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.