops.  I feel like I'm on the cusp of that here. 

November 9, 2015 Lower

• Squats: 315*1 340*1 365*1 375*1
• Front Squats: 225*1 275*1 305*1 320*1 TIES PR
• Front Squat Walkouts: 385*10 seconds 405*10 seconds
• BB Calves: 365*10 385*8
• DB Farmers: 120*102 120*71
• Dead Bugs: 10, 10 

Good session, felt strong, tied front squat PR.  I need to start doing to the walkouts before the regular front squats, that's kind of the point of them; I just always forget.  

November 7, 2015 Sprinting

• 110m: 1
• 200m: 27.91, 27.03, 1

GREAT start on the 27.91, then as soon as I hit the straightaway there was a 35 mph headwind with stronger gusts.  I'm not counting that run in my spreadsheet log, it felt like running into a cement wall.  Even the 27.03 was similar, but not quite as bad.  

November 6, 2015 Lower Body

• Deadlift: 405*2 435*1 455*1 475*1
• Deadlift (double overhand) cluster: 315*1,1,1,1,1
• HPS: 95*3 135*3 155*1
• Hex-Farmers: 365*104 365*106
• Ab-Wheel: 10, 10

more ab wheel, punching up deadlifting, did a cluster as well on double-overhand.  When bulking season first starts I'm always hesitant because I love being really cut, but then for instance this year, with doing more 5-8 rep stuff, and clusters, I go home and demolish a bunch of quick carbs & protein, and just keep thinking to myself "feed the beast" and by this point of the bulk I'm fully into it.  

November 5, 2015 Upper Body

• DB Incline: 105*9 110*6
• Sternum Pullups (slow pace): 9, 7, 5
• Dips: 9, 9
• Cable Rows: 120*10 150*8
• BTN Press: 95*10

Quick session here, was kind of tired. 

November 4, 2015 Dodgeball

• Dodgeball: 90 minutes

Shoulder felt great! So nice to be able to run around and smack my friends with balls. 

November 3, 2015 Lower Body

• Squats: 315*2 335*1 365*1 all these felt weird, hips were tight or something
• Front Squats: 275*1 300*1 320*1 TIES PR
• Front Squat Walk-Outs: 365*10 seconds 385*10 seconds
• BB Calves: 335*10 355*10
• Dead Bugs: 10, 10

Squatting feels really weird here, at least back squatting, maybe hangover from the 200s a couple days ago, but my hips/joints just felt tight, and wouldn't loosen up, didn't press things too hard. Upping weight on BB Calves as well here.  

November 2, 2015 Upper Body

• Bench Press: 230*5 250*5 270*2 225*8
• BB Rows (to waist): 225*5 245*5 255*5
• Push Press: 190*5 210*1-gassed
• 1.5 Pullups: 5, 4
• Dips: 25*8 25*8

Good stuff here, since I'm bulking I'm trying to throw in some more 'higher' rep stuff, which of course for me is like 5-6 reps.  Push Press was brutal....not really a muscle builder, but anything over a couple reps is exhausting on those for me.  Also, VERY happy that dips are still painless, going to try adding some bigger weight soon. 

November 1, 2015 Sprinting

• 200m: 27.94 NEW PR!!, 26.84 NEW PR!!
• 110m: 1

 So I realized today I wasn't running my 200s right. I never did them from the starting point on the track, I would just start where I would for 100s, and then go to the start line on the opposite side of the track...but I wasn't accounting for the curve, I go from lane 5 usually, so I was basically doing 215m or so every time.  Set times here for a record; fairly bad headwind too, can't wait to try without one. 

Making this even better is that today is the first day of standard time so my sleep was thrown off, and I was up until 4AM on account of a Halloween movie marathon....I was so tired for this I was actually nauseous. 

October 30, 2015 Lower Body

• Deadlift: 405*2 425*2 445*1 455*1 465*1
• Cleans: 135*2 155*3 175*3 185*3
• HPS: 95*3 115*3 135*3 145*2 155*1
• Heavy Bag Shoulder carries (full-court, over one shoulder): 3 (right shoulder), 2 (left shoulder)
• Heavy Bag Yoke Carries: 3

Easing back into the heavier deadlifting.  Also my form on the cleans was awful. Should have watched some videos first, been ages since I did full cleans.  I have trouble on the lower weights though because I rip the bar so fast off the ground it hits me in the throat, I lack finesse. 

October 29, 2015 Upper Body

• DB Incline Bench: 95*2 105*1 110*7
• Sternum Pullups (slow tempo): 9, 8, 6
• BTN Press: 95*10 105*8 110*5
• Landmine unilateral BB Rows: 135*8 145*8
• Dips: 9, 8 FINALLY figured out why these hurt my shoulders & collarbones

So dips have always hurt my shoulders & collarbones, and I finally figured out why. I would always initiate the movement by letting my torso kind of drop, but with my arms still locked in the top position, so like my traps & shoulder joints were just sort of holding me in place, like if they tore my torso would have fallen to the ground while my arms were still straight.  I didn't do that here and they felt SO much better. Going to see if I can build on this.

October 28, 2015 Sprinting

• 110m: 5
• Total: 550m
• 
  

October 27, 2015 Lower Body

• Hamstring Curls: 70*8 90*8
• Squats: 315*1 335*1 355*1 365*1
• Front Squats: 275*1 300*1 310*1
• Hex-Farmers: 365*93 365*91
• Dead Bugs: 10

Saw a t-nation article that said to try doing hamstring curls first to help stabilize the movement...not sure it made a difference.   Also added in hex-farmers again....feels great, love the pain, love the results
 

October 26, 2015 Upper

• Bench Press: 225*5 245*5 265*2
• Pullups: 100*1 100*1 100*1 All tied PR
• Push Press: 185*5 205*2-gassed
• BB Rows (90 degree angle): 135*6 185*3
• Upright Rows: 95*6 115*5
• Short-Bar Reverse-Curls: 70*10

Mixing it up a bit, here, tied my pullup pr on 3 sets, felt great.  Did some upright rows, not sure what I really think of them, never really felt them anywhere besides joints

October 25, 2015 Football

• Football: 40 minutes

More football on that shitty surface. 
 

October 23, 2015 Upper Body

• Incline Bench Press: 185*10 205*7 195*8
• Sternum Pullups: 11, 9, 5
• Unilateral DB Standing Press: 60*10 60*8
• Cable Rows: 150*8 150*8
• DB Unilateral Flat Bench: 100*5
• DB Hammers: 50*4
• Paloffs: 100*6

Switched in BB incline here for a change

October 22, 2015 Sprinting

• 110m: 5
• Total: 550m

October 20, 2015 Lower

• Squats: 315*1 335*1 355*1 375*1 
• Front Squats: 250*1 275*1 300*1 
• Deadlift (double overhand): 315*1 335*1 355*1,1,1,1
• Dead Bugs: 10, 10

Nothing special, just a quick double leg session here, probably switching back to two leg sessions per week here.

October 19, 2015 Upper Body

• Bench Press: 225*3 245*2 265*1 280*1 290*1
• BB Rows: 225*3 245*3 265*2
• Push Press: 185*1 225*1 235*1
• Landmine Unilateral Rows: 180*2 180*2
• DB Reverse Flyes: 35*6 35*5

 Good session here, bulk is about to begin. I have some pictures ready to post of the end of the cut, I'll toss them up after I've entered all these workouts (it's mid November as I'm catching up with these entries).   I almost didn't bulk this year, I was so happy being that lean.

October 18, 2015 Football

• Football: 60 mins

The surface of the field is turf, but it's on top of a small parking garage, so it's basically concrete underneath. Absolutely kills my knees. 

October 16, 2015 Upper Body

• DB Incline: 115*5 105*7
• Sternum Pullups: 12, 8
• DB Unilateral Standing Press: 60*10
• Chest Supported Rows: 135*5 135*5 135*5
• Unilateral DB Flat Bench: 100*6
• Ab-Wheel: 10
• Standing Ab-wheel: 2

 Good session, taking it a bit easier on my shoulder again since it's still a bit sore.

October 15, 2015 Lower Body

• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 250*1 275*1 300*1
• BB Calves: 335*10
• DL Double overhand: 315*1 335*1 355*1 375*1
• Dead Bugs: 10

Feels good, going to go back to 2 leg workouts per week as sprinting scales back a bit. 

October 14, 2015 Dodgeball

• Dodgeball: 90 minutes 

Not bad, kind of over-did it at the end though, shoulder hurts again...son of a bitch.  I'll give it a couple more weeks. 

October 13, 2015 Upper Body

• Bench Press (Paused Reps): 225*3 245*3 255*2 265*1
• BB Rows: 225*3 245*2 265*2 275*1
• Push Press: 185*1 225*1
• U-Bar cable rows: 150*5 180*3 200*2
• Cable Hammer Curls (slow): 50*5 70*6
• WSARC: 70*10
• DB Reverse Flyes: 30*10

Good session, nothing out of the ordinary here. Shoulder is feeling better, will try dodgeball tomorrow. 

October 12, 2015 Sprinting

• 110m: 2
• 100m: 12.28, 12.22
• 110m: 1

 Same swirling fucking wind-shear on the track. Not coming close to a PR at this juncture.  

October 10, 2015 Sprinting

• 110m: 5
• Broad Jumps: 9' 0", 9' 7", 9' 7", 9' 7", 9' 7", 9' 7"...well at least I'm consistent

Put in some 110s, and then pretty much just jumped 9 feet 7 inches repeatedly
 

October 9, 2015 Upper Body

• Sternum Pullups: 12, 9, 9
• Cable Row Face-Pulls: 20*12 30*11
• Neutral-Grip Pullups: 12, 9
• Cable Curls: 50*10

quick session, giving chest/shoulder a rest
 

October 7, 2015 Sprinting

• 110m: 1
• 100m: 12.09, 12.00, 12.09, 12.20

Horrible wind again, I don't think I'm breaking my record this season, going to have to wait til spring it looks like. 

October 6, 2015 Upper Body

• Bench Press: 22585 245*5 255*3  taking it easy on right shoulder
• Pullups: 100*1-ties pr 100*1-ties pr 100*1-ties pr
• BTN Press: 95*10 115*9-right neck 135*5-right neck
• BB Rows: 185*5 205*3
• DB Reverse Flyes: 30*9 30*6
• Ab-Wheel: 10

Right shoulder still feels irritated, I just don't feel like taking time off.    Absolutely bodied pullups here as well.  aaaaaaaand then I pulled my neck again.  This is really starting to piss me off, it's like a bi-monthly occurrence here.  It only lasts for a day or two, but it's annoying as fuck. 

October 5, 2015 Lower Body

• Deadlift (double overhand): 315*2 335*1 355*1
• Deadlift (mixed grip): 405*2 425*1 445*1
• Front Squats: 225*3 245*2 265*1 285*1
• BB Clean-grip reverse lunges: 45*3 45*3 45*3
• BB Calves: 315*10 335*10 - bar further back on traps
• Front Squat Walk-Outs: 335*10seconds 355*10seconds 375*10seconds
• Dead Bugs: 10, 10

Good session, mixed reverse lunges back in, did some more front squat walk-outs..feels crazy trying to keep my core tight on those. 

October 2, 2015 Upper Body

• DB Incline: 115*7 110*7
• Sternum Pullups: 12, 8, 5
• Unilateral DB Standing Press: 65*10
• Chest-Supported Rows: 135*6 135*5
• DB Unilateral Flat Bench: 95*9
• Ab-Wheel: 9, 9

Quick session, got 20 total reps on sternum pullups first two sets.   Enjoyed ab-wheeling earlier in week, did it again here. 

October 1, 2015 Lower Body

• Squats: 315*1 340*1 365*1
• Front Squats: 225*1 250*1 275*1 295*1
• DL Double overhand: 315*1 365*1 385*1/2 sooooo close
• DL Mixed Grip: 40581 425*1
• Seated Calves: 125*10 135*10
• Dead Bugs: 10, 10

Taking it easy here, was a bit fatigued for some reason.  I was so f'ing close to getting the 385 double overhand; it slipped out of my grip about 2" from lockout. 

September 29, 2015 Upper Body

• Flat Bench (pinkies on band): 225*5 245*3 265*2
• Pendlay Rows: 145*6 165*5 185*3 185*4
• BTN Press: 135*6 135*6
• Pullups: 95*1, 1, 1, 1
• DB Reverse Flyes: 25*8 30*5
• Ab-Wheel: 10, 10

Trying to take it a little easier on the benching, right shoulder is still irritated.  It's one of those things that if I just didn't do any direct chest work for a couple weeks it'd be fine, but I just don't want to do that, so I deal with minor irritation for four weeks instead.  Threw in some ab-wheel as well.  

September 28, 2015 Sprinting

• 110m: 1
• 100m: 1,1,1
• 200m: 1
• 110m: 1
• Total: 720m

 Awful winds, figured I might as well do a 200 since my 100 times were shit.

September 26, 2015 Sprinting

• 110m: 1
• 100m: 3

Just a quick sprint session here, going to focus on 110s starting week after this coming one I think. 

September 25, 2015 Upper Body

• DB Incline: 115*5 110*7 100*7
• Sternum Pullups: 12, 8, 6
• Unilateral DB Standing Press: 65*10 70*6
• Cable Rows: 120*10 150*6
• DB Unilateral Flat Bench: 95*9

REALLY busy with school work this weekend, and have a really frustrating project I'm working on.  I'm not one of those people that channels that stuff into better gym performances, it usually just distracts me, as was the case here. 

September 23, 2015 Sprinting

• 110m: 2
• 100m: 12.25, 12.25, 12.35
• 110m: 1

MASSIVE headwind.  I remember now, THIS is why it's hard to sprint in the autumn, there's these awful headwinds, or swirling wind-sheer that crosses the track.  Absolutely killed me here, felt like I was running face-first into a wind-tunnel.   Ugh.  

September 22, 2015 Upper Body

• Bench Press: 225*3 250*3 
• Bench Press Paused Reps, No Arch: 250*1, 1, 1
• Pullups: 95*1 95*1 95*1 95*1
• Push Press: 185*1 205*1 right shoulder sore
• BB unilateral T-Bar Rows: 135*6 right shoulder still sore
• Cable Reverse Laterals: 25*6 right shoulder
• Standing cambered curls: 65*10

woooooo right shoulder is still sore, won't be hitting my upper body again until Friday, hopefully that helps things recover.  NOT doing dodgeball this week, need to rest.  Probably going to do some sprinting tomorrow since the weather will be warm, and those days are hard to come by after mid-September.  Then take Thursday off to rest for a while.

September 21, 2015 Legs

• Squats: 315*3 350*1 365*1
• Front Squats: 250*1 275*1 300*1
• Deadlift (double overhand): 315*2 365*1
• Deadlift (mixed grip): 405*1 posterior chain, hips, ass, bruised & exhausted
• BB Calf Press: 315*10 335*10

Needed to take it easy here, really bruised up from football, especially lower body.  Hopefully no dodgeball this week helps me recover faster. 

September 20, 2015 Football

• Flag Football: 50 minutes

Good times!  Knees are really bashed up from a couple dives I had to make, my right ass is one giant bruise and both hips are bashed up from diving as well.  Field is built over a parking garage so it's concrete underneath the turf.  It hurts, but in a good way.  We won, and 0 receptions given up. 

September 18, 2015 Upper Body

• DB Incline: 115*6 110*7
• Sternum Pullups: 20*7 20*8 20*7
• Unilateral DB Standing Press: 65*10 70*6
• Close-Grip Pullups: 10, 8
• DB Unilateral Flat Bench: 90*10
• Paloffs: 100*10

Yeah definitely need to take a few weeks off from dodgeball, my right shoulder is really sore right now.  It's too bad it's on Wednesday, it's literally the worst day of the week that it could be because it piggy-backs on my upper & lower workouts earlier in the week and just over-fatigues or interrupts recovery too much.  Hopefully a couple weeks off fixes most of that.

September 17, 2015 Sprinting

• 110m: 2
• 100m: 12.15, 11.90 with stumble @ 50m, 11.90

baaaaaaaaaaaaaaaaaaah.  GREAT weather, probably last day of the year I'm going to have that's this warm.  Stumbled a tad at 50M on that one attempt, it was more like going flat footed on one side, still hit 11.90.  If I wasn't slightly fatigued from dodgeball last night would've had a new PR here.  The dodgeball also keeps me from fully recovering from leg workouts earlier in the week...I think I need to take a few weeks off from dodging.  

September 16, 2015 Dodgeball

• Dodgeball: 90 minutes

Tried to take it easy.  Good sprinting weather isn't going to last much longer and I want to be fresh. I took it easy on my legs this week (need to find where I put that notebook page).  I tried to do the same here with dodgeball. I have a hard time laying off though.  

Quick note

Lost a page from my notepad for this week, it was loose...I may have put it in a pile of paperwork or something, I'll put it in here when I find it. It was for the 13th-16th.   I actually turned 34 on the 15th...kind of crazy.  This time next year I'll have spent half my life working out...kind of crazy

September 11, 2015 Upper Body

• DB Incline: 115*6 110*9 
• Sternum Pullups: 12, 7, 5
• Unilateral DB Standing Press: 65*10
• BB Rows: 185*3 225*3 235*3
• DB Unilateral Flat Bench Press: 85*10
• DB Reverse Laterals: 30*8

Good session, hitting 12 first sets of sternum pullups pretty regularly now.  

September 09, 2015 Dodgeball

• Dodgeball: 90 minutes

September 08, 2015 Government Dietary Advice

Thought I'd pass this along: 
Next Time Government Gives You Dietary Advice, Consider Doing the Opposite

I've been on this for years; the government is so far behind in their recommendations for nutrition that most of what they put out today is based on 40+ year old science, much of it completely dismissed by modern studies (canola oil is healthy, anyone?).  This is part of the reason the country is in horrid shape in general; you have a populace following these guidelines, and food being produced to fit them.  Only the guidelines lead directly to obesity, cancer, heart disease, and more. 

September 6, 2015 Sprinting

• 60m: 2
• 100m: 1, 12.35, 12.19, 12.34

Still no 'top-gear' as it were.  I guess it takes a while for the central nervous system to recover from the beating I put on it with 3 workouts in about 24 hours.  I'm going to take off Monday, Tuesday, go easy on dodgeball Wednesday, then Thursday do a regular sprinting session (weather permitting, if it's raining I'll do a regular lower body session).   Maybe that'll give me some time to recover. Usually I take off the first week of September, but I'm trying to get in as much sprinting as I can before the weather turns cold and my times suffer (assuming they will this fall/winter, maybe the spikes will have fixed that). 

September 4, 2015 Upper Body

Right shoulder is REALLY sore still, doing a ton of band pull aparts. Going low volume for this session to let it recover

• DB Incline: 110*8
• Sternum Pullups: 12
• Unilateral DB Standing press: 60*10
• Cable Rows: 100*12

September 2, 2015 PM Dodgeball

• Dodgeball: 80 minutes

 Was really letting my throws rip here, shoulder is about as sore as it's been.  I was exhausted after, it's a surprisingly intense anaerobic workout when you spend about 90 minutes throwing a ball as hard as you can.  Going to have to rest my shoulder Friday.  Taking tomorrow off, since I've been beating the heck out of myself last couple weeks. 

September 2, 2015 AM Sprinting

• 60m: 3
• 100m: 1, 12.04, 11.94, 1

Ugh.  No top gear again, I have GOT to get better at focusing on letting my CNS recover, switching to the double leg session on Tuesdays is nice, but then if I just replace my usual Thursday session with an absolute beating out on the track, then I'm not actually making progress.  
 

September 1, 2015 Lower Body

• Front Squats: 135*5 185*5 225*3 250*1 265*1 285*1 300*1 310*1
• Front Squat Walksouts: 365*10 seconds 385*10 seconds 405*20 seconds!!
• BB Calves: 315*10 
• Dead Bugs: 10, 10

"I need to give my CNS a rest, better not push it too much...maybe just do front squats"....15 minutes later "These walkouts are intense...let's see if I can do 405!" 30 seconds later: "Man my CNS is going to be fried".  

It's just hard for me to lay off anything, once I'm in the gym, or on a field, or whatever, I have a hard time dialing back. So I may start out taking it easy on front squats, but I inevitably end up ramping up the weight on them, and then doing the walkouts, which I thought would be easy, but the last one absolutely fried me.   Hopefully I get a lot of sleep tonight; tomorrow is supposed to be hot, want to try a quick sprinting session before dodgeball. 

August 31, 2015 Upper

• Bench Press: 225*3 245*1 265*3 265*3 265*3
• Pullups: 95*2 95*1 95*1
• DB Flat: 105*9 110*7
• BB Rows: 185*6 185*6 185*6

My shoulder is still sore from dodgeball, trying to give it a bit of a break here, no direct shoulder work. 

August 29, 2015 Sprinting

• 110m: 2
• 40y: 4
• 100m: 12.38, 1, 1

REALLY exhausted, no top gear, barely even a second highest.  I need to let my CNS recover here, I haven't really had more than a couple off days the past few months.  I should relax some for a couple days and let things recover. 

August 28, 2015 Upper Body

• DB Incline: 110*8 105*8 
• Sternum Pullups: 12, 8
• Unilateral DB Standing Press: 70*7
• Cable Reverse Laterals: 30*5 20*7

Wanted to take it easy here, REALLY beat after yesterday. 

August 27, 2015 Sprinting

• 60m: 2
• 100m: 12.31, 11.97 (slipped at 30m), 11.87 NEW PR!!, 11.88!!, 12.04
• Broad Jump: 8' 7", 9' 2", 9' 5", 9' 6"

Honestly, I felt slow on the 11.87, I think I can do better.  The 11.88 followup was pretty nice too.  Not going to lie, I'm pretty beat. 11.97 was nice, I stumbled a bit at 30m though. 

August 26, 2015 Dodgeball!

• Dodgeball: 90 minutes

August 25, 2015 Lower Body

• Squats: 315*2 335*1 365*1
• Front Squats: 225*1 250*1 275*1 300*1
• Deadlift (double overhand): 315*1 345*1 365*1
• Deadlift (mixed grip): 405*1 435*1
• HPS: 95*3 115*3 135*3 145*2
• Dead Bugs: 10, 10

looooow energy here for some reason, felt like I was dragging ass

August 24, 2015 Upper BOdy

• Bench Press: 225*3 260*3 260*3 260*3
• Pullups: 95*1 95*1 95*1
• Push Press: 185*1 225*1
• Chest-Supported Rows: 160*3 170*2 180*1
• Narrow-Grip Pullups: 11
• DB Standing Reverse Flyes: 25*9

Not a bad session, the 260 was a bit tough, I'll try 265 next week instead of bumping to 270.  Also, loved the 95 for pullups!

August 23, 2015 Sprinting

• 60m: 2
• 15m: 2
• 40y: 3
• 100m: 1
• 110m: 1
• Total: 480m

Track was soggy from rain, and my legs were tired, just did some general work her. 

August 22, 2015 More progress pics

Here's a few more progress pics....I'm always shocked when I see my back, even a few years ago it wasn't this developed.  Super happy with how it's progressing, and balancing out the chest/shoulders; hopefully it leads to good shoulder joint health in the long run.  Hips are still thick, which is just genetics...going to run an ECA stack, see if I can torch that off, although I'm not sure how much leaner I would want to get; things like farmers carries and the like get to be a pain in the ass if you're too thin.  I like having meat on me....pause.

 

August 22, 2015 Sprinting (first track spike session!)

• 60m: 2

First thoughts: Felt...cool, it's like you're almost instantly at your top speed, there's no slip back or anything on the start.  I'm surprised how much I felt a boost past the first 20m or so, it was definitely helping me push off harder with each step.

• 100m:  12.44

First 100 with them...I actually tailed off for the past 20m since it was supposed to just be a warmup run, and came within .12 of a PR....this is going to be fun.

• 100m: 12.13 NEW PR!! 

I actually stumbled a bit at 20m, simply because I got such a huge push at the start, I'm not used to it. 

• 100m: 12.06 NEW PR!! 

 It's going to take at least a few sessions before I'm used to this push at the start, I almost feel like I'm going to face-plant on my starts...Still, PR! I definitely feel like 11s are coming, as soon as I start getting used to these things.

 

•  100m: 11.92 NEW PR!!

Or I'll just get into the 11s right now....whoah. Honestly I have faster in me....I feel like once I get used to this 11.6 or better is possible.  

 

 So yeah.....HUGE help at the start, which contributed the most to besting my previous PR by .4, but honestly the help further down the track was amazing, I've never hit the top speeds I was hitting before. Once I get used to those first 30 meters and can kind of 'cage' the huge speed at the starts I should be able to knock down PRs.  I officially feel like a sprinter now....just need to start from a crouch, which is the next task after I master the spikes.  

 

• 100m: 12.35,  12.44

Finished with a couple more but I was pretty tired at this point...still the 12.35 would've almost been a PR about an hour ago. 

Total: 720m 

August 21, 2015 Track Spikes!

So I went and picked me up a pair of track spikes; Nike Zoom Rival S7s, and a pair of padded socks simply because they matched in color. But seriously though, the socks are super comfortable.  I can't wait to see how the spikes help; my weakest part of my sprinting is clearly my starts with a lot of slips and a tendency for one of my legs to kind of 'kick out' to the side.  

August 21, 2015 Pics

Forgot to post these, they're from June, so about two months old, right after I started my first EC stack of the summer.  I was obviously pretty dried out. 
 

August 21, 2015 Upper Body

• DB Incline: 105*9 110*6 100*8
• Sternum Pullups: 11, 8, 7
• Standing DB Unilateral Press: 70*7 65*7
• Pendlay Rows: 135*8 155*6
• DB Unilateral Flat Bench: 80*10 90*8
• Paloffs: 100*10

Good times, going to lead off with 110 next time.  Really had a lot of energy here.  set of 70 on the unilateral standing press was a bit sloppy.  I'll see how it goes next week, and if it's shit again I'll drop down to 65 for both sets. 

August 21, 2015 Random picture

I forgot to post this, took it mid-July. I get crazy veins in my forearms when I get even a little dehydrated.

 

August 20, 2015 Lower Body

• Olympic Squats: 275*1 315*1 340*1
• Front Squats: 225*1 275*1 300*1
• Deadlift (double oh): 315*1
• DL Mixed Grip: 405*1 425*1
• HPS: 95*3 135*2
• Hex Farmers: 365*110 365*110 365*102
• Dead Bugs: 10, 10

On squats/deadlifting I took it a bit easy since I'm doing this on Thursday instead of Tuesday. I want to be able to sprint well, I got new spikes! I'll post about that after.  On Hex Farmers I've never done 3 sets before, felt great.   Actually it felt horrible on my hands, but everything else felt good. 

August 19, 2015 Dodgeball

• Dodgeball: 80 minutes

August 18, 2015 Sprinting

• 110m: 2
• 100m: 12.69 -into wind

So I was feeling really energetic, then I went to the track and a lightening storm started just as I got there, with stiff winds that I was running face-first into. Not good times. 

August 17, 2015 Upper Body

• Bench Press: 225*3 250*3 250*3 250*3 250*3
• Pullups: 90*1 90*1 90*1 90*1 90*1
• Push Press: 185*1 205*1 225*1
• Face-Pulls: 40*10 40*10

Good session, just wanted to get some reps in, the 250 benching for triples felt great. 

August 15, 2015 Sprinting

• 110m: 2
• 100m: 12.75, 12.56 (shitty start), 12.50, 12.32 NEW PR!!, 12.56

yesssssssss back on track.  After a few crappy weeks worth of times things started to turn around about 10 days ago.  Set myself a record here.  Honestly I think it's time to get some track spikes, not sure how much faster I can get in cross trainers. My starts are what is holding me back. 

August 14, 2015 Upper Body

• Incline Bench Press: 225*3 240*1 255*1 265*1
• Sternum Pullups: 11, 9
• Standing DB Unilateral Press: 65*7 70*5
• Unilateral landmine BB Rows: 135*6 155*5
• DB Unilateral Flat Bench: 75*10 85*7

I've been calling the landmine bb rows t-bar rows, which they're not.  

August 12, 2015 Dodgeball

• Dodgeball: 90 minutes

August 11, 2015 Lower Body

• Squats: 315*1 355*1 370*1
• Front Squats: 255*1 280*1 305*1
• BB Calves: 315*10 315*10
• Deadlift (double overhand): 315*1 365*1 380*1
• Deadbugs: 10, 10

32 minutes here, wanted to get in a quick one with lower rest times, felt good!

August 10, 2015 Upper Body

• Bench Press: 225*3 250*3 265*3 280*2 290*1 300*1
• Pullups: 80*2 80*2 80*1
• DB Seated Press: 75*6 80*5
• Narrow-Grip Pullups: 10, 10
• DB Reverse Flyes: 25*6 30*5
• Cable Curls: 60*9 80*5

August 9, 2015 Sprinting

• 110m: 5

August 8, 2015 Sprinting

• 110m: 2
• 100m: 12.60, 12.56, 12.51, 12.88, 12.88, 12.91

August 7, 2015 Upper Body

• DB Incline: 105*9 105*8 100*8
• Sternum Pullups: 10, 7, 7
• DB Unilateral Standing Press: 60*9 60*8
• Cable Rows wide u-bar: 150*8 150*6
• DB Unilteral flat bench: 70*10 80*10
• Paloffs: 100*10

August 6, 2015 Sprinting

• 110m: 3
• 100m: 12.69, 12.65

August 5, 2015 Dodgeball

• Dodgeball: 85 minutes

August 4, 2015

• Front Squats: 250*1 275*1 300*1
• HPS: 115*2 135*2 145*2
• DB Farmers: 120*100 120*75
• Standing Calf Press: 260*10 280*10
• Dead Bugs: 10, 10

August 3, 2015

• Bench press (no arch, paused, cluster): 250*1,1,1,1,1,1
• Sternum Pullups: 35*3 35*3 25*2
• Push Press: 205*1 225*1 -r. lat cramped
• BB Rows: 135*13 185*9 205*7
• Landmine Laterals: 55*5 55*5
• Hammer Curls: 55*5

Good session, worked on benching off the chest with paused reps.  Lat cramped up on push pressing when I caught it at the bottom. 

August 2, 2015 Sprinting

• 40m (not yards): 1,1,4.92
• 100m: 12.52, 13.09, 12.56, 12.72, 12.72, 13.03

Good session, hitting good times on 100m here.  Gym Games were at the track, did some quick 40s, would have liked more warmups. 

July 31, 2015 Upper Body

• DB Incline Bench: 105*9 105*7 100*6
• Sternum Pullups: 11, 6, 6
• DB Unilateral Standing Press: 60*8 60*6
• Chest-Supported Rows: 135*5 135*5
• DB Unilateral Flat Bench Press: 65*10 75*8
• Close-Grip Bench Press: 185*4 205*1-elbows sore. 

Good session, 105 on db incline.  Sternum pullups went well, hit 11 finally 

July 30, 2015 Sprinting

• 110m: 4
• Total: 440m

Good stuff, feeling fast still, good to have that back.

July 29, 2015 Dodgeball!

• Dodgeball: 85 minutes

July 28, 2015 Lower Body

• Squats: 315*1 350*1 370*1
• Front Squats: 250*1 275*1 295*1 305*1
• DL (double overhand): 315*1 350*1 365*1 385*1 405*1/2
• DL (Mixed Grip): 405*1 425*1
• HPS: 135*1 double calf cramp fuck fuck fuck fuck
• Dead Bugs: 10, 10

baaaaaaarely missed 405 on the double overhand deadlifting.  So I was restarting the ECA this week, plus it was 95 degrees out for a few straight days....you see where this is going.  My forearms were cramping on deadlifts, plus my abs (wtf)...then on the hanging power snatch attempt both my calves imploded.  Not good times, first double calf cramp of my life. Laying off the ECA for at least a week, then trying again when this hot streak is over.  

July 27, 2015 Upper Body

• Bench Press: 225*5 250*3 165*1 280*1 290*1-ass cramp....wtf
• Sternum Pullups: 30*3 30*4 30*3
• DB Standing Press: 70*5 70*6
• BB Rows: 185*5 205*5 225*3
• BB Curls: 135*2

I'm doing an ECA stack again for the next two weeks, I need to eat more bananas or something the first day or two, I keep cramping up.  I was really into benching, was going to go for 310, and then my ass cramped on 290 and I couldn't push through the floor anymore.  Sternum pullups went well, bb rows I was focusing on form.  

July 26, 2015 Sprinting

• 110m: 7

Went MUCH better.  I did better warming up; usually my 110s at the start are about 70% and then 85%, this time the first two were maybe 50% then 70%, and then I did one at about 90%.  Maybe because of how much volume I've been doing for my lower body I just need to warm up better. On the last couple sprints here I really felt that high gear again, first time in a few weeks, I missed it.

July 25, 2015 Sprinting

• 110m: 2
• 100m: 4 awful times
• 110m: 1

I'm starting to get annoyed, the last couple weeks my times have been horrid. I just don't feel like I have that top gear, it's like waiting for a car to shift as the RPMs ramp up, only the shift never comes and the car never hits top speed.  Not sure what I'm doing wrong; I don't want to take time off, I hate that shit.  Really getting annoyed though, I'm like .6 slower than I was when I set my PR about 3 weeks ago.  Not a good trend. 

July 24, 2015 Upper Body

• DB Incline: 105*9 105*8 100*7
• Sternum Pullups: 10, 8, 4
• DB Unilateral Standing Press: 55*10 60*6
• Unilateral T-Bar Rows (chalk): 135*6 160*2
• Unilateral DB Flat Bench: 60*10 70*10 
• Close-Grip Bench Press: 135*5 185*3 205*3-dun

Great session; got 105s for incline bench, really happy with the reps I put up, same with sternum pullups, despite being tired. Continuing unilateral work as well, that went well.  

July 23, 2015 Sprinting

• 110m: 1
• 200m: 28.73, 29.06

I feel flat still, and my endurance is not improving here, not sure why.  I feel like I hit a wall at 70-80m or so, probably indicating I'm switching out of atp-cp system for energy.  Which is odd, because I should be able to get to at least 120 or so in it based on my 100m training.  Blah.  

July 22, 2015 Dodgeball

• Dodgeball: 90 minutes

Good times, nothing unusual. 

July 21, 2015 Lower Body

• Front Squats: 225*1 250*1 275*1 295*1 305*1
• Deadlift (double oh): 315*1 350*1 370*1
• Deadlift (mixed grip): 405*1 430*1 455*1
• Hanging Power Cleans: 135*5 185*1
• Hanging Power Snatches: 135*3 145*1
• Dead Bugs: 10, 10 

Good session, didn't feel like I had top-end strength on front squats today.  I was absolutely torched at the end here, my core was decimated. Good times! 

July 20, 2015 Upper Body

• Bench Press: 225*5 250*4 265*2 280*1 290*1
• Sternum Pullups: 25*5 25*3 25*2
• Seated Press: 135*5 155*4 175*2
• Chest-Supported Rows: 135*5 135*5 135*5
• Standing DB Curls: 50*6 55*3

Not a bad session, nothing out of the ordinary. 

July 19, 2015 Sprinting

• 110m: 1
• 200m: 1

Quick session before the beach, still feeling a bit dead-legged. I think I'm going to move the leg day this coming week to Tuesday so I have a day off to recover here. 

July 18, 2015 Sprinting

• 110m: 2
• 40y: 4.85, 4.81, 4.90, 4.72
• 100m: 12.97, 13.01, 1
• 200m: 1

Started pouring rain as soon as we got to the track. Plus this was at the other track, not Harvard's.  On top of that I had a horrid calf cramp the other night and the thing still feels bruised, I'm pissed about the times, but simultaneously happy I was that fast while basically limping.  Regardless of the rain I don't think I was getting any records here, I just didn't have that top-gear today, I felt it.  Like when your car doesn't shift into high gear and it's revving up, and you're just waiting for the next gear to kick in...that's basically the feeling I had the whole time here.  The slick track meant my initial burst was awful since my foot kept slipping.  Not disastrous, but still what an awful session for times.

July 17, 2015 Upper Body

• DB Incline: 105*8 100*8 95*8
• Sternum Pullups: 10, 6, 6
• DB Unilateral Standing Press: 50*10 50*10
• Cable Rows: 150*8 150*7
• DB Unilateral Flat Bench Press: 55*10 65*10
• Paloffs: 90*10
• Cambered Preacher Curls: 70*10

I really enjoy the unilateral stuff on this day, lots of fun, good stuff. 

July 15, 2015 Dodgeball

• Dodgeball: 90 minutes

The usual

July 14, 2015 Upper Body

• Bench Press: 250*2 250*2 250*2 275*1
• BB Rows: 185*4 225*3 225*3 225*3
• Push Press: 185*1 225*1
• Sternum Pullups: 10, 6
• Close-Grip Bench Press: 135*10 185*6 205*3
• Cable Curls: 90*10

decent session, felt completely flat for some reason.  Didn't press too hard here, CNS fatigue maybe? 

July 13, 2015 Lower Body

• Front Squats: 225*1 250*1 275*1 295*1 315*1
• DL (double overhand) thick bar: 315*1
• DL Mixed Grip thick bar: 350*1 405*1 -deload week
• HPS: 95*3 115*2 135*3-gassed
• HPC: 185*2-dun
• Clean Grip Reverse Lunges: 145*5 -super duper dun.
• BB Calf Press: 315*10 315*10
• Dead Bugs: 10, 10

There's something about this session, I do a lot of big lifts, and a lot of bar deloading and reloading for different exercises, yet I only take 35-40 minutes for all of it. I'm completely exhausted by the end though. 

July 12, 2015 Sprinting

• 110m: 2
• 200m: 28.81, 29.44
• 100m: 12.78

Not bad, I really want to get some more endurance in the 200, it should help the end of the 100 for me too.  The 29.44 I had to absolutely gut out, it's slow as shit, on both of them, but I'm proud I was able to push and get that 2nd one when I had nothing in the tank. 

July 11, 2015 Sprinting

• 110m: 2
• 100m: 12.47, 12.53
• 325m: 1
• 300m: 1
• 40y: 4.88, 4.93, 4.87
• 110m: 1

Good times, did 300s since I wasn't feeling particularly energetic here.  

July 10, 2015 Upper Body

• DB Incline Bench: 105*8 100*8 95*8
• DB Rows (chalk): 120*7 120*6 120*6
• DB Unilateral Standing Press: 45*10 50*10
• Rope Pullups: 4, 5
• DB Unilateral Bench Press: 50*10 60*10 
• Kneeling Landmine Press: 70*10 80*8
• Hammer Curls: 50*6

So I had an epiphany where I realized this 2nd upper-body day shouldn't just be a lighter day, but a chance to work on unilateral movements as well, so I worked in unilateral db pressing, as well as unilateral bench pressing.  Both are particularly trying, as I'm probably working stabilizers that I don't usually hit.  Great core activation here. 

July 9, 2015 Sprinting

• 110m: 1
• 100m: 1
• 110m: 2
• Total: 430m

 Was feeling good so I did a light session here, was fun

July 8, 2015 Dodgeball

• Dodgeball: 85 minutes

good times

July 7, 2015 Upper Body

• Bench Press: 225*3 250*1 275*1 275*1 275*1
• 1.5 Sternum Pullups: 5, 3, 3
• Push Press: 185*1 205*1 225*1
• Pendlay Rows: 155*6 155*4
• DB Farmers: 120*105 120*83
• French Press: 90*3 
• Shortbar Curls: 90*5
• Foam Roller Ab Rollouts: 3

Great session, no ill effects of that monster workout yesterday, VERY encouraging. 

July 6, 2015 Lower Body

• Front Squat: 275*1 315*1 295*1 305*1
• BB DL (double overhand) thick bar: 315*2 335*1 355*1
• DL Mixed Grip thick bar: 405*1 445*1 455*1
• HPS: 135*3 135*3 145*2
• Hanging Power Cleans: 185*3 195*2
• Clean-Grip Reverse Lunges: 135*5 145*5
• Dead Bugs: 10, 10

So this is the switch-up I've been planning.  Between sprinting two days per weekend, squatting monday or tuesday, dodgeball wednesday, and then deadlifting either thursday or Friday, I was hammering my lower body 5 times per week.  I was feeling worn down after the past month, and I think it's holding back my sprinting, which is really what I love spending my summers working on.  So my idea is to combine both deadlifting and squatting into a day (probably Monday, or Tuesday if I want to give myself a day off after back-to-back sprint sessions on the weekend), and then taking Thursday off.  This gives me a day off after dodgeball for my legs to recover, or potentially doing some extremely light sprinting on Thursdays if I'm feeling fresh.  This first session went well, I had plenty of energy and actually got through the session surprisingly fast.  The clean-grip reverse lunges are progressing well, I feel the imbalance in my hips correcting! 

July 4, 2015 Sprinting

• 110m: 2
• 100m: 1
• 110m: 2
• Total: 540m

Celebrating my independence from being slow

July 3, 2015

• DB Incline: 105*8 95*9
• Unilateral BB T-Bar Rows: 135*5 135*6
• BTN Press: 135*5 135*5 
• Hex Farmers: 365*101 365*77
• WSARC: 70*10

Quick session, was pressed for time

July 2, 2015 Lower Body

• Squats: 315*2 345*2 365*1 - right IT band is awful today
• Front Squats: 245*1 275*1 275*1 275*1
• Clean-Grip Reverse Lunges: 135*5 135*5
• BB Calves: 315*10 315*10
• Dead Bugs: 10, 10

I really need to switch things up, my legs are just absolutely dead right now...going to do something different next week, will elaborate shortly.  Reverse lunges are going well...I still have the imbalance, but I'm not struggling as much on them. Last couple weeks I was practically screaming it was so hard to not tip over doing them. 

July 1, 2015 Dodgeball!

• Dodgeball: 85 minutes

Good session, shoulder is a tad sore but otherwise intact. 

June 30, 2015 Upper Body

• Bench Press: 225*5 250*3 265*2 275*1 290*1 300*1
• Sternum Pullups: 25*6 25*5 25*4
• Push Press (15 second top hold): 205*1 225*1 235*1
• Cable Rows: 150*10 150*8
• DB Curls: 50*5
• Paloffs: 100*8

Casual session, the usual.  Would've ramped up differently and warmed up more if I knew I was going to be in 300 range today, probably could've hit 310-315 if I did it differently. 

June 29, 2015 Posterior Chain / Lower Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift (mixed grip): 405*1 435*1
• Deadlift (wraps): 455*1 475*1
• Romanian Deadlift: 365*1
• Hanging Power Snatches: 95*5 115*4 135*3 145*2
• Hanging Power Cleans: 185*3 195*1-gassed
• DB Farmers Walks: 120*90 120*80

Great session here, mid-back muscle that was pulled or whatever is now feeling much better than before.  Still not sure if this makes much sense to be doing so much posterior chain work while also sprinting so much, I'm planning a switch, I'll write about it soon. 

June 28, 2015 Sprinting

• 200m: 2
• 100m: 4
• Total: 800m

Good follow-up session to yesterday, working in more 200s, I want to get a baseline time down on these soon.  You're second half of the 200 is supposed to be faster because you're already running from the start of it, but I don't have really good finishing on these, I run out of gas. Need to fix that ASAP. 

June 27, 2015 Sprinting

• 100m: 1, 12.62, 12.41 NEW PR!!, 12.50
• 200m: 1
• 100m:1
• Total: 700m

On that 12.62 I was PISSED, I felt like right before that run I had a PR in me, I FELT that shit.  I went flat-footed at like 80m and I am 100% positive I was on track for about 12.3.  So next time I came back and did a 12.41!  Still happy with the PR, it feels GREAT.   

 

June 26, 2015 Upper Body

• Incline Bench Press: 225*3 245*1 255*1
• Pendlay Rows: 135*10 185*4 205*3
• Power Cleans: 185*3 185*1
• Power Snatch: 135*1 - just for fun
• Neutral Grip Pullups: 15, 12
• Seated Press: 135*10 155*4
• Heavy Bag Carries (Full Court): 8, 6
• Incline DB Curls: 30*10

Well that was a fun session. Had to take off yesterday, my legs were just dead; sprinting twice per week and working my lower body twice per week AND playing dodgeball is really leaving my posterior chain and lower body dead. I need to do something about this.  

June 24, 2015 Dodgeball!

• Dodgeball: 90 minutes

good times, good times. 

June 23, 2015 Upper Body

• Bench Press: 22583 250*2 250*3 250*3 250*3
• Sternum Pullups: 9, 8, 4
• Standing DB Press: 55*10 65*6
• French Press: 70*6 70*4
• DB Hammer Curls: 55*3
• Foam-Roller Ab-Rollouts: 2, 1

Little disappointed I didn't get better numbers on the sternum pullups.  

June 22, 2015 Lower Body

• Front Squat: 225*3 275*1 300*1 315*1
• Squats: 315*1 355*1 375*X - core folded over
• Clean grip reverse lunges: 135*5 135*5
• Standing Calves: 280*10 300*10
• Dead Bugs: 10, 10

Tried leading off with front squats here to prioritize quads more.  Went well, but my core was dead by the time I squatted. REALLY loving clean grip reverse lunges, hopefully it helps fix the slight asymmetry I have in my hips. It's still pretty obvious when I do these, when I move the left leg back, using my right leg as the balancer my body wants to collapse.  Odd because I would figure my right side would be the stronger one. 

June 21, 2015 Sprinting

• 110m: 5

Good session, just making sure I stay sharp for the 100s

June 20, 2015 Sprinting

• 110m: 2
• 400m: 1
• 100: 1
• 40y: 4.88 4.97
• 400m: 1
• 40y: 1

Robinson came to the track for this one, it's fun to sprint with a friend. 

June 19, 2015 Upper Body

• DB Incline: 105*8 100*8 95*7
• Sternum Pullups: 10, 6, 5
• Push Press: 225*1 235*1
• BB Rows: 225*2 - rhomboid..ouch.
• Close-Grip Bench Press: 185*8 205*4
• Hammer Curls: 45*8 50*5

Bumped first set on DB incline here, then descended to keep reps high.  I want to work on push pressing more, but with the shoulder pain last month, and then the rhomboid this past week I've had trouble working them in, as soon as that clears up though, they're going back in big-time, hopefully by end of June.  Also with CG Bench press sometimes I really feel it in my triceps, other times I feel like I'm wasting time, I need to figure out what's wrong with my form on them. 

June 18, 2015 Lower Body

Tightest IT bands in recorded history

• Squats: 315*1 350*1 370*1
• Front Squats: 275*1 300*1
• BB Calves: 315*10 350*10
• BB Reverse Lunges: 45*10

Wow were my IT bands tight...did not see that coming, they would NOT loosen up no matter how much I stretched or foam rolled them.  On the 370 I almost threw up they hurt so bad.  Also adding in BB reverse lunges here, I was supposed to do them with a clean grip, but did them on my shoulders like a back squat on accident.  Trying to add in some more unilateral work, since I have a slight-moderate imbalance in my hips. 

June 17, 2015 Dodgeball!

• Dodgeball: 85 minutes

Rhomboid is still bothering me, but throwing actually made it feel better tonight. 

June 16, 2015 Upper Body

• Bench Press: 250*2 250*3 165*1 275*1 285*1 295*1
• Pendlay Rows: 135*8 155*5 155*6
• DB Standing Press: 55*10 65*4
• 1.5 Sternum Pullups: 4, 3
• BB Reverse Curls: 80*5 80*4

Sore groin...sore back from the RDLs, and that rhomboid pull too.  Didn't do any heavy rowing here to try and avoid aggravating it.  Also, I realized after doing the 1.5 pullups that I was doing them as sternum pullups. Not sure why I didn't think of that earlier, such an evil combination!

June 15, 2015 Lower Body

• Romanian Deadlifts: 315*4 350*4 385*3 405*2-right rhomboid/lat sprain..see below
• HPC: 135*5 185*2 195*1 205*1
• HPS: 135*3 145*2
• BB Calves: 315*10 315*10
• Hex-Farmers: 365*111 365*102
• WSARC: 90*6

So I wanted to take it easy on my back...so of course I pull a rhomboid or something.  As soon as I unracked the weight I felt this pain and something 'shift' in my rhomboid on the right side.  Of course I still did the set.  It was killing me for the rest of the day though, anytime I look down and to my left, thus stretching that area.  It woke me up several times in the night too.  My shoulder has been sore from dodgeball, and I feel like this might just be an extension of that.  Probably should have taken a couple days off after the internship started. whoops.  Speaking of which, my numbers actually seem to be higher, I think because I have to wait longer after eating before heading to the gym. I have a habit of going too soon after meals; not enough to really hurt my numbers, but just enough that a lot of energy is diverted to digesting whatever I ate semi-recently. 

June 14, 2015 Sprinting

• 400m: 1:16
• 200m: 1
• Total: 600m

I have got to figure out how to get faster in the 400.  I just keep hitting a wall at the 250m mark.  I think part of the problem is I either do them after I've done my other work and I'm gassed, or I do them first without doing a couple 200s or something at like 80%. 

June 13, 2015 Sprinting

• 100m: 1, 12.47 TIES PR!!, 12.53, 12.78
• 110m: 2

June 12, 2015 Upper Body

• DB Incline: 100*10 100*7 90*6.5
• Sternum Pullups: 10, 7, 7
• Seated Press: 135*6 155*4
• Chest Supported Rows: 135*5 135*5
• DB Farmers: 120*100
• Paloffs: 100*10 80*10

Good session here, had to take off yesterday my legs are just toasted at this point.

June 10, 2015 Dodgeball!

• Dodgeball: 85 minutes

legs...so....dead.....

June 9, 2015 Lower Body

• Olympic Paused Squats: 275*2 315*2 345*2 365*1 375*1
• Front Squats: 275*1 295*X 295*1
• Standing Calves: 260*10 280*10

Never tried olympic squats with a pause at the bottom.  Was splitting rack time with a guy that was doing them so I decided to try.  I don't think my legs have been this dead in the past year, or maybe ever.  I can't describe how dead they are right now.  No way I end up doing deadlifts/olympic lifts later in the week.  Even with leucine I'm still completely dead right now.  I missed 295 because my quads were about to cramp. Waited a few then got it.

June 8, 2015 Upper Body

• Bench Press: 250*3 265*3 275*2
• Pullups: 80*3 80*2 80*1
• DB Standing Press: 50*10 60*6
• Face Pulls: 30*12 45*10
• Close-Grip Bench Press: 135*12 185*10 
• DB Incline Curls: 25*12 30*6

First day of internship; wasn't sure how my energy levels would be but they were actually pretty good, great even.  

June 7, 2015 Sprinting

• 100m: 2
• 400m: 1 NEVER run 100s before 400s again.
• 110m: 1

ooooooooooooooof. Did 100s for speed, hit 12.5 I think...then tried doing the 400 after. I hit a wall at about 180m.  Towards the end I was thinking "pass out on your side so you don't choke to death on the vomit".  I didn't pass out, or puke...but still...about as bad as I've ever felt after running.  

June 5, 2015 Lower Body

• Deadlift (double overhand no straps): 315*3 350*1 370*1 380*1 
• Deadlift (mixed grip): 405*3 425*1
• Hanging Power Cleans: 135*5 185*2 195*1 195*1 - grip gone
• Hanging Power Snatch (straps): 135*4 145*2
• Heavy Bag Carries: 4, 3.5
• Paloffs: 100*10 dun.

absolutely toast.  Exhausted. 

June 4, 2015 Upper Body (PM Workout)

Energy: 4

• DB Incline: 100*10 100*7 100*4
• Sternum Pullups: 11, 7, 5
• BTN Press: 115*11 130*6
• BB Unilateral T-Bar Rows: 135*5 135*6
• Close-Grip Bench Press: 185*8 185*6
• Cambered Reverse Curls: 85*7

A bit fatigued, didn't feel like it was from sprinting earlier though.  Trying to lower weights a bit to add more volume in here. 

June 4, 2015 Sprinting (AM workout)

• 400m: 1:16.5
• 110m: 1
• Total: 510m

Finally running 400s. Wasn't as bad as I thought it would be.  I hit a wall around 260m or so, if I can just move back where I'm hitting that I can hopefully get faster. 

June 3, 2015 Dodgeball

Energy: 8

• Dodgeball: 80 minutes

June 2, 2015 Upper Body

Energy: 9

• Bench Press: 225*3 250*1 265*1 280*1 290*1 300*1
• BB Rows: 225*5 235*4 245*4
• Push Press: 225*1 235*1
• Sternum Pullups: 10, 7
• DB Farmers: 120*100 120*81
• Hammer Curls: 50*6
• Foam-roller rollouts: 2, 2

Great session, last couple of days I've had a ton of energy and really feel strong.  

June 1, 2015 Lower Body

Energy: 10

• Squats: 315*1 355*1 385*1 400*1
• Front Squats: 275*1 300*1 320*1 Ties PR...No actually new PR!!
• BB Calves: 320*10 335*10 
• Heavy Bag Carries: 3.5 3.5

Had a TON of energy here, hit 400 on squats, and tied my PR on front squats, at about 193.5 lbs. body weight. 

edit: 11/15/2015 I was catching up for the past couple weeks and noted that on 11/3/15 I hit 320 on front squatting...was going to put it in my records page as a tie of my record, but for some reason only 310 was listed....went back and checked and sure enough that was my record, so 320 here is a new PR.  Kind of crazy considering I was about 195 here

May 31, 2015 Sprinting

Energy: 6

• 100m: 4
• 200m: 1
• Total: 600m

Good times, threw a 200 in, was gassed after that. 

May 30, 2015 Sprinting

Energy: 7

• 50m: 6

Quick session here working on starts. Felt good. 

May 29, 2015 Lower Body

Energy: 7  CNS: 1

• Deadlift (double overhand): 315*2 370*1
• Deadlift (mixed grip): 425*1 445*1
• Hanging Power Snatches: 135*3 145*2
• Hanging Power Cleans: 185*2 185*1
• Hexbar Farmers: 365*101 365*101
• Paloffs: 100*10
• Standing Calves: 240*10 260*10 toes pointing out as always now

So one of the easiest ways to detect CNS fatigue is by testing grip strength.  In this case I had plenty of energy coming in, but after the thrashing yesterday I had no 'pop' in my lifts, and my grip strength was absolute shit. It was clear my CNS was roasted after speeding through things yesterday.  Still had a fun session. For conditioning purposes I think the 365 hex farmers are better than the 405 ones. The 405 ones are more for violent brute force, and I'll rotate them in where appropriate.

May 28, 2015 Upper Body

Energy:

• DB Incline: 100*9 100*5 100*5
• Sternum Pullups: 10, 7, 6
• BTN Press: 110*10 130*3
• Chest-Supported Rows: 135*5 135*5 135*4
• CG Bench Press: 185*9 205*4 215*1
• Hammer Curls: 50*6 45*6

Time: 31 minutes

OK, so just for fun I wanted to see how fast I could get through this workout, one minute or less rest time between sets.  At the end of this after stretching I couldn't even get up.  My core was still destroyed from those foam roll rollouts I've been doing, and then this workout just decimated me.  If I want to do speedy sessions again I'll probably go for 90 seconds between sets, it would've only added 5 or 6 minutes on to the session, and probably would have saved me some pain.

The Only Two Ways to Feel Good About Yourself

I see a lot of negativity lately on boards towards other members, their progress posts, goals, their training method (crossfit, ss, etc.) or whatever and it got me thinking.  I've been doing this for about 16 years at this point, and in the entire time I've been working out I have only seen two ways to feel better about yourself. This goes for lifting, athletics, finances, regular life, anything really.

The first way is to better yourself, advance yourself, improve yourself in some way, or otherwise get yourself closer to some goal. When you do this you don't really worry about what those around you are doing as much, because you know you're improving yourself, and that's what matters.  You are driven because you know that you are responsible for getting yourself further along in life, and are working at bettering yourself.

The second way is try and tear down those around you, and their accomplishments. Whether with words or actions, this only makes you feel better because when you compare yourself to those around you, their achievements have been lowered, at least in your own mind. This mindset engenders constant comparison to those around you, a lack of self-motivation, and the need to constantly strain for ways to delegitimize the accomplishments of those around you.  It's exhausting, at the end of the day it does nothing real to advance yourself. 


So just a reminder: If you find yourself tearing down the achievements of others in the gym, or making up excuses, or dumping on people here just trying to improve themselves; are you doing it because you truly feel criticism is warranted, or are you falling into that second method of feeling better about yourself.

May 27, 2015 Dodgeball!

Energy: 8

• Dodgeball: 90 minutes

May 26, 2015 Lower Body

Energy: 8

• Squats: 315*1 355*1 385*1 400*1 -shaky depth
• Front Squats: 275*1 295*1 320*nope. got buried 275*1
• Heavy Bag Carries: 3, 3 (round trips on basketball court)
• Foam-roller ab rollouts (from standing position): 3
• Dead Bugs: 10, 10
• Standing Calves: 230*10 250*10

really good session, hit a lot of big lifts and did some taxing stuff.  I need to remember to do BB Calf raises next week though, I prefer them, but always forget and strip the weight after front squats.  

May 25, 2015 PM Upper Body

Energy 7 

• Bench Press: 225*8 225*8 225*7
• Sternum Pullups: 45*2 45*2 45*2
• BTN Press: 115*10 135*5
• Cable Rows: 150*10 160*8
• Close-Grip Bench Press: 205*8 225*3 225*3
• BB Reverse Curls: 70*10

Good session, decided to do a 2nd week of higher rep stuff here, it fits in with cutting; more volume = more calories burned.

May 25, 2015 AM Sprinting

Energy:7

• 100m: 1, 12.44 NEW PR!!, 12.47!, 12.56

THERE we go.