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!