September 8, 2015

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

September 3, 2015

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