October 23, 2016

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. 

October 1, 2016

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.