Pole Vaulting Video

Really cool video here, as someone that's terrified of heights the ending actually made me dizzy, but still really neat

March 16, 2015 Upper

• Bench Press (pinkies on knurling): 225*3 245*2 255*3 255*3
• BB Rows: 185*3 205*3 225*3 235*2 
• Push Press: 185*1 205*1 225*1 240*1 250*1(!!)
• Sternum Pullups: 25*3 25*3 25*3
• DB Farmer's Walks: 105*91 105*94

Back to class after spring break, I'm a bit tired today, circadian rhythm has to adjust to a shift of about 90 minutes in wake-up time.  I'll be fine within a day or two.  I got 250 on Push Press, which I'm happy with. I barely got 240, but figured I might as well go for 250 anyway, and I nailed it. SO happy. My all-time record is 255.  Rest of session I just wanted to really hammer out some weighted pullups, and do some farmers walks. Wasn't sure I was progressing on the farmer's walks, then I saw that the last time I did them with 105 I got 67 steps.  So yeah, definitely improving.  

March 15, 2015 Sprinting

• 100m: 8
• Total: 800m

At BU again.  Forecast for this coming week is high 40s, and this coming Sunday may be around 41, if that holds up I may get to run outside at Harvard's track. One can hope. 

March 13, 2015 Lower

• Hanging Power Snatches: 95*5 115*5 125*3 135*3 135*3
• Hanging Power Cleans: 135*5 145*5 155*4 165*2
• Deadlift: 275*3 325*1 365*2 365*1
• Standing Calves: 240*10 260*10

I'm still annoyed that the 135 sets have been harder on snatches lately, not sure why, I need to figure out what I'm doing wrong. I end up 'star-fishing' my legs out to the side on almost every rep at 135 the last couple weeks. Deadlift form felt fine, going to start putting weight back on again. 

March 12, 2015 Upper

• Incline Bench Press: 225*1 245*1 255*1 225*3
• Unilateral BB T-Bar Rows: 135*5 160*3 170*2
• Seated Press: 135*3 155*3 175*2 185*1
• Sternum Pullups: 6, 5, 4
• Waiter Walks: 30*100 35*100

Good session

March 11, 2015 Dodgeball

• Dodgeball: 85 minutes

March 10, 2015 Lower Body

Very low energy here today, I'm distracted by internship searching, and some other stuff. 

• Squats: 345*1,1,1,1
• Front Squats: 275*1 295*1
• Split Squats: 10, 10 -looking at hip balance
• Seated Calves: 115*12 115*12
• Dead Bugs: 10, 10

I'm pretty distracted today, so just wanted to do a quick session.  Also took a look at my hip balance; when I usually do split squats I notice that with my right leg being out in front my hips are very crooked. 

March 9, 2015 Upper

• Bench Press (pinkies on knurling): 265*1 275*1 290*1 225*6
• Pendlay Rows: 135*3 185*3 160*5
• Push Press: 185*1 205*1 225*1 235*1 245*1
• Sternum Pullups: 25*4 25*3 25*3
• Hexbar Farmer Walks: 315*60 315*53
• Push-Up Plank Press: 1:08 1:02

Good stuff here, getting closer to 300 with the narrower grip on benching. 

March 8, 2015 Sprinting

• 100m: 8 

BU track again, really good session here, feel like I'm back to a well conditioned state here, only took 3 sessions. 

March 6, 2015 Lower

• Hanging Power Snatches: 95*3 115*3 125*3 135*2
• Deadlift: 315*2 365*2 385*2 405*1 315*2 315*1
• Wide-Stance Anti-Rotational Chop: 70*10 50*10

Tired after the full body yesterday, kept it light here. 

March 5, 2015 Lower / Upper

• Squats: 315*2 350*1 370*1 385*1
• Front Squats: 275*1 290*1 300*1
• Bench Press (Pinkies on knurling): 260*2 270*1 280*1 290*1
• Sternum Pullups: 6, 6, 4
• DB Farmers: 100*115 100*92 100*80
• Seated Calves: 115*4 - left calf cramp
• Dead Bugs: 10, 10 

March 4, 2015 Dodgeball

• Dodgeball: 90 minutes

Took a couple days off as class project is coming to an end and we need all the time we can spare for it.  

March 1, 2015 Sprinting

• 100m: 8

Again at BU

February 27, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Neutral Grip Pullups: 10, 6, 7
• Landmine Laterals: 45*10 55*5
• Hexbar Farmers: 315*65 335* 25 335*10
• Push-Up Position Plank: 1:00 1:00

Good times.  Brought landmine laterals back in. I just have a hard time figuring out where to fit them in during the week, or remembering to do them at the end of workouts.  Great movement though. 

February 26, 2015 Lower

• Deadlift: 405*1 425*1 445*1 465*1-meh
• Hanging Power Snatches: 95*6 115*5 135*2 135*3 115*4
• Seated Calves: 115*10 125*10
• Dead Bugs: 10, 10

I've been taking it easy on deadlifts the last couple months while focusing on other movements, going to take a couple weeks to lock in form again, and then start piling weight back on.  This wasn't a max attempt here, but still it took more energy than it should have.  Also on hanging power snatches the 135 sets have been harder than they should be lately.  I need to focus on them more. 

February 25, 2015 Dodgeball

• Dodgeball: 85 minutes

good times

February 23, 2015 Upper Body

• Bench Press (pinky on knurling): 250*3 250*3 250*3 250*3 250*3
• BB Unilateral T-Bar Rows: 205*3 225*3 245*3
• Push Press: 225*1 235*1 240*1
• Sternum Pullups: 7, 5, 4
• DB Farmers walks: 105*67

Wanted to get some more reps in with the pinky on knurling width for bench press. Also, push press is going back up.  May take a run at 275 in the coming months. 

February 22, 2015 Sprinting

• 100m: 8

So I finally gave up waiting for the track to melt at harvard and went to BU's indoor track at their gym.  It's a pretty fast track, but the length is weird, 7 laps to a mile, so about 230m.  This means there isn't much of a straightaway. I compensate by starting off the oval, in an area for stretching, that is behind one of the long straightaways, I start sprinting from there, and get to about where 100m is before stopping.  Feels good to get a run in again. After I'm done at BU I'll have to just pay for a day visit to the Y in Newton or somewhere with an indoor track. 

February 20, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Unilateral T-Bar Rows: 135*3 155*3 175*3 (no wraps on first two sets)
• Seated Press: 135*3 165*2 185*1 195*X womp womp
• Sternum Pullups: 8, 7, 4
• Hex Farmers: 275*105 275*82 275*62

nothing spectacular here, just the usual; seated press should go back up now that I'm doing it more again.  I had to rest my shoulder a bit since it was sore for a couple months there.  Everything is back to normal at this juncture. 

February 19, 2015 Lower Body / Olympic Lifting

• Deadlift (double overhand): 315*1 335*1
• Deadlift: 405*1 435*1 455*1 405*1
• Hanging Power Snatches:95*3 115*3 135*3 145*2
• Overhead snatch-grip holds: 145*20(seconds) 145*30
• Hanging Power Cleans: 145*3
• Press Walks: 90*100 90*100

Good times, I feel like my grip strength is improving from the farmers walks, I couldn't have gotten 335 overhand before on deadlifting. My grip has been a weak point, now I really focus on trying to squeeze the bar to death as I pull.  On the snatches, at 145 I held it overhead for a while after each rep, I really like that feeling. Finished with cleans, and then did some press walks; pressing a short-bar overhead and then walking. I count that as a weighted carry of sorts

February 18, 2015 Dodgeball!

• Dodgeball: 80 minutes

Good times dodging

February 17, 2015 Upper Body

• Bench Press (Pinkies on knurling): 225*3
• Bench Press (Pinkies on knurling) Cluster Set: 250*1,1,1,1,1,1,1,1,1,1
• BB Rows: 225*3 245*3 245*3
• Push Press: 185*1 205*1 225*1 235*1
• Sternum Pullups: 8, 6, 5
• Battling Rope - Rope Slam SuperSet: 40*10 50*10

Continuing with the narrower grip bench press, wanted to get some more heavy reps in just to get used to it faster. I didn't lose nearly as much weight on the bar as I thought I would moving my grip in.  I think I could cross 300 lbs again within a couple weeks.  Also, push press weight is going back up.  

February 16, 2015 Lower

• Olympic Squats: 225*3 275*2 300*1 315*1 335*1 355*1
• Front Squats: 225*1 275*1 
• Good Mornings: 225*1 245*1
• Hexbar Farmer's Walks: 275*100 275*81
• Standing Calves: 220*1 240*10
• Dead Bugs: 10, 10

Olympic squats taxed me pretty hard here, great times!

February 15, 2015 Conditioning

• Shoveling: 45 minutes
• Burpees: 15, 9, 10
• KB Snatches: 20*10

Just some light stuff here after having to shovel more f'ing snow. Ugh. 

February 13, 2015 Upper / Lower

• Deadlifts: 315*1,1,1,1,1 deload week
• Hanging Power Snatches: 95*4 115*4 135*3 145*2
• Incline Bench Press: 225*1 245*1 265*1 - left tri felt weird
• Unilateral BB T-Bar Rows: 160*3 170*2
• Suitcase Carries: 30*100 30*100
• DB Reverse Laterals: 25*8 25*6

I fell way behind updating this....I'm entering this on March 12.  Suitcase carries were kept light, trying to really keep form better on these instead of listing over to one side.