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.