2016 Progress Pictures!

So I wasn't sure how switching to the full-body workouts would work out, but I've always used my body as a 'lab' for different workout strategies.  I figured my deadlifting workout was almost a full-body workout anyway, so the change wouldn't be extreme.  I may split out squats & bench days again in the future and have a 3x per week split, but for now I'm happy with how things are going.  These pictures are from early/mid October, so I had been doing the full body workouts about 5 months. I don't appear to have lost any density/size over my 2015 pics.  I think my back actually looks a little thicker perhaps.   The pictures this year weren't really 'planned', so I didn't do any drying out or anything (not that I really did in previous years), and one morning I just realized I should take the pics. 

 

This pose is a replica of the one I've done the last couple years....It was actually an accident the first time I took it, but I saw that I probably looked best in that pose so I stuck with it. 

 

I think I have a bit of extra mass on my mid-back here, but could just be the light.

 

Pretty much identical to last year...I think I had better lighting for this pose last year; the Sun was at an odd angle through the window here.

 I have no idea what this pose is, I just do it every year. Side..quad?

December 18, 2016 Full Body

• Front Squats: 225*1 260*1 295*1 315*1 (hold here still)
• Squats: 315*2 340*1 345*1 355*1,1,1 335*1,1
• Bench Press: 235*3 265*1,1,1,1,1,1,1,1
• Pull-Throughs: 150*10 150*10
• T-Bar Rows: 225*5,5 250*5,5
• Dips: 75*3 75*3
• DB Farmers: 120*75 120*70
• Dead Bugs: 10, 10

Was really revved up here, another pre-scripted workout, felt great.  I wish the front squat was advancing a bit more, but other than that happy with the results here.  Weather yesterday had the track covered, so I couldn't sprint.  I noticed that when I don't sprint the days before these workouts I actually do worse, which is odd, you would think I would be better rested.  

December 15, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift (cluster of 10): 425*1,1,1,1,1,1,1,1,1,1
• Snatch-Grip High Pull: 135*3 155*3 180*3
• HPS: 135*1 145*1 no pop... 135*2
• Standing Press: 135*3 150*1 160*1 170*1 180*1 190*1
• Pendlay Rows: 135*5 155*4 175*3
• Reverse Hypers: 120*5 120*5
• Waiter Walks: 80*75
• NS FS Paloffs: 40*6 32.5*10

Good session, was a bit flat on the power snatches, I think the cluster set drained me.  Rest of session went well though! 

December 13, 2016 Sprinting

• 200m: 3
• 100m: 1
• Total: 700m

 Great evening session here, not too cold out which was fortunate. 

December 11, 2016 Full Body

• Front Squats: 225*1 260*1 290*1 315*1 
• Squats: 315*2 335*1 340*1 345*1 350*1 355*1,1 335*1
• Bench Press: 225*3 260*1,1,1,1,1,1,1
• Pullups: 85*1,1 85*1,1 85*1,1
• Pull-Throughs: 150*10 150*10
• DB Press: 60*6 70*3
• Suitcase Carries: 80*81 80*72
• Dead Bugs: 10, 10

Front squats went well, going to hold at 315 next week as well.  Good cluster at 260 on benching, and with the double singles on the pullups.  Didn't get to sprint yesterday, weather prevented it. 

December 8, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift (cluster): 405*1,1,1,1,1,1,1,1,1,1
• Snatch-Grip High Pulls: 115*3 135*3 155*3 175*3
• Hanging Power Snatches: 135*3 150*2 160*1 155*1
• Incline Bench Press: 185*3 205*3 225*1,1,1
• BB Rows: 225*5 250*5,5,5
• Reverse Hypers: 120*5 120*5
• DB Farmers: 120*44 120*45
• NS FS Paloffs: 37.5*6 32.5*10

GREAT session, really had fun here.  Love the snatch grip high pulls. Makes the snatches right after feel super light. Got within 5 lbs. of my PR there.  I pre-scripted this workout, not the weights/sets but the actual exercises, I may do that more often, it helps to prompt me to do exercises I forget about in the moment, like the high pulls. 

December 7, 2016 Dodgeball

• Dodgeball: 90 minutes

Couldn't sprint yesterday, so I did the full 90 minutes here.

December 4, 2016 Full Body

• Front Squats: 225*1 255*1 285*1 310*1
• Squats: 310*1 335*1,1,1,1,1,1
• Bench Press: 225*3 250*1,1,1,1,1,1
• T-Bar Rows: 250*4,3,3 225*5
• Pull-Throughs: 150*10 150*10
• Standing Press: 135*6, 4 dun
• Suitcase Carries: 85*91
• Free-Standing WSARC: 30*10, 10

I enjoy the clusters on squatting & benching, going to keep using them...

December 3, 2016 Sprinting

• 100m: 5
• Broad Jump: 9' 4", 9' 10", 9' 10", 9' 11", 10' 0"

December 1, 2016

• Deadlift (doubl eoverhand): 315*2 365*1
• Deadlift: 405*1,1,1,1,1,1
• HPS: 95*3 120*3 140*1 150*1
• BB Incline: 185*3 205*3 225*1,1,1,1,1
• BB Rows: 225*5 250*5,5,5
• DB Reverse Hypers: 120*5 120*5
• DB Overhead Press-walk: 60*2 dun.
• Ab-Wheel: 10, 10

A bit of a deload here, nothing too extravagant. 

November 29, 2016 Sprinting

• 200m: 2
• Total: 400m

November 27, 2016 Full Body

• Front Squats: 225*1 250*1 280*1 305*1
• Squats: 305*1 330*1,1,1,1,1,1,1
• Bench Press: 225*3 245*3,2,2,3
• Pullups: 80*2,1,1,1,1,1
• Pull-Throughs: 150*10 150*10
• T-Bar Rows: 225*5 235*4 245*3
• Standing Press: 135*5 135*4-dun.
• Waiter Carries: 75*92
• Heavy Bag Yoke Carries: 8 full courts
• Dead Bugs: 10, 10

68 minutes

Really happy with this session, the 330 on squats was basically a cluster set, really got into a groove, going to do this for a while, just add a few pounds each week.  Good volume too, really happy with this.

November 26, 2016 Sprinting

• 110m: 8
• Total: 880m

November 25, 2016 Full Body

• Deadlift (double overhand): 315*1
• Deadlift (hook-grip) 365*1 405*1 
• Deadlift: 445*1 465*1 480*1 405*3
• HPS: 95*3 115*3 135*2 145*1 155*X
• BB Rows: 225*8 250*5 275*3
• Standing Press: 125*10 135*6 145*3
• Reverse Hypers: 120*5 120*5
• DB Farmers: 120*62 120*40
• WSARC: 25*10 30*10

Not too bad here, hit 480 on deadlifting which was fun, in the next few weeks at some point I'm going to start ramping up for more work over 500 lbs. 

November 23, 2016 Dodgeball

• Dodgeball: 80 minutes

November 20, 2016 Full Body

• Bench Press (paused): 225*3 245*1...eh I feel like inclining
• Incline Bench Press: 185*3 205*3 225*1 225*1 meh. maybe not.
• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 300*2 325*1,1,1,1,1
• Pullups: 85*1,1,1,1,1
• Dips: 85*2 85*1
• Pull-Throughs: 150*10 150*10
• Suitcase Carries: 90*93
• NS FS Paloffs: 25*10 25*10

Wasn't super feeling this one, at least benching-wise. Rest went fine. 

November 19, 2016 Conditioning

• 12kg soft ball slams: 20, 20, 20
• Battling Ropes: 50, 50, 50
• Unilateral high box jumps: 3 these really hurt my knees, fuck that. 
• Broad Jumps: 8' 9" indoors, hurts knees

Harvard's track was covered with tents so I went to the gym instead.  Quick session here, the box jumps felt really crappy on my knees. 

November 17, 2016 Lower Body

• BB DL (double oh): 315*1 365*1,1,1,1 405*1,1 (hook grip 365 & 405)
• HPS: 95*5 115*4 135*2 145*1
• T-Bar Rows: 225*5,5,5,5,5
• Standing Press: 95*8 115*8 135*4,2 115*6
• Reverse Hypers: 120*5 120*5
• Waiter Walk: 70*101
• Ab Wheel: 10, 10

Deloaded a tad on deadlifts, just did double overhand stuff. Rest of session went well, bit higher reps than I usually do. 

November 13, 2016 Full Body

• Bench Press: 225*1 250*1 265*1 275*1 285*1
• Front Squats: 225*1 250*1 275*1 290*1 300*1
• Squats: 300*2 315*2 315*1,1,1,1
• Pullups: 16, 11, 6
• Pull-Throughs: 150*10 150*10
• Cable Rows: 200*2, 2
• DB Farmers: 120*71 120*55
• Dead Bugs: 10, 10

Good session, not sure the feet up/no arch/paused rep stuff really helped with benching at all to be honest. Also, really focused on form for the squats, making sure both hips / sides of my posterior chain were firing evenly. As I mentioned last week I want to straighten that out.  I noticed after the workout my left knee was not sore, which I haven't been able to say much after squat day recently.  Also, banged out a good set of pullups to start there, haven't tried regular unweighted ones in ages...

November 12, 2016 Sprinting

• 110m: 5
• Total: 550m
• Broad Jumps: 9' 4", 9' 9", 9' 8", 9' 10", 9'4" whoops, 9' 10"

Full compression gear, wonder if I would have been over 10' without it, definitely increases the difficulty. 

November 10, 2016 Full Body

• Deadlifting: 315*1 365*1 405*1 435*1 455*1,1
• HPS: 95*3 115*3 135*1 145*1 155*1-40 second hold
• Standing Press: 115*8 125*8 135*6 145*3
• Landmine Rows: 205*10 225*10 250*5
• Reverse Hypers: 120*5 120*5
• Standing Press Walk-DB Farmer SuperSet: 75*62
• Free-Standing WSARC: 32.5*10

Well, deficit deadlifting didn't really seem to help with regular deadlifting...

November 8, 2016 Sprinting

• 200m: 3
• Total: 600m

November 6, 2016 Full Body

• Front Squats: 225*1 250*1,1,1,1,1,1
• Squats: 315*1 335*1,1...left knee locking up 335*1
• Flat Bench, paused, no arch, feet up: 225*1,1 235*1,1 245*1 250*1
• Sternum Pullups: 12, 6, 5
• Push Press: 185*1 205*1 225*1 185*3 185*3
• Pull-Throuhs: 150*10 150*10
• Waiter Walks: 75*88 80*58
• Free-Standing Station N.S. Paloffs: 25*10 25*10 

I've gotta focus on form for squats, I've had that weird imbalance for a while now, I think because when I sprint I start with a split stance and the same leg is always back.  As it is now, when I squat heavy, or even moderate, coming up from the bottom it's like my left leg extends WAY faster than my left...but my shoulders are still level, so my hips shoot WAY to the right.  That stresses my left knee, my lower back, and is just generally shitty form. Going to focus on that for the next couple months while bulking and see if I can repattern.

November 5, 2016 Sprinting

• 110m: 5
• Total: 550m

November 2, 2016 Dodgeball

• Dodgeball: 45 minutes

November 1, 2016 Conditioning

• Sled Pulls: 225*1 270*1 315*1 360*1 NEW PR!!

whew well that was exhausting...quick workout though. 

October 30, 2016 Full Body

• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 315*1 335*1 365*2 375*1
• Bench Press, paused, no arch, feet up: 215*3 245*1 260*1 235*1
• 1.5 Pullups: 6, 4, 3
• Pull-Throughs: 150*10 150*10
• Chest-Supported Rows: 140*3,3,3
• Suitcase Carries: 85*92 90*73

October 29, 2016 Sprinting

• 110m: 8
• Total: 880m

Good session; had some nice weather so I went for a longer session. 

October 27, 2016 Full Body

• 4" Defecit Deadlift: 315*1 365*1 
• Deadlifting: 405*1 445*1 465*1
• HPS: 95*3 115*3 135*1-60 second hold 145*1 60 second hold 155*1 60 second hold
• LM Rows: 205*8, 8, 8, 8, 8
• BB Incline: 185*3 205*3 225*1 235*1
• DB Standing Press Walk: 75*60
• Ab Wheel: 10, 10

Good stuff. 

October 26, 2016 Dodgeball

• Dodgeball: 60 minutes

October 25, 2016 Sprinting

• 200m: 3
• Total: 600m

October 23, 2016 Full Body

• Front Squats: 225*1 255*1 285*1 305*1
• Squats: 315*1 335*1 355*1 375*1
• Bench Press, paused, no arch, feet up: 205*3 235*2 250*1,1 235*2,1,1
• Pullups: 90*1,1,1,1
• Pull-Throughs: 150*10 150*10
• DB Standing Press (unilateral): 70*5 65*6
• DB Standing Press Walk: 70*50 70*43
• Dead Bugs: 10, 10 '

October 22, 2016 Conditioning

• Battle-Rop Rope-slam SS: 30-10 30-8
• Sled Pull: 225*1,1 270*1 315*1,1 340*1

Track was covered in tents so I hit the gym instead...can't believe I got that sled pull...really love doing those..need to incorporate them more.

October 20, 2016 Full Body

• 4" defecit deadlifts: 225*2 315*1 405*1 445*nope 405*1 tired?...no...hungry
• BB Incline: 185*1 225*1 225*1,1,1,1
• LM Rows: 160*8 180*8 205*8 225*8
• Standing Press: 135*5 135*5 135*6
• Reverse Hypers: 120*5 120*5
• DB Farmers: 120*81 120*70
• Free-Standing-Station Narrow Stance Paloffs: 30*10 30*10

Was a bit hungry before this...kind of crimped the workout a bit. 

October 19, 2016 Dodgeball

• Dodgeball: 65 minutes.  

Definitely like leaving about 20 minutes early, feel much fresher the next day, plus I still get a good run in while playing. 

October 18, 2016 Sprinting

• 200m: 3
• Total: 600m

October 16, 2016 Full Body

• Front Squats: 225*1 255*1 285*1 305*1
• Squats: 315*1 345*1 370*1 
• BB Calf Press: 370*10
• BB Flat, no arch, paused, feet up: 185*3 225*2 245*1,1,1 225*2 225*2
• Sternum Pullups: 11, 6, 4
• Pull-Throughs: 150*10 150*10
• Dips: 10, 10
• Waiter Walks: 75*103
• Ab-Wheel: 10, 10

Good session, trying to bench with my feet up off the ground as well, trying to put maximum difficulty on getting the bar off my chest, since that's my sticking point when attempting to max out. We'll see if this works, going to try for a few weeks. 

October 15, 2016 Sprinting

• 110m: 7
• Total: 770m

October 13, 2016 Full Body

• 4" defecit deadlifts: 315*3 no chalk, double oh 365*1 405*1 435*1 405*1
• HPS: 95*3 125*3 145*2 155*1
• HPS overhead hold: 155*60 seconds
• BB Incline: 185*3 225*2 225*1-toast
• DB Reverse Hypers: 120*5 120*5
• Chest Supported Rows: 90*8 115*6
• DB Farmers: 120*70 120*45
• FS WSARC: 27.51*10 32.5*10

58 minutes

More deficit deadlifting..

October 12, 2016 Dodgeball

• Dodgeball: 80 minutes

October 11, 2016 Sprinting

• 200m: 3
• Total: 600m

October 9, 2016 Full Body

• Front Squats: 225*1 265*1 285*1 305*1
• Squats: 315*1 340*1 365*1
• Front Squat Walkouts: 405*8seconds 405*6 seconds
• BB Flat, no arch, paused: 185*3 225*2 245*1 265*1
• Pullups: 90*1,1,1,1
• Pull-Throughs: 150*10 150*10
• Chest Supported Rows: 120*7
• Fingertip Pullups: 2, 1
• Waiter Walks: 70*90
• Dead Bugs: 10, 10 

62 minutes

Good times, need to do front squat walkouts more often, really enjoy them.  Tried doing some pullups on the edge of a cable cross, like the support beam, using just my fingertips. Felt weird. 

October 8, 2016 Sprinting

• 110m: 6
• Total: 660m

October 6, 2016 FUll Body

• 4" Deficit deadlifts: 315*3 (double overhand) 365*1 405*1 425*1 405*1
• HPS: 95*3 125*3 140*1 150*1 160*X blah
• Snatch Grip High pulls: 160*4
• BB Rows: 245*5 265*5 280*3
• BB Incline Bench: 185*3 205*5 225*1 250*1
• 1.5 Pullups: 6
• Overhead DB Press Walk: 65*73 65*53
• Narrow-Stance FS Paloffs: 25*10 25*10

Good session...I'm curious if the deficit deadlifts will help with breaking off the floor when I go back to regular deads, going to try for a few weeks here and see what happens.  It definitely feels harder, as evidenced by barely getting 425. 

October 4, 2016 Sprinting

• 200m: 3
• Total: 600m

October 2, 2016 Full Body

• Front Squats: 225*1 250*1 275*1 300*1
• Squats: 315*1 340*1 365*1
• Bench Press, no arch, paused reps: 185*3 225*2 245*1 260*1 275*1
• Pullups: 85*2 85*1 85*1 85*1
• Pull-Throughs: 150*10 150*10
• Suitcase Carries: 80*92
• Dead Bugs: 10, 10

Good workout, nothing unusual, surprised I got 275 on a paused rep with no arch though. 

October 1, 2016 Sprinting

• 110m: 8
• Total: 880m

September 29, 2016 Full Body

• DL Double overhand: 315*1 365*1
• Deadlifting: 405*1 435*1 455*1
• Hanging Power Snatches: 95*3 115*3 135*3 (50 sec hold) 145*2 155*1 (48 sec hold)
• Standing Press: 135*3 145*3 155*2 165*1
• Pendlay Rows: 135*5 155*3 175*3
• Overhead Press Walks: 65*70
• Dead Bugs: 10

September 28, 2016 Dodgeball

• Dodgeball: 70 minutes

September 27, 2016 Sprinting

• 200m: 3
• 110m: 1
• Total: 710m

September 25, 2016 Full Body

• Front Squats: 185*2 225*1 265*1 285*1 305*1 315*1
• Squats: 315*1 345*1 370*1
• Bench Press: 225*2 250*2 275*1 280*1 295*1
• Pullups: 80*2 80*2 80*1 *80*1
• Pull-Throughs: 150*10 150*1
• Waiter Walks: 75*93
• Ab-Wheel: 10, 10

62 minutes

Not bad, felt really good for this one, lots of energy. 

Septmeber 24, 2016 Sprinting

• 110m: 2
• 100m: 11.97, 12.09, 12.12, 12.23
• 110m: 1
• Total: 730m

blah...although, not too bad considering the wind was unfavorable. 

September 22, 2016 Full Body

• BB DL (double overhand): 315*1 365*1
• BB DL: 405*1 425*1 445*1 465*1
• HPS: 95*3 115*3 135*2 145*1
• BB Rows: 235*5 255*5 275*4 (barely got it)
• BB Incline: 185*3 205*3 225*1 245*1
• Reverse Hypers: 120*5 120*5
• Cable Rows: 160*5 170*5
• DB Farmers: 120*62 120*61
• FS WSARC: 30*10 30*10

55 minutes

whew...really packed it in here, tons of big movements, great workout. 

September 20, 2016 Sprinting

• 200m: 3
• 110m: 1
• Total: 710m

September 18, 2016 Full Body

• Front Squats: 225*1 255*1 275*1 300*1 310*1
• Squats: 315*1 340*1 365*1 375*1
• Front Squat Walkout: 405*8 seconds
• Bench Press: 225*3 245*2 265*1 275*1 285*1
• 1.5 Pullups: 6, 4, 3, 3
• Suitcase Carries: 80*112
• Pull-Throughs: 150*10 150*10
• Ab-Wheel: 10, 10

Good workout, nothing unusual here. 

September 17, 2016 Sprinting

• 110m: 7
• 50m: 3
• Total: 920m

September 15, 2016 Birthday workout

• Deadlifting: 315*1 405*1,1,1,1,1,1 cluster
• HPS: 135*2 135*2 135*1 135*1
• BB Incline: 185*6 205*4 225*1
• BB Rows: 225*5 245*5 265*4
• Waiter Walks: 70*115
• Free-Standing Cable Station WSARC: 30*10 30*10

Quick workout here, ate beforehand, but not enough, was pretty hungry, impacted performance. 

September 14, 2016 Dodgeball

• Dodgeball: 75 minutes

September 13, 2016 Sprinting

• 200m: 3
• 100m: 1
• Total: 700m

September 11, 2016 Full Body

• Front Squats: 225*1 250*1 275*1 290*1 300*1
• Squats: 315*1 335*1 355*1 - post. chain tired
• Olympic Squats: 315*1 315*1
• Bench Press: 225*3 245*1 255*1 270*1 280*1
• Sternum Pullups: 11, 5, 5
• Pull-Throughs: 150*10 150*10
• Pendlay Rows: 155*7 175*3
• Hex Farmers: 405*92 405*55
• Dead Bugs: 10, 10

68 minutes

Good session, a tad tired from sprinting, but otherwise went well. 

September 10, 2016 Sprinting

• 110m: 7
• Total: 770m

September 8, 2016 Full Body

• Deadlift (Double overhand): 315*1 365*1
• Deadlift: 405*1 435*1 455*1 475*1
• HPS: 95*5 115*3 135*1 145*1
• HPS overhead hold: 145*60 seconds
• Standing Press: 95*10 115*8 135*3 135*2
• Chest-Supported Rows: 115*5 135*5 145*3
• Reverse Hypers: 120*5 120*3
• Suitcase Carries: 80*80
• Free-Standing Narrow-Stance Paloffs: 30*10 25*10

September 7, 2016 Dodgeball

• Dodgeball: 60 minutes

I like playing a bit shorter when I go, instead of the full time I leave like 20 minutes earlier and I am SO much fresher the next day. 

September 6, 2016 Sprinting

• 150m: 4
• 100m: 1
• Total: 700m

September 4, 2016 Full Body

• Squats: 225*3 275*3 315*2 335*1 315*1 
• Front Squats: 225*1 250*1 275*1
• BB Rows: 225*5 250*3 275*2,2,2,2
• BB FLat, no arch, paused, cluster: 245*1,1,235*1,1,225*1,1,1,1,1,1,1
• Pull-Throughs: 150*10 150*10
• DB Standing Press: 60*8 60*6
• Landmine Rows: 180*8 205*6
• Sternum Pullups: 6 D.U.N.
• Overhead Press Walk: 60*43 60*62
• FS WSARC: 30*10
• Dead Bugs: 10, 10

63 minutes

I figured after yesterday my legs would be tired. They were.   Still had a good session here though, really enjoying the landmine rows, need to work them in more often. 
 

September 3, 2016 Sprinting

• 110m: 9
• Total: 990m
• Broad Jumps: 9' 2" 9' 2" 9' 6" 9' 4"  legs are d.u.n.

good to be back, felt livelier; legs will probably be tired tomorrow, but still a great session. 

August 27, 2016 Sprinting

• 110m: 1
• 100m: 2
• 110m: 3
• Total: 640m
• Long Jumps: 13' 1" 12' 4" 12' 2"...still working on timing here...keep stopping at stripe then jumping
• Broad Jump: 9' 3" 9' 3"  

Still pretty tired, I think it's time for an off-week.  On long jumps I never really thought about how much work goes into timing things.  I keep hitting the board, stopping basically, and then jumping which kills my momentum.  I can't really uncork a good jump because I'm constantly worried about if I'm hitting the board with the wrong foot, etc.  

August 25, 2016 Upper Body

• BB Incline: 185*3 225*2 235*1 245*1 255*1
• Sternum Pullups: 11, 7, 5, 4
• Chest-Supported Rows: 115*4...ate way too soon before this...
• narrow stance free-standing paloffs: 30*10
• Ab-Wheel: 10

Since my posterior chain has been worn out lately I decided to just do an upper body session.  Ate a bit too soon before it.  So full of beans.

August 24, 2016 Dodgeball

• Dodgeball: 90 minutes

August 23, 2016 Sprinting

• 150m: 3 EXHAUSTED

 Again with short rest...not sure it's really helping me build up anything to be honest. 

August 21, 2016 Full Body

• BB Squats: 225*6 275*4 315*1 340*1 340*1 - post. chain tired
• Front Squats: 225*1 250*1 250*1 250*1 250*1
• Flat Bench, paused, no arch: 225*3 cluster: 240*1,1,1,1,230*1,1,1
• Bench Press: 225*5
• Pull Throughs: 150*3 150*3 150*3
• Pullups Cluster: 80*1,1,1,1,1
• Sternum Pullups: 8
• LM Rows: 225*3 225*2 225*3
• Unilateral Hip Thrusts: 90*4 90*4
• Unilateral DB Standing Press: 60*4 - r. shoulder irritated
• Suitcase Carries: 80*75 80*70
• Dead Bugs: 10, 10 
• Narrow-Stance Paloffs: 30*10

Good session, posterior chain is tired, and still tight but I did a lot of lighter stuff here and had a good time. 

August 20, 2016 Sprinting

• 110m: 4
• Total: 440m

tight tight tight...didn't feel good, didn't want to push too hard here and risk injury. 

August 18, 2016 Full Body

• Bench Press, no arch, paused, cluster: 225*1,1,1,1,1,1,1,1,1,1,1,1,1,1,1
• Hex-Bar Deadlifts: 405*1 495*1 535*1 405*3
• BB Rows: 225*5 250*3 275*2
• Hanging Power Snatch: 95*5 115*3 135*1-60 second hold 135*1-60 second hold
• Reverse Hypers: 100*5 100*5 100*5
• 1.5 Sternum Pullups: 4
• WSARC: 30*10

64 minutes

Back is still knotted up a bit, so I did some hexbar deadlifting. I know it doesn't "count" but boy is it fun.  

August 16, 2016 Sprinting

• 100: 1
• 200: 1
• 300: 1
• 200: 1
• 100: 1
• Total: 900M

Tried this 'ladder' thing where you take like 90 seconds rest between these sprints....My hamstrings were having none of it.  It was somewhat warm, raining, humid..not fun conditions for running in. I like hot, humid, and sunny. 

August 14, 2016 Full Body

• Front Squats: 225*1 245*1 265*1 285*1
• Seated Good mornings: 135*6 185*5 205*6
• Standing Press: 135*5 145*3 155*3 135*6
• Pull-Throughs: 150*10 150*10
• Pullups: 80*2,1,1,1
• Unilateral Hip Thrusts: 85*4 85*4
• Incline Bench: 185*6 205*6 exhausted
• Chest-Supported Rows: 140*4 140*4
• Waiter Walks: 70*95
• Ab-Wheel: 10, 10

60 minutes

Really crammed stuff in here.  My hamstrings are tired.  I've also got this knot in my mid/lower left back.  It's been there for a while vaguely, but the last week or so it's been pretty knotted up.  Really only effects me when sitting for extended periods, or when I have weight on my shoulders, like with squatting.  I'd take a rest-week off, but I just did.  One of those things that'll probably nag me until I get a massage to work it out.

August 13, 2016 Sprinting

• 110m: 2
• 100m: 11.90, 11.94, 12.07
• 110m: 2
• Total: 740m

Good session, despite some cool, cloudy, damp weather.  Can't really complain, this whole summer has been absolutely scorching, tons of days over 90. 

August 11, 2016 Full Body

• BB Flat, paused reps, no arch:  225*3 245*2 255*1 260*1 260*1 - really sore all over, left ass is also very sore, hard to plant well.
• Hex Deadlifts: 405*1 495*1 525*1 
• Hanging Power-Snatch: 95*3 125*3 145*1 (30 second hold at top) 155*1 (30 second hold at top)
• Sternum Pullups: 12, 6, 4
• Suitcase Carries: 75*83
• Narrow-Stance Free-Standing Paloffs: 30*8 30*10

 62 minutes

wooo....was VERY sore after dodgeball yesterday and sprinting 2 days ago. Didn't do an ice bath Tuesday, probably should have. Went with some hex deadlifting to try and give things a rest. Of course that always just makes me want to load up the plates.  Also, if I had to pick a favorite feeling in working out, it would be holding the weight over my head after a snatch.  The wide-grip, and just feeling every muscle in my body firing to stabilize it gives me such a rush, and really hammers my core.

August 10, 2016 Dodgeball

• Dodgeball: 90 minutes

Definitely enjoying doing dodgeball every other week instead of every week, at least for now.  With the full body workouts I like being well-rested when I go in on Thursdays. 

August 9, 2016 Sprinting

• 110: 1
• 200: 25.65 NEEW PR!!, 1
• Broad Jump: 9' 5" 9' 7"
• Long Jump (50m mark for start): 11' 6", 12' 7"

wooooo.  Again, not super faster for the 200, but I'm starting from a standing position, and I don't devote much time to them, so I'm happy.  On long jumping what I'm finding is that timing so that I hit the board properly and jump has been difficult. I keep setting up a foot short, almost stopping, short stepping, then jumping, which kills 90% of my momentum from the run, hence the shit distances. 

August 7, 2016 Full Body

• Squats: 315*1 345*1 345*1 tired legs (sprinting yesterday)
• Front Squats: 225*1 255*1 275*1
• Standing Press: 135*6 145*3 150*3 155*2
• 1.5 Pullups: 6, 4, 4
• DB Unilateral Hip Thrusts: 70*3 70*3
• Cable Rows: 160*6 160*5
• Pull-Throughs: 150*10 150*10
• BB Incline Bench: 185*3 205*3 225*1 -d.u.n.
• waiter walks: 70*101 
• Ab-Wheel: 10, 10

65 minutes

 Good stuff; it's the start of October and I'm just getting to posting these workouts now, been preoccupied with other stuff.  Legs were tired for this session from sprinting yesterday.

August 6, 2016 Sprinting

• 110m: 8

awful air quality...just thick/soupy/hazy awful feeling....not good

August 4, 2016 Full Body

• Bench Press: 225*3 245*3 265*1 275*1 250*1,1,1 cluster
• DL Double Overhand: 315*1 365*1 405*1 (hook grip)
• Deadlift: 445*1 475*1
• Hanging Power Snatch: 95*3 115*3 135*2 145*1 150*X 135*5
• Pendlay Rows: 135*5 185*3 205*2
• Push Press: 135*3 185*1 205*1 225*1/2
• Reverse Hypers: 95*6 95*6
• Suitcase Carries: 70*90 70*83
• Narrow-Stance Paloffs: 25*10 25*10

Good session, missed 150 on the HPS which annoys me, but otherwise did fine.  I like these full-body workouts, especially for the summer.  I do wonder if in the winter when it's too dark to go for that 2nd weekly sprint session in the evening after work if I may split out into an upper/lower deal again.  Something like Saturday: full body (since I don't prioritize sprinting in the winter, I would do it on Sundays), Sunday: Sprinting, Tuesday: lower body, Thursday: upper body.   Just a thought.  I don't feel like I'm losing strength doing the full bodies, but I wonder how much I can gain as well. 

August 2, 2016 Sprinting

• 110m: 2
• 200m: 2
• Total: 620m

Nothing spectacular, just the usual. 

I will say, one of the things I liked about being in school longer than anticipated is that I can come out on these hot afternoons with the sun beating down on the track and not many others there, and get my session in.  Just being out there at that time fills me with peace, it's the same feeling I get when I would play basketball for hours straight some nights, in my younger years, behind Southwick's town hall.   I talk to myself a bit, think about things, and just love the feeling. I don't like the thought of not having days like that when I finally get a job with this degree.   I don't know if it really feels the same going out there on a weekend day later on; usually I go in the morning, I could try in the afternoon, I wonder if the track would be crowded. 

July 31, 2016 Full Body

• Squats: 225*3 275*1 315*1 340*1 355*1 225*3 -tired legs
• Front Squats: 225*1 250*1 275*1
• BB Incline: 185*3 205*1 225*1 240*1 250*1
• Pull-Throughs: 150*10 150*10
• Sternum Pullups: 11, 6, 4
• Landmine Rows: 245*3 245*3
• Suitcase carries: 65*95 65*80
• WSARC: 60*10 70*10
• Dragon Flags: 2

65 minutes

My posterior chain is freakin tired, no surprise after yesterday.   On squats I feel like I've been breaking from the hip and knee unevenly, mainly just breaking at the hip and then kind of knee breaking at the end.  Focused on doing it simultaneously here.  Also on suitcase carries focused on shifting my hips to the unloaded side so I didn't lean, and clamping down my core to hold that position. 

July 30, 2016 Sprinting, Broad Jumps

• 110m: 2
• 200m: 26.04, 1, 1 
• 110m: 2
• Total: 1040m
• Broad Jumps: 9' 6", 9' 9", 9' 11", 9' 11.5", 10' 1"!!!!, 10' 3" NEW PR!!, 9' 11", 9' 6", 9' 9"

Ok, so on the 200 I thought for sure I had 25.5. There wasn't even any wind for once hurting on the straightaway, ran hard all the way through...Somewhat annoyed. I felt really good though going into this, decided to put in a longer session.  The thing is as you get older, or even start hitting your mid-30s, even if you SEE that there are people running 100s in the high 10s in their 50s or whatever, you still start to wonder.  You think about how many more really great workouts you have; I've always treated every workout like it could be my last, but still.  

So I went over to broad jumps; I tried using the other sand pit, it's by the quieter end of the track, I liked it more.  I've been really close to a PR lately, but haven't been able to get over 10'...then my first 'exploratory' jump I had 9 and a half feet. That's always a good sign.  Next couple went well, and narrowly missed 10' on 2 straight.  I was exhausted from the sprinting, but part of me wonders if losing all the weight to sweat makes it easier to jump further.  

This just felt like one of those days that are rare, and when you get that feeling you have got to take advantage of it.  There's a million things that go into max athletic performance, and you can't always control right when you peak.   I kept pushing, narrowly missed my PR, and then uncorked a 10' 3" jump.  I'm going to try and remember everything about that jump to see if I can replicate it again.  I absolutely stuck it.  So happy. I love sprinting and I absolutely love jumping.  Very few things do I enjoy more.

I like being in shape.  It might sound conceited, but I really do.  I mean, the body's purpose is to keep your brain alive, protect family, etc.  I've built something that can do that pretty darn well.  

Anyway, I think I'm going to try adding in long jumping next session, and also I want to post some progress pics pretty soon.  


EDIT: I just realized that my previous record had stood for almost 3 years...holy moley. I thought I set it in 2015..

July 28, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1 405*1
• Deadlift: 445*1 465*1 480*1
• DB Flat: 85*10 100*6 105*8
• Hanging Power Snatches: 100*3 125*3 140*2 150*1/1 (db flat stuff really exhausted me)
• BB Rows (Giant Set w/ standing press): 245*5 265*3 285*3
• Standing Press (continuation of giant set): 135*7 145*2 135*2 -completed gassed.
• Reverse Hypers: 90*6 90*7
• Hex Farmers: 405*100
• Narrow-Stance Free-Standing Paloffs: 25*10 25*10 25*10

65 minutes

I wanted to just switch some things up here for a session, I like doing that before I get in a rut.  405&365 deadlifts used hook grip.  The DB Flat 85&100 sets were done with minimal rest between sets, was completely locking up after 6 reps there.  My whole upper body was tired after all that, didn't have much pop for the snatches.  After that I did 6 straight sets only taking time between to change the weight and grab a quick drink from the fountain right there on the weight floor.  Was completely toasted after that.  Enjoyed the Hex Farmers too...always feel badass.  The problem with them is it takes so long to set up and then break them down...without them this would have been a 60 minute workout.  

Finished with standing paloffs; I say narrow stance, but it was really with my feet shoulder-width apart.  Usually people do them with their feet spread several inches past shoulder width: 

I liked doing them narrow-stance, it's much more difficult, I think I may start doing them more, I felt it in different parts of my core & hips. 

July 26, 2016 Sprints

• 110m: 2
• 200m: 1
• 110m: 1
• Total: 530m

sigh. Really windy again, killed my 200 time.  Otherwise fine session. 

July 24, 2016 Full Body

• Squats: 225*3 275*1 315*1 335*1 350*1 365*1 -knot in lower left back still, hurts to squat.
• Front Squats: 245*1 255*1 275*1 - same
• Incline Bench: 185*3 205*3 225*1 235*1
• Pullups Cluster: 85*1,1,1,1,1
• Pull-Throughs: 150*10 15*10
• Unilateral DB Press: 60*10
• LM Rows: 225*4 225*4
• DB Goblet Carries: 120*91 120*114
• Dead Bugs: 10, 10

63 minutes

Still have that knot in the back, hurts when pressure is put on my back from above, like with squats.  Rest of session went good, although I would have preferred more volume. 

July 22, 2016 Sprinting

• 110m: 3
• 220m: 1
• 200m: 1
• 110m: 1
• Total: 860m

Did a Friday session since I've got some stuff going on tomorrow and don't want to try and squeeze a half-assed session in then. 

July 21, 2016 Full Body

• Bench Press: 225*5 245*3 265*1 280*1 -lower left back is too tight, can't arch.
• Sumo DL: 315*1 365*1 405*1 445*1 475*1
• Hanging Power Snatch: 95*3 120*2 140*1 150*1
• BB Rows: 240*3 260*3 280*3
• Dips: 60*5 60*4
• Reverse Hypers: 85*6 85*6
• Overhead Carries: 65*65
• Ab-Wheel: 10, 10

63 minutes

Not a bad session, lower left back is really tight though, made things difficult. 

July 18, 2016 Sprinting

• 110m: 1
• 200m: 1 20mph headwind. Seriously.
• 100m: 1
• Broad Jump: 9' 8", 9' 9", 9' 8", 9' 7"

Remember when my attempts to run the 200 weren't marred by a hideous headwind?  Pepperidge farm remembers. On the plus side I can run full throttle through about 180m now, without wind maybe that would be the full 200.  Still feeling a bit run down, even after the 2 days off; I actually feel carb-starved even after fat-kid Saturday.

July 15, 2016 Sprinting

• 110m: 1
• 100m: 11.94, 11.78!! NEW PR!!
• 200m: 26.22 fucking wind
• 100m: 1
• Total: 610m

continuing progress!  Didn't feel fabulous, but the wind died down enough for me to hit a great time on the 100 there, both of them actually went really well.  I don't know what it is, but the past few weeks the wind on the track has been just awful. I'm not sure if it's because of the new buildings nearby altering wind patterns for this time of year, or what. But it's usually just dead-heat on the track this time of year, which I love.  

July 14, 2016 Full Body

• Bench Press: 225*5 250*3 250*2,2
• Sumo Deadlift (double overhand): 315*1 365*1
• Sumo Deadlift: 405*1 455*1
• Hanging Power Snatch: 95*3 115*3 135*3
• Hanging Power Snatch Overhead Hold: 135*20 seconds
• BB Rows: 230*3 250*3 270*3
• Unilateral Hip Thrusts: 70*6 70*6
• Revers Hypers: 80*6 80*6
• DB Farmers: 120*78 120*60
• Paloffs: 45*10

63 minutes

Felt really flat here, think I may take the weekend off; going to go sprinting tomorrow though.  

July 12, 2016 Sprinting

• 60m: 2
• 100m: 12.04, 12.16
• 200m: 1
• Total: 520m

Crappy wind conditions again.  Also felt a bit flat.  

July 10, 2016 Full Body

• Front Squats: 225*1 255*1 280*1 300*1
• Squats: 315*1 340*1 365*1-dizzy
• Standing Press: 155*4 170*1 155*3 155*2
• Pull-Ups (cluster): 85*2,1,1,1,1,1,1
• Pull-Throughs: 150*10 150*10
• BB Incline: 185*3 205*2 225*2
• Landmine Rows: 225*3 270*2
• Standing Press Walks: 65*63 65*41
• WSARC: 40*10

63 minutes

Felt a bit fatigued, didn't sleep great last night I don't think. Still bagged 300 on front squats, and had a nice cluster set on pullups. 

July 9, 2016 Sprinting

• 110m: 3
• 40y:2
• 110m:3
• 400m: 1 (jog)
• ~720/~1120 (if counting 400)

Went with a friend, damp/drizzly out.

July 7, 2016 Full Body

• Bench Press: 225*3 250*3 270*1 285*1
• Sumo Deadlift (double overhand): 315*1
• Sumo Deadlift: 405*1 445*1 475*1
• Hanging Power Snatch: 95*3 115*3 135*1 145*1 150*1
• BB Rows: 225*3 245*3 265*3
• Standing Press: 145*3 165*2 175*halfway
• Unilateral Hip Thrusts: 65*5 65*5
• Heavy Bag Pedestal Carries: 2, 2
• Ab-Wheel: 10, 10

65 minutes

Bit slower pace here, everything went well though, deadlift numbers went up a bit which was nice.  

July 6, 2016 Dodgeball

• Dodgeball: 75 minutes

Left a few minutes early, was exhausted

July 6, 2016 Sprinting

• 110m: 1
• 200m: 25.75!! NEW PR!!, 1

whoooo!  Continuing to chip away here...I'm making it further and further at full-speed before I hit that drop at the end.  Hoping for sub 24 once I can go all-out for the full 200.  No wind here, beautiful day.  Took yesterday off to rest up for this and it paid off.  Will do dodgeball tonight as well. 

July 3, 2016 Full Body

• Olympic Squats: 225*3 275*1 305*1 325*1
• Front Squats: 275*1 290*1 300*1
• Pullups: 80*2 80*2 80*1,1,1
• BB Incline: 185*3 205*3 225*1 245*1
• Pull-Throughs: 150*10 150*10
• Dips: 90*3 90*2
• Reverse Hypers: 55*8 55*6
• DB Standing Press Walk: 60*85 60*60
• Dead Bugs: 10
• Ab-Wheel: 10

63 minutes

Switched it up with some olympic squats here.  Surprisingly got more than I expected out of front squats afterward. 

July 2, 2016 Sprinting

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

Not great running conditions weather-wise, that sheering wind was all over the track today, took a stab at the 100 record, didn't come even close.  Did some 200s, figure when the wind dies down it'll feel super easy since the two here were like running through stew with the wind blowing right in my face on the straight-away. 

June 30, 2016 Full Body

• Bench Press: 225*3 245*2 255*1,1,1
• Sumo Deadlift (double overhand): 315*1
• Sumo Deadlift: 365*1 405*1 445*1 465*1-cramping 405*3
• Standing Press: 135*3 155*3 165*1 135*6
• BB Rows: 225*3 250*3 270*3
• Unilateral Hip Thrusts: 65*5 65*4
• DB Goblet Carries: 120*112(!!)
• Free-Standing Paloffs: 45*10 45*10

58 minutes

Was feeling a bit flat, didn't push things on benching.  Figured I'd try sumo deadlifting for a switch. I always forget that you don't just automatically add 20 lbs. on to your previous conventional deadlift session, sumo emphasizes different parts.  I actually almost had my legs cramp on the 465 pull.  Figured no way was I doing any snatches after that.  Also added in unilateral hip thrusts; wanted to work those in for a while now. 

June 28, 2016 Sprinting

• 110m: 5

Wasn't going to be breaking any records here, just a nice supplemental session

I've now been working out over half my life

I started when I was several weeks shy of 17 and a half, I’ll be 35 in September; I calculated it, and at some point in the past couple I crossed the point where I had been working out for half my life. Looking back to when I started, it seemed like your early or mid 30s was pretty much when you started to decline, and I wondered what would happen when I got here. Turns out nothing has really changed at all. I figured I’d share some of the hyuuuge points that got me here; none of this is groundbreaking, but really I’ve tried so many different things over the years, I can tell you this advice works.

1. Compound movements. Pick a routine, it doesn’t matter which, someday once you know enough about your body you can even make your own, like I do. Whatever routine you do, have it based around the compound movements. My first couple years I tried every machine in the world, and after my noob gains were finished I made 0 progress.
2. Diet. When you start out, track every single molecule that goes into your body (and yes, alcohol counts. Every drop of it). Pay attention to the nutrition advice on the gainit/loseit forums. Yes it seems boring at first, just have some discipline and follow some sort of nutritional regime for a couple months; the progress you’ll see eventually reinforces continued healthy eating. Eventually you can branch out into more exciting foods, but you kind of have to ‘reset’ eating habits. This was the biggest one for me. I started out 5′ 10″ 130 lbs. I started eating a bit more, hit 160…and then never gained another pound or ounce of strength. I wasted my first 5 years on this. It wasn’t until my early-mid twenties that I started tracking how I ate, and found that I was only getting about 1900 calories per day, and barely hitting 90g of protein. Once I fixed that and did some bulking cycles, I hit 190+ lbs at around 10% bf within 3 years. I’m still above 190 now, and below 10% last I checked, and it is ALL because of getting my diet together.
3. Rest. Sleep. Holy crap does this matter, ESPECIALLY as you begin throwing around bigger weights, and again once you start approaching your natural potential. I know, binge-watching CSI:Tulsa or whatever horse-shit is on TV now is good fun, but seriously, there is so much research on sleep-debt now and the life-shortening effect of it. Just get 8 hours of sleep (or more if you need it), and be done with it. An extra hour of sleep and hitting the gym well-rested usually results in 30-35 lbs. extra on a deadlift max for me, I’m not exaggerating. A lot of movements depend heavily on your CNS not being shot, and sleep is really the only way to restore it.
4. Mobility/Stretching. Do it. I know it’s boring, but even 10 minutes per day can make a huge difference. I started in my late 20s doing a lot more, especially stuff for hips/quads/hams because so many movements are lower-body intensive. Stretching can also help people that sit at chairs all day get rid of the forward-shoulder slouch that most people have. Regardless, it helps stave off injuries and can help you recover better. Those of you that are younger and reading this and brushing it off, I was in your shoes once too, believe me, when you get past your mid 20s you start to stiffen up if you don’t take care of things.
5. Set a Goal: If you are training like a 100m sprinter, when your goal is to be a defensive lineman…well you’re not going to get where you want. Make sure your routine, diet, everything, matches it up with what that end goal is. Seems straightforward, but I feel like 80% of people screw this part up.
6. Attitude/Consistency: This is probably the biggest point, and it covers everything else I’ve written here. With all of this, you have to be consistent. A month on, a month off, a month on a month off etc. isn’t going to get you anywhere. Neither is pushing it at the gym one day and then slacking off for 6. Or staying on a nutritional plan, and then falling off of it for 10 days, and then going back on for a month, and then off for 2 weeks, etc. I owe almost all of my success to my consistency. Attitude is the other part of that; if you treat this like something you HAVE to do, then it’s a chore, if you treat it like something you GET to do, then it’s an opportunity. Make it work; I have so many more family obligations, work obligations, etc. than I did half a lifetime ago (man did the last 10 years especially fly by fast). I switched back to full-body workouts to cut down my sessions in the gym from 4 to 2 per week (I also sprint twice per week), so that I can spend more time with family, and get extra days of recovery in. It’s worked great. My point is, find a way to fit fitness AROUND your life, not your life AROUND fitness, and then stick to it.

Anyway, this is getting long, so I’ll wrap it up, and just say it’s amazing how much the world has changed the past 17 years. The internet wasn’t the source of fitness knowledge like it is now, and what little there was basically ended up being broscience. There are so many resources available now, that someone 17 reading this can right from the beginning start training the right way, and I think that’s awesome. I didn’t know how long I could keep going when I first started, but now my goal is to be as healthy/strong/fast as humanly possible for as long as I live, and that’s my overarching goal with all my training/diet/rest/etc.

June 26, 2016 Full Body

• Front Squats: 225*1 265*1 285*1
• Squats: 315*1 335*1 350*1 -tired hamstrings
• Pullups: 80*3 80*2 80*2
• Sternum Pullups: 9
• Pull-Throughs: 130*10 140*10 150*10
• BB Incline: 185*3 205*3 225*1 235*1
• LM Rows: 180*5 225*3 270*2
• Standing Press: 135*5 - toast
• Waiter Walks: 75895
• Dead Bugs: 10, 10
• Dragon Flags: 1

61 minutes

Good session, ice-bath after, as always.  Hamstrings were a bit tired after sprinting yesterday. 

June 25, 2016 Sprinting

• 200m: 1, 26.00, 26.41
• 100m: 2
• Broad Jump: 9' 0", 9' 3", 9' 5" wet sand

So my thinking was that since Danehy Park's track feels slow I should be able to get another PR here. Didn't happen even though I felt fast.   Did some other stuff....sand was wet on the jumping pit so I couldn't really let it fly, or it would hurt when I landed.

June 23, 2016 Full-Body

• Bench Press: 225*3 245*3 260*1 275*1 290*1
• Deadlift (double overhand); 315*1
• Deadlift: 405*1 445*1 475*1 490*1 (!!, PR for sprint season)
• HPS: 95*3 120*3 140*1 150*1-starfish
• BB Rows: 250*3 270*2 280*1
• Standing Press: 135*1 155*2 165*1
• DB Farmers: 120*81 120*45 120*56
• Sternum Pullups: 6 - shot
• Ab-Wheel: 10, 10

62 minutes

Holy crap did I fit a lot in here in just 62 minutes.   Hit my sprint-season PR for deadlifting, never gotten close to that in sprint season.  Did some extra db farmers...whole thing went well today.  Ice-baths work so well in helping me recover, and the extra off days are great for recovery. Love this.

June 22, 2016 Dodgeball

• Dodgeball: 80 minutes

June 21, 2016 Sprinting

• 200m: 1, 25.94!! NEW PR!!, 26.04!!
• Total: 600m
• Ice-Bath: 15 minutes. 

Whoah...had to go to Danehy park in Cambridge since Harvard's was occupied.  I feel like this track is usually slower, even when I was doing that 2nd 200 after the warmup I thought that it felt slow as heck....and then record...wow.  It felt like 27 seconds or something.  The 26.04 after...man I thought I was going to die after that one.  Feels good man 

Now that I pretty much do the ice-baths after every session not sure I really need to record it every time now....maybe if it's just a long one or short one?  

June 19, 2016 Full-Body (quick session)

• Front Squats: 225*1 255*1 275*1 305*1
• Squats: 315*1 340*1 365*1
• BB Incline: 185*3 225*2 235*1 245*1
• Rope Pullups: 8, 7, 6
• Pull-Throughs: 140*10 150*10
• Waiter-Walks: 75*93
• Dead Bugs: 10, 10

47 minutes

Had to squeeze in a quick session, got 305 on front squats. Feels good man. 

June 18, 2016 Sprinting

• 110m: 6
• Total: 660m

Taking it a bit easy after matching my 200m record & breaking 100m record in space of 7 days

June 16, 2016 Full-Body

• BB Flat: 225*3 240*3 250*3,2,1 -cluster
• DL Double Overhand: 315*1 365*1
• DL: 405*1 445*1 445*1
• HPS: 95*3 115*3 135*2 145*1 155*1
• Chest-Supported Rows: 135*3 160*3 170*1
• Standing Press: 145*6 150*5 135*4
• Heavy Bag Carries: 8 full courts
• Free-Standing Paloffs: 10, 10
• Ice-Bath: 15 minutes

57 minutes

Good stuff, nothing out of the ordinary, Standing Press weight bumped up a bit, and heavy bag carries went easier than usual

June 15, 2016 Sprinting

• 110m: 1
• 100m: 11.97, 11.84 NEW PR!!, 12.21
• Total: 410m 
• Ice-Bath: 15 minutes

Alright, so with the shitty wind yesterday I felt like I was leaving something on the table, headed back out today for a quick session.  Felt GREAT, and finally shaved some more time off my 100m record.  Not bad considering I'm going from a standing start here.  I think I need to focus more on keeping my core tight, I may be losing some of my forward power through the mid-section, going to have to look into that and see if I can't get even faster. 

June 14, 2016 Sprinting

• 110m: 2
• 200m: 26.59 hideous wind
• 110: 1
• Total: 530m
• Broad Jump: 9' 1", 9' 4"  hideous wind

uuuuuuuuuuuuuuugh more awful wind. Was probably 35MPH+ head wind on the straightaway.   Irritating the heck out of me.

June 12, 2016 Full Body

• DB Bulgarian Split Squats: 30*6 40*6 50*4 ooof taxing
• Front Squats: 225*1 250*1 275*1
• Sternum Pullups: 12, 8, 4, 4
• Unilateral DB Standing Press: 60*8 65*6
• Pull-Throughs: 130*10 140*10
• BB Incline Bench: 185*3 205*3 225*1 DUN.
• Cable Rows: 180*3 200*2
• Waiter Carries: 70*120
• Dead Bugs: 10, 10
• Ice-Bath: 15 minutes

56 minutes(!!!)

I love finding some weakness, and those split squats killlllled me.  Very taxing.  Was soaked after this session. Got everything done in 56 minutes.  When considering each side for the unilateral stuff, I did 28 sets.

June 11, 2016 Sprinting

• 110m: 2
• 100m: 12.31 (shit start), 12.00, 12.28
• 110m: 2

Cool out...humid, I feel like I'm pretty close though, got 12.00 at least. 

June 9, 2016 Full-Body

• Bench Press: 225*3 250*1 265*1 275*1 280*1
• DL Double overhand: 315*1 365*1
• DL: 405*1 445*1 465*1
• HPS: 95*2 115*2 25*2 135*2 145*1 155*1
• Standing Press: 145*5 150*5
• BB Rows: 235*3 255*3 285*2
• Hex Farmers: 405*80
• Free-Standing WSARC: 45*8 45*7
• Dragon Flags: 2
• ice-bath: 15 minutes

62 minutes

Definitely like leading off here with bench pressing, doesn't take anything away from deadlifting. Was a tad bit tired so I took it easy on deadlift weight.

June 8, 2016 Dodgeball

• dodgeball: 90 minutes

good session!

June 7, 2016 Sprinting

• 60m: 1
• 110m: 1
• 200m: 2
• Total: 570m
• Ice-Bath: 15 minutes

More bullshit wind at the track.  This is crazy; it's been so mild/chilly this late-spring, and the wind has been constant. Really irritating.

June 5, 2016 Full Body

• Front Squats: 225*3 250*2 275*1 300*1
• Squats: 315*1 340*1 365*1 375*1
• Push Press: 185*1 205*1 225*1
• Sternum Pullups: 11, 7, 6
• Incline Bench Press: 185*3 205*3 225*1 235*1
• Cable Rows: 170*5 190*2
• Waiter Carries: 65*109 65*91
• Pull-Throughs: 130*10 140*10
• Ab-Wheel: 10, 10
• Dead Bugs:10
• Ice-Bath: 15 minutes

60 minutes

I like leading off with front squats, need to do it more often.  I'm not going so high that I'm heavily fatigued after, and it's a great primer for regular squats. Plus it pre-fatigues my quads just a tad and forces me to use more posterior chain in my squats.  Rest of session went well.

June 4, 2016 Sprinting

• 110m: 6
• Total: 660m
• Ice-Bath: 15 minutes

crappy weather, too cool out. 

June 2, 2016 Full Body

• Bench Press: 225*3 250*3 265*1 275*1,1
• Deadlifts: 315*1 365*1 405*1
• Deadlift: 430*1 455*1 480*1-whoah
• HPS: 95*3 115*3 135*3 145*1 155*1
• Standing Press: 140*4 145*4
• BB Rows: 225*3 250*3 275*2
• DB Farmers: 120*98 120*69
• Free-Standing WSARC: 40*10, 40*10
• Dragon Flags: 2
• Ice-Bath: 20 minutes

 61 minutes

Whew....can't believe I pulled 480 in the middle of sprint season, the day after dodgeball.  That's probably an in-season record for me; I'm usually so fatigued I'd only pull like 455 max.  Rest of session went great.  Still no soreness when using the icebaths.

June 1, 2016 Dodgeball

• Dodgeball: 90 minutes

May 30, 2016 Sprinting

• 110m: 2
• 200m: 26.31, 26.68 waaargarbl awful headwind
• Broad Jump: 9' 4", 9' 7", 9' 8.5"
• Ice-Bath: 12 minutes

 awful headwind at the track again, weather has been so mild this year other than that one day, and sooo much windier than I can remember a May being.  It's killing my 200 times, because the wind acts as a sheer for the curve start of the 200, then I hit the straightaway and it's always a strong headwind.  I'm not saying I'd be turning in 20 seconds or something, but I'm gassing out the last 20m or so of these things because I'm fighting a 30mph wind the whole time. 

May 28, 2016 Full Body

• Pin Squats (Olympic Depth): 225*2 275*1 300*1 315*1
• Front Squats: 245*1 265*1 285*1 300*1
• Pull-Throughs: 130*10 140*10
• Bench Press: 225*3 235*3 245*3 255*3
• Pullups: 70*3 70*3 70*2
• Dips: 70*4 70*3 70*2
• Heavy Bag Pedestal Carries: 2, 2
• Ab Wheel: 10, 10
• Ice-Bath: 15 minutes

60(!!!) minutes

I think my body is adapting to the quicker pace, more rapidly than I anticipated.  Going to possibly switch up which days I'm doing what exercises on...may move bench to Thursdays, lead off with it, that way I'm still getting some upper-body priority stuff done when fresh.  Plus it doesn't effect my deadlifting at all so I can do that right after at full strength for.  Did some pin-squats here to switch it up and work at exploding off of bottom of movement. 

May 27, 2016 Questival

• Questival: 9 hours

Scavenger hunt type thing all over the Boston metro...great fun.  Walked a ton; wouldn't usually include this here, but it was about 94 degrees out. 

May 25, 2016

• Deadlift (double overhand): 315*1 365*1
• BB DL: 405*1 430*1 455*1 
• HPS: 95*3 115*3 135*3 150*1 160*1
• Standing Press: 135*9 140*6 150*3
• Sternum Pullups: 10, 6, 5
• Hip Thrusts: 275*5 300*5
• BB Incline: 185*3 205*2 225*1 - gassed
• T-Bar Rows: 135*4
• Hex Farmers: 365*102
• Free-standing WSARC: 40*10 40*10
• Ice-Bath: 15 minutes

65 minutes

Surprised I got the 455 the day after sprinting, felt good though.  Whole workout went well, starfished a bit on the 160 HPS.   Took another ice-bath when I got home, 0 soreness day after.  Heck as soon as I got out of the tub I was as fresh as before I even worked out. Loving this stuff.  Full-bodies and ice baths both have worked out better than I could have hoped.

May 24, 2016 Sprinting

• 110m: 2
• 200m: 26.90, 26.84, 1
• 110m: 2
• Broad Jumps: 9' 4", 9' 7", 9' 10"
• Ice-Bath: 15 minutes

I've started working in ice-baths after sprinting/full-body workouts, going to see how it impacts soreness. So far I've had 0 doms after the past couple workouts.  Not like a big reduction, a total elimination of it.  Hopefully that stays the case. 

May 23, 2016 Yoga

• Yoga: 30 minutes / 20 minutes 

Did some yoga, felt GREAT, painful at the time, but great after.   My hips haven't been this loose in ages.  Enjoying the day off...tomorrow will be a sprinting  day.


Also, here's the video I used for the 30 minute session.  This lady is amazing, love her stuff. 

 

May 22, 2016 Full Body

• Squats: 275*1 315*1 335*1 355*1 365*1 @15minutes
• Front Squats: 225*1 245*1 265*1 285*1 @20minutes
• Overhead Squats: 95*5 115*5 @25 minutes
• Bench Press: 225*3 245*2 265*1 275*1 @37 minutes
• Pendlay Rows: 155*3 175*3 195*3 @43 minutes
• Dips: 60*5 60*5 @47 minutes
• Waiter Carries: 60*87 60*72 @54 minutes
• DB Reverse Flyes: 30*10 @55 minutes
• Freestanding-Station Paloffs: 45*10 @58minutes
• Hollow-Core Holds: 20 seconds, 20 seconds @61 minutes

61 minutes

Whoah...that didn't take nearly as long as I thought.  I think the fact that I was limiting myself to 70 minutes really forced me to keep things moving. My strength didn't fade either; I was kind of holding off a tad, I'll go harder next time now that I know what it feels like.  This was 26 sets, really 29, since the paloffs and waiter carries have to be done one side at a time.  Plus warmups on squats & benching...I flew through this...feels great. 

May 21, 2016 Where I'm Going From Here:

So the people that have been reading this for a while know that I wanted this to be more than a repository for past workouts; I wanted to post about lifestyle type stuff, nutrition, rest, recovery, research, etc.  Then I spent the past 18 months getting an MBA, so that kind of put me in a position where I was constantly buried with work.  HOWEVER, I'm done!  I finally have time again, and will be posting a lot of research I've been reading, links to an instagram if for whatever unconscionable reason you should want to see that, and possibly starting a youtube channel for talking about topics.  

The biggest change for me personally is that after several years of talking about it, I'm going to finally switch to full-body workouts.  It's kind of intimidating after doing the split I have for the past 7+ years at this point. But it's time to change; my goal has always been to be as athletic as possible, as efficiently as possible.  My workouts have really morphed over the past year into pseudo-full-body sessions anyway....I hit the deadlift/snatch/carry/core in one session as is...all that's missing is an upper body pushing exercise, and a row/pullup variant to hit my already toasted lats from deadlifting.  

I've also noticed the past few years that as I sprint more, during the summers I wear down; by July & August my weights are going down that I can push, and my speed drops, I just tire out.  As it applies in a more useful sense for anyone reading this, I'm not entirely convinced that people can train hard more than 3 or 4 times per week.  This article came out in a rather timely fashion, and seems to back up what I'm thinking.  This would give me two extra recovery days per week, let me go real hard on the two full-body days, and go over a bit in calories.

But it's more than that as well; I've known for some time that after finishing grad school I'd be working at a job with longer hours probably. Maybe not insane, but just longer.  I'm going to have a family soonish as well.  I just don't have the same time as I did in my 20s, but I want the same results.  Plus, there are so many things to enjoy in life, the gym should make those things better, not take a huge amount of time away from them, or be the focus of life, unless competing is your job or passion.  I take about 3 minutes getting ready in the locker-room before I hit the weights, do it for 45 minutes, then shower & get dressed after which takes 10 minutes. Let's call that one hour, four times per week.  I can get it to 2 sessions per week, and if I give myself 70 minutes, and just leave after and shower at home, that's 2.5 hours. Obviously the two sprinting sessions per week stay the same, but still every week I get 90 more minutes with people I care about, or doing other things I enjoy.  Anyway, this is starting to ramble, so I'm going to wrap it up now.

May 21, 2016 Sprinting

• 110m: 4
• 200m: 2
• 110m: 2
• Total: 1060

 There we go, I'm back. Had a nice few days off.  I was so run down at the start of this week...it's birdwatching's busy season as well, so I was hiking a lot, and then trying to workout in the afternoons.  I was already running a bit ragged and then the extra hiking just put me over the edge. Needed a few days to eat a caloric surplus and just rest. Felt much better out there today.  Looking forward to getting back to things on Monday. 

May 17, 2016 Lower Body

• Squats: 275*1 315*1 335*1 355*1 - time for some days off.
• Front Squats: 225*2 255*1
• Hip Thrusts: 225*5 275*5
• Overhead Squats: 135*3 -oops, meant to do 115
• Pull-Throughs: 130*10
• Ab-Wheel: 10
• Dead Bugs: 10, 10

Yeah I need to take a couple days off here, I am burnt the fuck out, no pop.  I'm going to refeed for 3 or 4 days, and take the next few days off.  Will get back to things Saturday or Sunday for a sprint session, whichever day has better weather. 

May 16, 2016 Upper Body

• Bench Press: 225*3 245*3 265*1 225*1 285*1 225*6
• Edge Pullups: 4, 4, 4
• Standing Press: 135*9.5 145*5.5
• Chest-Supported Rows: 135*5 135*5
• Suitcase Carries: 75*94

Feeling tired here, did some pullups with just my fingertips on the edge of the beam supporting a cable cross....standing press was ok.  I may take a few days off and do a re-feed at the end of this week.
 

May 15, 2016 Sprinting

• 110m*6

Good session

May 13, 2016 Lower Body

• DL (hook grip): 315*1 365*1 405*1 435*1
• Deadlift: 425*1
• Hanging-Power Snatch: 95*3 115*3 125*3 135*2 145*2 155*1 135*2
• Overhead Snatch Hold: 135*30 seconds
• Free-standing Paloffs: 45*10
• Hollow Core Holds: 25 Seconds

I don't think hook grip is for me, I feel like my palms are pretty big in comparison to fingers, and the hook grip just crushes my thumbs.  They were fucked up for a few days after doing it last week, and then here they were too. Both times my thumb nail split open the side of my thumb from the pressure as well.  Rest of session went well...I like the snatch holds, I feel every muscle in my core/trunk stabilizing on them. 

May 12, 2016 Upper Body (workout 2)

• Standing Press: 130*10 140*7 150*4 160*2
• Rope Pullups: 8, 6, 6
• Dips: 60*6 60*5 60*4
• W-Bar Cable Rows: 140*8 150*6
• Heavy Bag Yoke Carries: 6

Obviously not completely rested after sprinting this morning, still did well though, standing press is progressing. 

May 12, 2016 Sprinting (Workout 1)

• 110m: 6

Beautiful out, going to do a later gym session as well. 

May 11, 2016 Dodgeball

• Dodgeball: 85 minutes

 

May 10, 2016 Lower Body

Feeling logy

• Squats: 315*1 345*1 365*1
• Front Squats: 225*1 245*1 265*1 285*1
• Good Mornings: 185*3 225*2 245*1
• Overhead Squats: 45*5 95*5
• Pull-Throughs: 130*10 140*10
• Heavy-Bag Bear Hug Carries: 6 (full court trips)
• Dead Bugs: 10, 10

Was dragging a bit for this one, no pop really, made up for it by doing more stuff than usual at lower weights.

May 9, 2016 Upper Body

• Bench Press (narrower grip): 205*10 235*5 255*2 275*1 225*5
• BB Rows: 225*5 250*5 275*4
• Standing Press: 125*10 135*8 145*5
• Reverse Flyes: 25*10
• Waiter Walks: 75*83

Medium grip on the bench press, not close-grip but narrower than I usually do.

May 7, 2016 Sprinting

• 110m: 5
• Total: 550m

Cold, started raining during session....at least this coming week it finally warms up...we may even hit 70 degrees! Finally! 
 

May 6, 2016 Lower Body

• Deadlift (double oh): 315*1,1,1 365*1 405*1, 425*1 -hook grip
• HPS: 95*5 115*5 135*3 145*1 155*1
• unilateral prisoner reverse hypers: 4
• Overhead squats: 45*10 75*10
• free-standing paloffs: 45*10
• wsarc: 70*10

Finally tried hook gripping on deadlifts...holy crap. Thumbs hurt, but man is it easier to pull double overhand. Doing that from now on for double overhand.  Also the reverse hypers KILLED my hamstrings. I got the idea from a T-Nation article here

Also continued with overhead squats, forgot how much I love those things. Went much better this week
 

May 5, 2016 Upper Body

• Standing Press: 110*10 125*10 135*6 125*8
• BB Rows: 245*5 265*5 285*3
• BB Incline (closer grip): 135*10 185*10 205*5 gassed
• Heavy-bag pedestal carries: 2 

Felt great, next week I'm going 125-135-150 for first 3 sets on the press and seeing how that goes. 

May 4, 2016 Dodgeball

• Dodgeball: 90 minutes

was absolutely exhausted after this one, won most of the games I was in, barely was hit, so I was running around for 80%+ of the time 
 

May 3, 2016 Lower Body

• Squats: 315*2 345*1 365*1 375*1
• Front Squats: 250*1 280*1 left adductor cramped!
• Pull-Throughs: 90*10 100*10 110*10 120*10 130*10
• Ab-Wheel: 10
• Dragon Flags: 1, 1, 1

I'm doing a couple weeks of ECA, think I was a bit dehydrated here....adductor cramped like crazy, absolutely couldn't do any more squatting movements, switched over to pull throughs.  Was sore for 4 days after (hamstrings from pull-throughs, adductor from cramping). 
 

May 2, 2016 Upper Body

• Bench Press (narrower grip): 185*10 225*6 250*3 265*1 275*1
• Pullups: 80*2 80*2 80*1
• Standing Press: 105*10 120*10 130*8
• Chest-Supported Rows: 135*5 135*5
• Waiter-Walks: 70*100

went a bit lighter here and put in some reps. 

April 30, 2016 Sprinting

• 110m: 10
• Total: 1100m

I was TOAST after this one, but we had nice weather, and looking ahead it's shitty weather again for at least one more week. What a chilly rainy start to Spring! At least today was nice. 

April 29, 2016 Lower Body

• Deadlifting (double overhand): 315*2
• Deadlift: 405*1 445*1 465*1
• HPS: 95*5 115*5 135*3 145*1 - very wide grip
• Overhead Squats: 45*10 65*10
• Hex-Farmers: 405*72
• Free-standing paloffs: 45*10
• Hollow-core Holds: 20, 30 seconds
• Standing Hip Abductions: 10

mixed it up a bit here, went super wide on HPS grip...kind of hurt wrists.  Threw in some overhead squats that KILLED my legs, wasn't used to that, going to start adding them in more.  Also doing a little bit of standing hip abduction work here, I feel like I have an imbalance brewing where one side is stronger, want to fix that. 

April 28, 2016 Upper Body

• Standing Press: 100*10 115*10 125*6 115*9
• Pendlay Rows: 185*3 205*2 225*2
• BB Incline (narrower grip): 185*3 205*3 225*1
• Pullups: 45*3 45*2
• Dips: 45*7 45*6

Gradually adding weight on standing presses here...

April 26, 2016 Lower Body

• Medium Box Squats: 315*3 350*3 385*2 410*1 425*X
• Front Squats: 225*1 265*1 285*1
• Good Mornings: 225*3 225*3
• Hip Thrusts: 135*5 225*5
• Pull-Throughs: 140*8 150*6
• Dead Bugs: 10, 10

Threw in some good mornings here, and also started doing bilateral hip thrusts, Feels good man. 

April 25, 2016 Upper

• Standing Press: 95*10 115*8 115*8 105*8 95*8
• BB Rows: 225*5 225*5 275*3 305*1
• Bench Press: 225*3 245*2 - exhausted
• Sternum Pullups: 4, 3
• Dips: 90*2 90*1

Lead off with standing press here since I'm featuring it this cut, really gassed me out doing higher reps like that, kind of like when I was doing higher rep squats. 

April 24, 2016 Sprinting

• 110m: 4
• Total: 440m

Another crappy weather day...

April 22, 2016 Full Body

• Deadlift (thick bar) double overhand: 315*1, 1 365*1
• Deadlift (thick bar): 405*1 425*1
• HPS: 95*5 115*5 135*3
• Standing Press: 95*10 105*10 115*7 115*6
• Pullups: 80*2 80*1 80*1
• Free-Standing WSARC: 35*10 40*8
• Standing Hip Abductions: 10

Good session here, backing off on the deadlifting a bit since I sprinted yesterday.  I'd want to tinker a bit more with what I did here before I would do a full-body like this every week. 

April 21, 2016 Sprinting

• 110m: 2
• 200m: 2
• 110m: 1
• Total: 730m
• Broad Jumps: 9' 11", 9' 4", 9' 7", 9' 8", 9' 10", 9' 10"

Nice weather, taking advantage of it, I'll do a full-body tomorrow. Good times here, I really like 200 meter sprints.  I think on my 'supplemental' day this season I'm going to do 2-3 of those.  Should help me stay leaner as well. Also broad jumps continued to go great.  Tomorrow I'll do a full-body session, should make for a good test-session for future splits I may do...more on that later. 

April 20, 2016 Dodgeball

• Dodgeball: 85 minutes

April 19, 2016 Lower Body

IF

• Medium Box Squats: 315*4 365*3 405*2 430*X
• Front Squats: 225*1 250*1 275*1
• Hip-Thrusts: 135*4 185*6 225*6
• Pull-Throughs: 130*7 140*5
• Ab-Wheel: 10
• Dragon Flags: 1, 1
• Heavy-Bag Pedestal Carries: 2, 2
• Free-Standing Paloffs: 40*10

 Probably last day of intermittent fasting. Was a fun experience; right now I'm working out earlier before class usually, or after getting up on days off, so it's hard to sustain energy when I haven't eaten in 13+ hours.  Still, I could see myself using this when I'm back to working out later in the days after I'm working post-graduation again. 

April 18, 2016 Upper Body

I.F.

• Bench Press: 225*3 250*3 275*1 290*1
• Pendlay Rows: 185*3 215*3 235*3 245*1
• Seated Press: 135*3 155*3 175*2 185*2
• Sternum Pullups: 8, 6

Good session, nothing fancy here.  Did some rare seated press.  Still IF'ing.

April 17, 2016 Sprinting

• 110m: 2
• 200m: 2
• 110m: 2
• Total: 880m
• Broad Jumps: 8' 10", 9' 7" , 9' 4", 9' 10", 9' 3", 9' 11"(!!!)

NICE weather finally.  First full session in a while here, felt great. AND I'm right up against a PR on broad jumping, and I still have a few lbs. left on the cut.  Felt great.  Love love love sprinting/track stuff. 

April 16, 2016 Sprinting

• 110m: 5
• Total: 550m

*sigh* more chilly weather.  I may go tomorrow.  Also, more IF here, session went ok.  I'll probably do it tomorrow as well and then stop. It was interesting, I wake up really hungry, but after a couple hours I'm fine.  I actually have trouble getting all the food in, in the brief window I leave myself to eat all my calories for the day (about 7 hours). 
 

April 15, 2016 Lower Body

More I.F.

• Deadlifting (thick bar) double overhand: 315*1 365*1
• Deadlifting (thick bar): 405*1, 1 455*1 465*1
• HPS: 95*3 115*3 135*2 145*1
• Hex-Farmers: 405*85
• Free-Standing Paloffs: 42.5*10
• Dead Bugs: 10
• Hollow-Core Holds: 20 seconds

I don't feel like my strength is lower with the I.F.....it's just that my endurance isn't there, I gas out really quick both these workouts.

April 14, 2016 Upper Body

Try intermittent fasting next few days.

• Standing Press: 135*5 145*5 155*3 145*4 135*5
• Sternum Pullups: 10, 9, 6
• BB Incline (Closer Grip): 185*3 205*3 225*2
• Cables Rows: 160*6 190*3
• DB Unilateral Standing Press: 60*10
• Suitcase Carries: 80*75

Trying some IF the next few days, just to see what it's like. Doubt I'll stick with it long, I just want to see how it effects me. I wake up miserable, but by the end of the gym session I feel fine, it's like my body knows the big effort stuff is over for the day.  

Also, matched grip width on incline to what I use on standing presses.  

April 13, 2016 Sprinting

• 110m: 4
• Total: 440m

Warmer out today, but legs were tired, trying to take advantage of what has been a so-far-rare warm day this spring

April 12, 2016 Lower Body

• Medium Box Squats: 315*7 365*1 385*4 405*2 425*1
• Fronts Squats: 245*2 265*2 285*1
• Unilateral Hip Thrusts: 65*5 85*5 95*3
• Pull-Throughs: 120*7 130*5
• Ab-Wheel: 10, 10

April 11, 2016 Upper Body

• Bench Press / DB Row Superset: 225*6/120*8 250*3/120*7 265*2/120*6 275*1/120*6
• Dips: 90*3 90*2 90*1
• Push Press: 185*3 205*3 225*2
• Waiter Walks: 85*42 85*53

37 minutes

Good session

April 10, 2016 Sprinting

• 110m: 5
• Total: 550m

 I can't really complain about the weather this winter, but so far the first few weeks of spring have been pretty cold, hard to get in good sessions when I'm layered up. 

April 8, 2016 Lower Body

• Deadlift (thick bar) double overhand: 315*1, 1 
• Deadlift (thick bar) 405*1, 1 430*1
• HPS: 95*5 115*5 135*3 150*1
• Reverse Hypers: 75*6 
• Hex-Farmers: 405*82
• Free-Standing Paloffs: 42.5*10

45 minutes

A deload week, for deadlifting anyway.  Upped hex-farmer weight to up the intensity there. 

April 7, 2016 Upper Body

• Standing Press / BB Row Superset: 115*5/225*5 145*5/250*5 160*4/275*4 170*4/295*4
• DB Incline / Cable Row Superset: 100*8/150*8 105*5/170*6 105*5/190*3
• DB Reverse Flyes: 30*8
• Heavy-Bag Bear Hug Carries: 7 fullcourt trips

34 minutes

suuuper beat after this one, really got it in. 

April 6, 2016 Dodgeball

• Dodgeball: 90 minutes

April 5, 2016 Lower Body

• Medium Box Squats: 315*5 350*5 370*7 385*2 315*7
• Front Squats: 225*2 250*2 275*1
• Unilateral Hip Thrusts: 45*5 65*5 85*4
• Pull-Throughs: 100*7 120*7
• Dead Bugs: 10
• Ab-Wheel :10

45 minutes

Good stuff, carrying on as usual.

April 4, 2016 Upper Body

• Bench Press (Superset): 225*3 245*3 265*2 265*2 265*2
• Pendlay Rows (Superset):  185*3 205*3 215*3 225*2 230*2
• Dips: 45*3 90*3 115*2 NEW PR!! 135*1 NEW PR!!
• 1.5 Sternum Pullups: 4, 2
• Waiter Walks: 70*109 75*87

38 minutes

Wanted to add some supersets in and do a time check,  got everything in with more than 7 minutes to spare from my 45 minute time limit.  Also set a record on dips...never really tried that much before...my...clavicular (?) head of my pecs was super tired the next day.  Good times!

April 3, 2016 Conditioning

• Broad Jumps: 8' 6", 8'9", 9' 1", 8' 6", 8' 8", 9' 1.5", 8' 11", 8' 11", 9' 1"
• 14KG mb slams (30 seconds): 18
• Battling Ropes: 15 seconds
• Running: 1/2 mile, 7.5MPH
• Hollow core holds: 30 seconds
• Free-standing station WSARC: 40*10

snow on the track, so I had to make due with this.  Not bad, somewhat of a sampler of stuff. Even went on the treadmill for a bit. So boring. But I'd like to get a tad more aerobic conditioning. I've often said I don't want to spend any time in that zone, but I think a mile or two per week, just to keep it awake, will help when I run things like the 400m at the track. Hopefully it will keep me from getting gassed the last 30m or so. 

April 1, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift: 405*1 445*1 465*1 480*1
• BB Incline: 225*2 235*1 245*1 255*1
• Sternum Pullups: 9, 6 toasted.
• DB Farmers: 120*71 120*74
• Free-standing station Paloffs: 40*10
• Hollow Core Holds: 25 seconds

Good session, was flying.   Really enjoyed this one.  Got 480 on deadlifts; a bit more back than I would have liked, but not terrible by any standard.  Also, for the core holds here is a link to them.
Haven't done DB farmers in a while so it was nice to get some in.  My forearms are still sore a couple days later.  This was a nice foreshadowing for the future if I do switch to full body sessions.  I'd tweak a few things, but nice to know I have the capacity.  

March 31, 2016 Sprinting

• 110m: 6
• 200m: 1
• Total: 860m

Good weather out, I'll do a full body session tomorrow. In the meantime I had a nice session here, wanted to get one in since the weather this weekend calls for oddly late snow. 

March 30, 2016 Dodgeball

• Dodgeball: 85 minutes

March 29, 2016 Lower Body

• Medium Box Squats: 275*5 315*5 350*5 370*2 385*1 405*1 315*5
• Front Squats: 225*3 250*2 275*1
• Unilateral Hip Thrusts:  45*5 65*5
• Hollow Core Holds: 25 Seconds, 23 Seconds
• Ab-Wheel: 10

Great session....I'm going to do box squats for a few weeks here. I get into the habit of not sitting back into squats well enough, so the box squats really help with that.  On these today I had a hard time at first really setting back, but once I was on the box I could explode up off it really well. I need to ingrain both those patterns again over the next couple weeks and then return to regular squatting, see if I can hit some PRs.  My ass/hamstrings were getting wrecked, I love it.  I love how box squats teach you how to use those parts.  Also did unilateral hip thrusts. I need to focus, on balancing out my hips.  A lot of times when I load up on squatting or snatches my ass will be way to the right on the way up, and it's putting too much torsion stress on my left knee in particular, I want to get that straightened out ASAP. No idea where it came from 

March 28, 2016 Upper Body

• Bench Press (Paused Reps): 225*3 250*2 265*1 270*1, 1
• Bench Press (Paused Reps) (Cluster): 250*1,1,1
• BB Rows: 225*5 250*5 275*5
• Push Press: 185*3 205*1
• DB Overhead Carries: 65*74 65*71
• Dips: 10, 10

March 27, 2016 Sprinting

• 110m: 6
• Total: 660m

Decent weather out, had to bundle up some, but at least got the session in. 

March 25, 2016 Lower Body

• Deadlift (double overhand): 315*1 365*1 
• Deadlift: 405*1 435*1 465*X-wtf....flat today
• Hanging Power Snatch: 95*5 120*3 140*2 150*1 160*1-starfishing
• Pullups: 11, 8
• Suitcase Carries: 80*71
• Dragon Flags: 2
• Free-Standing Station Paloffs: 37.5*10

Fun session, low pop on the deadlifts, but hit 160 on the HPS, albeit with some heavy star-fishing going on.  got some nice heavy suitcases in, and even did some dragon flags.  They were challenging, but I actually got a couple in. 

March 24, 2016 Upper Body

• Incline Bench (suicide grip): 205*3 225*2 245*1 255*1
• Sternum Pullups: 11, 6, 5
• Standing Press: 95*10 115*7
• Cable Rows: 200*2 200*2
• Overhead Carries: 180*110 180*81

Tried suicide grip on the incline benching, not sure it mattered any.  Did well on other things, I really need to put standing press first on these days I think.  The weight is just far too low compared to my other lifts.  I can flip it with incline bench in the order.