August 7, 2017

July 22, 2017 Sprinting

Soooo close.  Stumbled on the 100...I was going faster than I have all year, finally felt that speed again, but I wasn't used to it and got sloppy around 70m and had a slight stumble. Probably cost me .3 - .4.  I think I'm presssing a bit as well.  I've written in past years that the winds change in mid August, or sometimes sooner; they go from relatively calm to these swirling sheer-winds across the track.  Once that happens it is really hard to get a PR of any kind.  This year's season was so delayed by thew awful March/April and even early May weather that I feel like I'm behind where I should be, which makes sense.  But the problem is, there's that hard wall looming, when the winds change.  

This could be my first year sprinting where I don't set a PR for myself in the 100.  Add to that the thought in the back of my head about if I'm just getting slower with age....If that starts to happen I'll reformulate routine/diet/etc. to try and stave off slowness and keep adding speed. Still, I don't know if this is age related...I would have had a PR today, and when I count the # of workouts I've had, my track & gym workouts should be roughly even on the year, but I've done 10 fewer track sessions than gym ones.  I'm essentially 4-5 weeks behind.  

  • 110m: 2
  • 100m: 12.07, 1, 1, 1, 1 

July 20, 2017 Full Body

Note from my 505 attempt: Never use form that bad again. I'm lucky my spine didn't explode in a conflagration that consumed 3 city blocks.  Outside of that though...pulled 465 hook grip! Can't say I've ever done that before.  Also, mixed grip carries...holy crap....so one side is done as a waiter walk, and the other side you carry it like a suitcase carry.  It's supposed to be one level lower than a double overhead carry.  I don't know why...because it's about 5x as hard.  Definitely doing these more often.  


  • BB DL: 315*1 365*1 405*1 445*1 465*1 (all hook grip from 365-465) 485*1 505*1
  • HPS: 95*5 115*3 135*2 145*1 150*1 60 second hold at top
  • BB Flat: 225*1 245*1 255*1, 1, 1, 1, 1 cluster
  • Pendlay Rows: 135*5 175*5, 3, 3
  • Mixed-Grip Carries: 70*65 (65 with one waitering, the other suitcasing, and then switching).
  • FS Paloffs: 50*6, 6

July 18, 2017 Sprinting

  • 110: 2
  • 100: 4
Still trying to get back to top speed...hopefully I'm not just getting slower with age.  I feel like I should be faster, but everything is .2-.4 seconds slower than it feels like it should be. 

July 16, 2017 Full Body

Took off yesterday from sprinting, felt fatigued. Had a ton of fun with this workout, had a great spotter so I did a drop set on incline benching, which I never do, but was a fun way to add some volume in.  Cluster on front squats felt great too, really hammers my core when I do them, probably my favorite core exercise actually.

  • Front Squats:225*1 250*1,1,1,1,1,1,1,1,1,1  cluster
  • Squats: 315*1 335*1 355*1 375*1
  • BB Incline: 185*3 205*3 225*1 245*1 265*1-245*1-205*5 drop set 245*2-195*5-145*6-95*9 drop set
  • Pull-Throughs: 120*10, 10
  • Sternum Pullups: 8, 5, 3 TOAST.
  • DB Farmers: 120*84, 84
  • WSARC: 40*10 50*4

July 13, 2017 Full Body

Good times here, thoroughly enjoying guillotine pressing. 

  • BB DL: 315*1 405*1 445*1 465*1 485*1
  • HPS: 95*5 125*5 135*3 145*1 -60 second hold at top of last rep on last two sets. 
  • Guillotine Press: 135*5 185*5 205*3 215*2 225*2 185*5
  • DB Reverse Hypers: 120*5, 5
  • LM Rows: 180*5 225*5 250*5 -all 3 part of a cluster
  • Waiter Walks: 75*85
  • FS Paloffs: 45*10 50*5

July 23, 2017

July 12, 2017 Dodgeball

Had a good time here, definitely like leaving a bit earlier so I can get to bed at my regular time.  

  • Dodgeball: 55 minutes

July 10, 2017 Sprinting

I really went hard on all 6 of these, trying to get that top-gear back.  

  • 100m: 6

July 8, 2017 Full Body

Good session...got 405 double overhand deadlifting.  I was really exhausted after this session...This is why I don't pair front squats & deadlifts on the same day. Just brutal. But I didn't want to skip deadlifting this week, after taking Thursday off.  My hamstrings were done by 460 though.

  • Front Squats: 225*1 250*1 275*1 300*1
  • BB DL: 315*1 365*1, 405*1, 445*1 460*1
  • HPS: 135*3, 3, 3 3 (60 second hold at top last 3 sets, final rep)
  • BB INcline: 185*5 205*5 ( 225*1,1,1 205*1,1 cluster)
  • LM Unilateral Rows: 180*3 180*3 160*3
  • DB Farmers: 120*6, 40 exhausted

July 7, 2017 Sprinting

Need to shift around my schedule this week; sprinting today, gym tomorrow, Sunday off.  Worked on start times here.
  • 60m: 6
  • Total: 360m

July 4, 2017 Sprinting

Blah, horrible starts probably lost .5 on the first and .3 on the 2nd there.  Need to work on that a bit.  It was nice to get out  here mid-day though, since it's the 4th and I have the day off. 
  • 110m: 2
  • 100m: 12.44 12.25, 1, 1

July 2, 2017 Full Body

Went max-effort on sprints yesterday so legs were dead here...did some leg curls before squatting to try and get the blood flowing, not sure it made much difference. 

  • Lying Leg Curls: 70*8 90*8 110*8
  • Squats: 315*1 340*1 360*1
  • Front Squats: 250*1,1,1,1,1
  • BB Incline: 210*5 225*3,3,3 185*10
  • BB Rows: 225*5 250*5 275*3
  • BB Press: 135*4 145*2 toast
  • Waiter Walks: 70*83
  • FS WSARC: 45*7 47.5*5

July 20, 2017

July 1, 2017 Sprinting

Went max-effort here on the 100s...I've been going at like 85-90 maybe this whole season because of the slow start.  I need to re-train that top gear, and starting here.  Also, welcome back broad jumps, you've been missed. Mainly because the sandpit has been damp so the sand is like concrete when I land.  It was nice and dry today though.

  • 110m: 3
  • 100m: 4
  • Total: 730m
  • Broad Jump: 9' 1", 9' 4", 10' 1", 10' 2", 9' 7", 9' 11"

June 29, 2017 Full Body

I really love guillotine pressing...something primal about pushing a bar off your throat.  Also, did a ton of clustered reps on benching today, was really feeling it. 

  • BB DL: 315*1 405*1 435*1 455*1 475*1
  • HPS: 95*5 115*3 135*1 145*1-30 second hold
  • BB Flat: 225*3 255*1,1,1,1,1,1 225*1,1,1,1 (all one cluster)
  • Guillotine Press: 185*4,3
  • DB Reverse Hypers: 120*5
  • 1.5 Sternum Pullups: 4,3,2 toast.
  • Suitcase Carries: 95*100
  • Ab Wheel: 10, 10

June 28, 2017 Sprinting

  • 110m: 5

July 10, 2017

June 27, 2017 Sprinting

So the most severe thunderstorm this summer was closing in all around us...looked like it was going to miss us, then right as I was about to start the skies opened.  Absolute sheets of rain coming down, 40 mph wind...freezing.  I did an extra 200 just for spite. One of the funnest times I've had at the track actually, the other groups/people there were having a blast too.  Really fun

  • 200m: 4
  • Total: 800m

 

June 25, 2017 Full Body

Really stiff, that session on Thursday when I was dehydrated really drained me...getting a quick session in before the beach here.  

  • Squats: 315*1 345*1 345*1 365*1
  • Front Squats: 225*1 245*1 265*1
  • BB Incline: 205*3 225*2,2,2,2,2 cluster
  • BB ROws: 225*5 245*5 265*5 cluster (all 3 sets)
  • Pull-Throughs: 150*10
  • BB Overhead Press Walk: 90*140,140 (cluster)
  • FS Paloffs: 45*10

June 24, 2017 Sprinting

  • 110m: 7
  • Total: 770m

June 22, 2017 Full Body

I was really dehydrated for this one, combination of last couple days, some extra caffeine today, and the weather conspired to sap me pretty bad here.  

  • BB DL: 405*1 435*5 450*3 460*1 475*1
  • Bench Press: 225*3 250*3 265*1 275*1 285*1
  • Guillotine Press: 225*1,1
  • LM unilateral Rows: 135*5 160*5 160*4
  • DB Farmers: 120*80, 74
  • WSARC: 40*7 45*6

June 21, 2017 Dodgeball

  • Dodgeball: 75 minutes

June 20, 2017 Sprinting

The 400 was pretty slow, was just doing it mainly to get a feel for pacing on them...still toying with adding them in..I'm miserable doing them though. 
  • 200: 2
  • 400: 1
  • 110: 2
  • Total: 840

July 6, 2017

June 17, 2017 Sprinting

  • 110m: 7

June 14, 2017 Full Body

Not a bad session, again featuring clusters more here to pick up the density a bit. 

  • Deadlift: 315*1 405*1 445*1 470*1
  • HPS: 95*5 115*5 125*3 135*3 145*1
  • Bench Press: 225*3 250*2,1,1,1,1 cluster
  • Guillotine Press: 205*2,2,1 cluster
  • LM Rows: 180*5 225*5 250*5 275*3
  • Farmers Walks: 120*85, 75
  • FS WSARC: 35*10 40*6

June 13, 2017 Treadmill

Instead of dodgeball this week
  • 1.3 miles / 11 minutes

June 12, 2017 Sprinting

  • 200: 3
  • 110: 2
  • Total: 880m

June 10, 2017 Full Body

This was a quick session after the beach, not bad all things considered.

  • Squats: 315*1 345*1 365*1 375*1
  • BB Incline: 225*1 235*1 245*1 225*1,1,1,1,1 cluster
  • BB Rows: 225*5 250*3 270*2 300*1
  • Suitcase Carries: 90*72
  • Dead Bugs: 10, 10

June 8, 2017 Full Body

Did this one for speed, got it all in at 49 minutes...was exhausted after.

  • Deadlift: 405*1 425*1 445*1 455*1 475*1
  • HPS: 95*5 115*5 125*% 135*3
  • BB Flat: 185*5 225*5 245*3 255*1,1,1,1 cluster
  • GUillotine Press: 205*2,2,2,2
  • Sternum Pullups: 9,5,4 shot. 
  • DB Reverse Hypers: 120*5,5
  • DB Press Walk: 60*55, 48 really shot.
  • Dead Bugs: 10, 10

June 27, 2017

June 7, 2017 Dodgeball

  • Dodgeball: 90 minutes

June 6, 2017 Treadmill

aaaand the weather is shit again. of course. 

  • Treadmill: 2 miles / 18 minutes

June 4, 2017 FUll Body

Legs are a bit fatigued after hammering myself on the track yesterday...not pushing my luck here.

  • Squats:  315*1 335*1 345*1 355*1 365*1
  • Front Squats: 225*1 245*1 265*1 275*1 285*1 300*1
  • BB Incline: 185*3 205*3 225*1,1,1,1,1
  • Pull-Throughs: 150*1, 10
  • BB Rows: 225*5 245*5 265*5
  • Standing Press: 135*5, 5 exhausted
  • DB Farmers: 120*70, 45
  • FS Paloffs: 40*10, 10

June 5, 2017

May 28, 2017 Full Body

Worked in hex farmers at the end here, did an extra set of them...went home and fell asleep for an hour. 

  • Front Squats: 225*2 245*1 265*1 285*1
  • Squats: 315*2 335*1 355*1 375*1
  • BB Incline: 185*3 205*3 225*2,2,2,2,2-cluster
  • Pendlay Rows: 165*5 175*5 185*5
  • Hex Farmers: 405*95, 60, 65
  • Ab-Wheel: 10, 10

May 27, 2017 Conditioning

My gym finally got a prowler sled!  There was some hippy music festival going on by the track, so I took advantage of the prowler and did a bunch of pushes with it, using the vertical poles. 

  • Prowler Pushes: 135*1 180*1 225*1 270*1 315*1 360*1 405*1 360*1 315*1 270*1 225*1 180*1 135*1,1

May 25, 2017 Full Body

I was worried I'd be a bit dead legged, but that was not the case here, still got the deadlifting in, and hit 490 which I'm happy with.  I think next week is a scheduled off week from this workout, but I'll have to check.

  • Deadlifting: 315*1 365*1 405*1 425*1 445*1 460*1 480*1 490*1
  • HPS: 135*3 145*2 150*2
  • Bench Press: 225*3 250*1 265*1,1,1 cluster
  • Guillotine Press: 205*2 205*2
  • Sternum Pullups: 9, 5, 3 tapped.
  • Waiter Walks: 90*75
  • Wide-Stance Anti-Rotational Chops: 35*10 37.5*10

May 24, 2017 Dodgeball

Well, since sprinting has been largely a wash, I don't have to save my legs really for anything...might as well do some dodging every week until the weather clears. 

  • Dodgeball: 60 minutes

May 23, 2017 Sprinting

  • 200m: 3
  • Total: 600m

May 21, 2017 Full Body

Went hiking earlier in the day again, did this after, was a bit fatigued, but not too bad. 

  • Front Squats: 225*1 250*1 275*1,1
  • Squats: 315*1 335*1 355*1 legs shot.
  • BB Incline: 185*5 205*5 225*1,1,1,1,2 cluster
  • BB Rows: 225*5 250*5,5,5,5 cluster
  • DB Farmers: 120*70, 43
  • FS Paloffs: 35*10 40*10

May 20, 2017 Sprinting

Was a bit worn down here, went birdwatching/hiking earlier in the day for a few hours, then explored Marblehead.

  • 110m: 7

May 18, 2017 Full Body

48 minutes...got this one done quickly.  I've been making use of clusters lately to get more training density in, especially on accessory exercises where I'm not really looking to set a PR or something. Although it is fun to do them on hanging power snatches or benching too sometimes, as I did here. 

  • BB DL: 315*1 405*1 435*1 455*1 475*1
  • HPS: 135*3 135*3,3,3,3,3 cluster
  • BB Flat: 225*3 250*2,2,2,2,2
  • Guillotine Press: 185*3, 3
  • Chest-Supported Rows: 115*5,5,5,5,5 cluster
  • Reverse Hypers: 120*5,5
  • Waiter Walks: 80*110!!!
  • WSARC: 35*10

 

May 16, 2017 Sprinting

Did an extra 200....lungs were ready to explode after that...

  • 200m: 4

May 14, 2017 Full Body

rare times...squat racks were taken when I got there so I had to lead off with upper body stuff.  Also, my right quad was trying very hard to cramp up, but I wouldn't let it. 

  • Bench Press: 225*5 245*3 265*1 275*1 280*1
  • Guillotine Press: 185*5, 3
  • Pendlay Rows: 135*5 165*5,5,5,5,5 cluster 
  • Squats:  275*3 315*3,3,3
  • Front Squats: 225*1 250*1 right quad trying to cramp
  • Pull-Throughs: 150*10, 10
  • DB Farmers: 120*82 120*37 done. 
  • FS Paloffs: 40*5, 5

June 4, 2017

May 13, 2017 Sprinting

shit weather.  Got as much in as I could

  • 110m: 6

May 10, 2017 Full Body

43 minutes!!! I used a lot of clusters here and was absolutely beat by the end of this one....felt great. Was SO sore afterward. 


  • BB DL: 315*1 405*3,3,3,3,3,3 cluster
  • HPS: 95*5 115*5 135*3 145*1 cluster
  • BB Incline: 185*3 205*1 225*1,1,1,1,1,1 cluster
  • LM Rows: 180*5 225*5 250*3 250*3 cluster
  • Waiter Walks: 75*90
  • FS WS ARC: 37.5*6,6

May 9, 2017 Sprinting

  • 200m: 3
  • Total: 600m

May 6, 2017 Full Body

wow....decent weather for sprinting...I could get used to this. Tomorrow's a scheduled off day, so no squatting session. 

  • 110m: 7
  • Total: 770m

May 4, 2017 Full Body

Tonnnns of clusters...love guillotine pressing, still haven't found something that hits my chest as much as those.  Really tired after this one.
  • BB DL: 315*1 405*1 425*1 435*1 455*1 475*1
  • HPS: 95*5 115*5 135*1 145*1 135*2
  • Guillotine Press: 185*3,3,3,3,3,2 cluster
  • BB Rows: 225*3,3,3,3,3 cluster
  • Reverse Hypers: 120*5
  • Suitcase Carries: 85*101
  • 1-arm planks: 2, 2

May 27, 2017

May 2, 2017 Sprinting

Decent weather again...I could get used to this...

  • 200m: 3
  • Total: 600m

April 30, 2017 Full Body

So I wasn't sure how tired I'd be after yesterday's sprint session...but I think it went pretty well...threw some clusters in and overall the workout only took 53 minutes.  I think the lower volume before the carries let me get that 130 steps with 90 on the suitcase carries...core was locked for the whole thing too, it wasn't some horse-crap thing where I was getting pulled over to the side by the weight.

  • Squats: 315*3,3,3,3,3
  • Front Squats: 225*1 245*1 265*1 285*1
  • BB Incline: 185*5 205*5 225*1,1,1,1,1-cluster
  • BB Rows: 225*5 250*5 275*4
  • Pull-Throughs: 150*10, 10
  • DB Standing Press: 70*3 dun.
  • DB Suitcase Carries: 90*130!!!!!!
  • Dead Bugs: 10, 10

April 29, 2017 Sprinting

Gorgeous weather outside...finally....went max effort on every sprint. Even the warm-ups...needed to take advantage of the nice weather. Probably going to be tired tomorrow...

  • 110m: 7
  • Total: 770m

April 27, 2017 Full Body

I love this recent power-surge with the deadlifts...I'm not sure if it's the cutting diet I'm using now, or what.  I typically deadlift more when I'm cutting for some reason, I've heard Dave Tate state the same, not sure why that is.  But I'm also doing selective over-feeds on the two workout days in my routine, not sure if that has anything to do with it. 
  • Deadlift: 315*1 365*1 405*1 430*1 45581 475*1 500*1
  • HPS: 95*5 125*5 145*1,1 - 60 second overhead hold on last one
  • Bench Press: 225*3 245*3 265*1 285*1
  • Chest-Supported Rows: 90*10 115*6, 6
  • DB Farmers: 120*85, 60
  • FS NS Paloffs: 35*10,10 cluster

May 22, 2017

April 26, 2017 Dodgeball

Good times! Been meaning to get back out for this, just been busy lately.

  • Dodgeball: 60 minutes

April 25, 2017 Treadmill

I've now surpassed, and most likely doubled my previous total for sprinting sessions that were washed out, for all other year's combined. I don't mind running in the rain, but downpours with track flooding make it a no-go from a danger perspective. 

  • Treadmill: 20 minutes / 2 miles

April 23, 2017 Full Body

Good session...I'm contractually obligated to say "Man, I wish hex farmers were easier to set up, I'd do them every workout!"
  • Squats: 315*3 335*2 355*1 375*1
  • Front Squats: 225*2 245*1 265*1 285*1
  • Incline Bench: 185*5 205*5 225*2 245*1 255*1 205*3
  • Pull-Throughs: 150*10 150*10
  • Pullups: 80*1,1,1,1,1,1-cluster
  • DB Unilateral Standing Press: 60*8
  • Hex-bar Farmer's Walks: 405*65 405*40 legs were jelly even before these.
  • NS FS Paloffs: 35*10, 10

April 22, 2017 Sprinting

Miserable. Freezing. Rainy. Again.  

  • 110m: 7

April 20, 2017 Full Body

Ate waaaaay too soon before this one, definitely held me back.
  • BB DL: 405*1 425*1 445*1 455*1 465*1
  • HPS: 95*5 115*5 135*5 145*2 145*3
  • BB Flat: 225*3 245*2 250*1,1,1 still too full
  • LM Rows: 180*14 225*9 250*4,4,180*7-cluster
  • Reverse Hypers: 120*5 120*5
  • Waiter Walks: 90*72
  • FS NS Paloffs: 30*10, 30*10

May 6, 2017

April 18, 2017 Sprinting

 Wow...4 straight sessions!  Not fantastic weather for a couple of the previous ones, but it wasn't too bad out for this one at least.
  • 200m: 3
  • Total: 600m

April 16, 2017 Full Body Easter Workout

I wasn't expecting a chance to workout today, didn't think the gym would be open, but it was. So after church I headed on over..did some DB work for inclining, really wore me out. 

  • Front Squats: 225*1 250*1 275*1 300*1
  • Squats: 315*1 340*1 365*1 340*1-tight back
  • DB Incline: 90*5 100*5 105*5 85*10
  • Pull-Throughs: 150*10 150*10
  • Sternum Pullups: 11, 7, 4 toast.
  • DB Farmers: 120*70 120*60
  • WSARC: 30*10, 10

April 15, 2017 Sprinting

  • 110m: 7

April 13, 2017 Full Body, quick session

Quick session before church, did a bunch of clusters to get some sets in.

  • Hex Deadlifts: 405*1 455*1,1,1,1,1 (cluster
  • HPS: 95*5 115*3 145*1, 1
  • BB Incline: 155*3 205*3 225*3,1,1,1,1 cluster
  • BB Rows: 225*5 250*3, 3, 3, 3, 3  cluster
  • Waiter Walks: 85*90
  • Ab-Wheel: 10, 10

April 12, 2017 Dodgeball

I like doing this for about 50-60 minutes instead of the 80-90 I used to...I get a good run in, plus I can get to sleep at a decent hour because I'm not as jacked up afterward. 

  • Dodgeball: 50 minutes

April 11, 2017 Sprinting

Wow two straight sessions with tolerable weather...I'm shocked.  Did a lot more volume than I usually would here, but with the weather being awful lately I have to pack as much in when I get the chance.

  • 200m: 4
  • 110m: 1
  • Total: 910m

April 9, 2017 Full Body

Figured I would be tired after first full-bore sprinting session in the past few weeks...I was.  Good session though, quick, 67 minutes. 
  • Front Squats: 225*1 245*1 265*1 285*1 305*1
  • Squats: 315*1 335*1 350*1,1,1
  • BB Incline: 185*6 205*4 225*2,1,1,1,1
  • Pull Throughs: 150*10 150*10
  • Sternum Pullups: 11,6, 5
  • Dead Bugs: 10, 10

May 4, 2017

April 8, 2017 Sprinting

Finally some good weather, probably going to be fatigued tomorrow.  Threw some broad jumps in too. 
  • 110m: 7
  • Broad Jumps: 9' 4", 9' 10", 9' 6.5", 9' 9", 9' 6"

April 6, 2017 Full Body

No 500 attempt here, pretty tired actually, lowish energy.  Did some clusters on snatches..threw in decline bench for ha-ha's. 

  • BB DL: 315*1 365*1 405*1 445*1 465*1 475*1
  • HPS: 135*3, 3, 3, 3, 3 - cluster
  • BB Rows: 225*5 245*5 255*5 265*5 275*3
  • BB Decline: 225*5 245*3
  • BB Seated Press: 135*5, 5
  • DB Farmers: 120*61, 45
  • Ab-Wheel: 10, 10 

April 4, 2017 Treadmill

aaaaaaaaaaaaaand It's raining/icing out again.  At least my aerobic capacity is way up...or something.

  • Treadmill: 4.00 / 40 minutes

April 2, 2017 Full Body

Good sessions, racks were all taken, which rarely happens, so I started with incline benching while they cleared out.  Nothing unusual with this session really.  

  • Incline Bench: 185*5 205*5 225*2 245*1 255*1 225*1, 1, 1, 1 cluster
  • Front Squats: 225*1 245*1 265*1 285*1 305*1
  • Squats: 315*1 335*1 355*1 375*1 315*1,1
  • LM Rows: 180*10 225*8 270*5
  • Seated Press: 135*3,3,3,3,3 cluster
  • Suitcase Carries: 90*81
  • NS FS Paloffs: 30*10 32.5*10

April 1, 2017 Treadmill

continuing the theme of miserable weather any time I want to sprint, it's snowing & icing out right now. Used the treadmill instead.

  • Treadmill: 1.84 / 15 minutes

April 23, 2017

March 30, 2017 Full Body

Alright, going to deload a bit for this one...also try some hanging power cleans, because why not.  Actually kind of a fun session.  
  • Deadlifting: 315*1 365*1 405*1 (365&405 hook grip) 445*1 470*1,1
  • Hanging Power Cleans: 135*2 185*2, 2 
  • Hanging Power Snatches: 135*3 145*2 150*2
  • Bench Press: 225*3 255*2 275*1 285*1 300*1
  • Pullups: 80*1 80*1,1,1,1 cluster
  • Reverse Hypers: 120*5, 5
  • Waiter Walks: 85*95
  • 1-arm Planks: 10 seconds, 10 seconds

March 28, 2017 Treadmill

Stop me if I've said this before: I wanted to go sprinting today but the track was swamped.  I'm glad I've been treadmilling instead; my cut is a bit behind schedule, or more accurately, I'm behind schedule on the sprinting season since March was almost a total washout.  At least this way I'll hopefully retain cardio capacity. 

  • Treadmill: 3.00 / 30 minutes

March 27, 2017 Treadmill

  • Treadmill: 1.81 / 15 mins

March 26, 2017 Full Body

 Not a bad session, Going to start bumping weight up on incline benching soon.
 
  • Olympic Front Squats: 225*1 250*1 275*1
  • Front Squats: 300*1
  • Squats: 315*1 340*1,1,1 365*1 no pop
  • Incline Bench Press: 185*3 205*3 225*3 240*1,1,1,1 225*1,1
  • LM Rows: 180*10 225*8 270*5
  • Pull-Throughs: 150*10, 150*10
  • 1.5 Pullups: 5, 3
  • DB Farmers: 120*83 120*60
  • Dead Bugs: 10, 10

March 25, 2017 Sprinting

awful weather out, again.  Sleeting/raining/freezing.  The last few years I probably have had to sprint in shitty weather like 10 times maybe.  The past month it's been 5 or 6 times, and I've had to out-right cancel a couple sessions from ice on the track.  Regression to the mean I suppose.

  • 110m: 4
  • Total: 440m

March 23, 2017 Full Body

Great deadlifting continues, got 500 again, 4th time in 5 weeks.  Probably going to take a deload after this though, starting to feel a bit ragged.  Great session though otherwise, really on a tear lately, love these times. 

  • Deadlifting: 315*1 365*1 405*1 445*1 475*1 500*1
  • Glute-Bridges: 405810 455*8
  • BB Flat: 225*3 250*3,3,3,3,3-cluster
  • DB Reverse Hypers: 120*5 120*5
  • Sternum Pullups: 9, 5, 3
  • Waiter Walks: 85*92
  • 1-arm planks: 10 seconds, 10 seconds

March 22, 2017 Treadmill

More cardio. 

  • Treadmill: 20:00 / 2.00

March 21, 2017 Sprinting

Snow still not completely off track from the recent storm, curves were both snowed over so I couldn't do 200s. Lame. 

  • 110m: 5
  • Total: 550m

March 20, 2017 Treadmill

Since the month has been largely a wash-out for sprinting, trying to do some form of cardio here, threw in an extra treadmill day. 

  • Treadmill: 13:46 / 1.53 miles

March 19, 2017 Full Body

Decent session, felt a bit tight so couldn't really push that high on the squats.   Tried split-jerks for the first time ever...didn't get anywhere near a significant weight since I want to try and figure out how to do them properly...they're quite demanding.  Threw in some hex-bar farmers walks at the end...I really like them, but it's such a pain to set up the area where I do them that I usually spend the time doing some other carry variant.

  • Squats: 315*1 340*1 365*1 380*1
  • Front Squats: 225*2 250*1 275*1 300*1
  • Incline Bench Press: 185*5 205*5 225*2 240*1,1,1
  • Pull-Throughs: 150*10 150*10
  • Sternum Pullups: 10, 6, 5
  • Split-Jerks: 135*2,2,2
  • Hex Farmers: 405*93 405*80
  • Dead Bugs: 10, 10

March 28, 2017

March 18, 2017 Treadmill

Awful weather again...really getting annoying, sleet/rain/freezing, just not safe for track activities.  Also, belt on treadmill was loose, had to abort session part way through, will tighten up belt tomorrow.

  • Treadmill: .8 / 7 mins

March 16, 2017 Full Body

I have just been on a tear lately with deadlifting, and strength in general.  It's really confirming the decisions I made in planning this cut, specifically doing a moderate over-feed on my two weight-training days.  This is the third time in four weeks I've pulled 500.  I'm not sure I've ever done that before. Grip was shot by the time I got to DB farmers walks, but it's all good.  

  • BB DL: 315*1 (double overhand) 365*1 405*1 440*1 465*1 485*1 505*1
  • HPS: 95*5 115*4 125*3 135*2 145*1
  • HPS overhead hold: 145*60 seconds
  • Bench Press: 225*3 255*1 265*1 275*1 285*1
  • LM Rows: 225*5 270*3, 3
  • DB Farmers: 120*55, 53
  • NS FS Paloffs: 30*10, 10

March 14, 2017 Treadmill

Torrential rains, track is spongy & soaked so I used my treadmill instead here.  Trying to build up some cardio capacity anyway, as mentioned before. Nothing extreme, just enough to do a couple miles in 12 minutes.  Strategy is going to be doing one longer distance lower speed run, and one faster shorter run per week, M & W or F most likely.  Also, if track is getting rained heavily on I'll sub in a treadmill session.

  • 2.39 / 20 minutes

March 12, 2017 Full Body

My core was pretty tired from the yoga last night, this is why I don't hit my core directly before doing workouts.  Took it easy and didn't push things too far here.  Missed 225 on push pressing somehow. 

  • Squats: 315*1 330*1 350*1 370*1
  • Front Squats: 225*1 250*1,1,1,1,1,1,1
  • Incline Bench Press: 205*3 225*2 235*1 245*1 255*1 225*1
  • Push Press: 185*1 205*1 215*1 225*blaaaaah
  • Pendlay Rows: 135*5 155*5 175*5
  • Pull-Throughs: 150*10 150*10
  • DB Farmers: 120*96 120*75
  • Dead Bugs: 10, 10

March 22, 2017

March 11, 2017 Conditioning

AM:
  • HPS: 95*8 115*5
  • Treadmill: 20 minutes / 2.05 miles
PM:
  • Yoga: 30 minutes
The track was snowed over, so I improvised.  One of the goals I have for this cut (I'm going to post those soon) is increased aerobic capacity, going to add a small bit of steady state in here and there. Not like artery scarring levels, just enough to build some capacity.

March 9, 2017 Full Body

  • BB DL: 405*1 425*1 450*1 465*1 480*1 500*1
  • Glute-Bridges: 315*10 405*10 455*6
  • BB Flat: 225*3 250*3 265*1 280*1 295*1 305*1
  • Chest-Supported Rows: 160*3, 3, 2
  • Reverse Hypers: 120*5, 120*5
  • DB Suitcase Carries: 90*80
  • Unilateral Planks: 8 seconds, 5 seconds, 10 seconds
Probably one of my favorite workouts I've ever had.  Taking some time off from Wednesday dodgeball leaves me feeling more energetic for these Thursday sessions.  Pulled 500 for the second time in 3 weeks, hadn't done bridges in ages, but was feeling it and wanted to throw around some heavy weights.  STILL had enough in the tank to bench 305, and finished with some heavy suitcase carries and brutal unilateral planks.  Just all-around great workout, and I slept like a rock that night.

March 7, 2017 Sprinting

  • 200m: 3
  • Total: 600m

March 15, 2017

March 5, 2017 Full Body

  • Squats: 315*1 335*1 355*1 375*1 385*1 365*1
  • Front Squats: 225*1 255*1 285*1 305*1
  • Front Squat Walkout: 355*15 seconds
  • Incline Bench Press: 225*3,3,2 245*1 255*1 225*2
  • Pull-Throughs: 150*10 150*10
  • Sternum Pullups: 8, 5, 4, 2
  • Waiters Walks: 80*102
  • 1-arm Planks: 8 seconds
  • Ab-Wheel: 10, 10 dun.
Doing squats first for a few weeks again, no matter which order I do them in my numbers don't seem to dip.  Threw in front squat walkouts as well...nothing really hits my core quite like those. I want to make more progress on incline benching as well, I keep saying I want to, this time I'm following through.  Also....1-arm planks are HARD, didn't believe they would be. 

March 2, 2017 Full Body

  • BB DL (thick bar): 315*1 (double overhand) 365*1 405*1 425*1,1,1,1,1,1,1
  • HPS (thick bar): 95*5 115*3 135*1 145*1
  • Bench Press: 225*3 250*1,1,1,1,1,1,1,1,1,1 (cluster of 10)
  • LM Rows: 180*5 225*5 270*3
  • Reverse Hypers: 120*5 120*5
  • DB Farmers: 120*81 NEW PR!!, 76
  • NS FS Paloffs: 30*10 30*10
Good session...going to call that farmers walk a PR..usually I like doing things consistently for a while before I call it a PR, just so I'm not breaking them every week.  A bit of a deload week after the 505 pull last week and the higher volume sprinting Saturday.

    March 1, 2017 Dodgeball

    • Dodgeball: 50 minutes
    Decent time, throws were way off.  I think I'm going to take a few weeks off here, I do so much better at the gym the next day if I'm well-rested, which is hard doing dodgeball the day before, since I'm up late after.  Hard to get to sleep after being so active. 

    February 28, 2017 Sprinting

    • 200m: 3
    • Broad Jump: 9' 3", 9' 6", 9' 5"
    Bundled up a bit, kind of hampered jumping here. 

    February 26, 2017 Full Body

    • Front Squats: 225*1 250*1 275*1 300*1
    • Squats: 315*1 340*1 365*1 385*1
    • Incline Bench Press: 205*3 225*1 245*1 235*1,1,1
    • Pull-Throughs: 150*10, 10
    • Sternum Pullups: 11,6, 4
    • Suitcase Carries: 100*100 New PR!!
    • WSARC: 30*10 30*10
    Deloaded a bit volume wise, after sprinting more than usual yesterday, and the 505 pull on Thursday.  PR on the suitcase carries as well, I'm really coming along with them, happy with that. 

    February 25, 2017 Sprinting - BEAUTIFUL OUT

    • 110m: 2
    • 200m: 3
    • Total: 820m
    60s outside...absolutely gorgeous out.  Felt so good to run in that again without leggings and long-sleeve compression shirts..

    February 23, 2017 Sprinting

    • 110m: 2
    • 100m: 2
    Both curves for the 200 were covered in snow, so 100s it was! Tried timing myself on the 100s, was about a second slow, but had extra layers on and had a headwind...plus I'm still 15 lbs. heavier than in-season.

    February 22, 2017 Full Body

    • DL: 405*1 425*1 445*1 465*1 485*1 505*1 (!!!) 445*1
    • HPS: 95*3 115*3 125*3 135*2 145*1 150*1-60 second overhead hold
    • Bench Press: 235*1 245*1 255*1 265*1,1,1 275*1
    • BB Rows: 225*3 245*3 265*3
    • DB Reverse Hypers: 120*5-gassed.
    • NS FS Paloffs: 30*10 30*10
    So I began cutting, which I'll post about in a couple weeks once I work the kinks out.  One of the premises is that I'm going to keep the calories up on my two full body workout days.  Doesn't make sense to go into a deficit on those two days when I'm doing all my strength work.  Seems to have worked this week, pulled 505..haven't done that in a while, felt good too. Going to deload next week, then in 2 take another run at 500 I guess. 

    February 21, 2017 Sprinting

    • 110m: 6
    • Total: 660m

    February 19, 2017 Full Body

    • Front Squats: 225*1 235*1 250*1 265*1 280*1 300*1 - knot in back last two sets
    • Squats: 315*1 335*1 355*1 370*1
    • Incline Bench Press: 185*5 205*3 225*2 235*1 245*1 255*1 265*1
    • Pullups: 80*2, 1, 1, 1, 1
    • Pull-Throughs: 120*71, 50
    • Bird-Dogs: 10, 10

    February 18, 2017 Conditioning

    • Sled Pulls: 135*2 225*1 270*1 315*1 360*1 TIES PR!!
    • Soft MB Slams (18 lbs): 10, 10
    Good session! 

    March 13, 2017

    February 16, 2017 Full Body

    • BB DL: 315*1 405*1 435*1 455*1,1,1
    • HPS: 95*5 115*5 125*5 135*1 145*1 150*1-60 second hold overhead
    • BB Flat: 225*3 245*1 255*1 265*1 275*1 280*1
    • 1.5 Pullups: 4, 3, 3
    • Waiter Walks: 80*85
    • Ab-Wheel: 10, 10
    Right knee still a bit banged up, didn't go 100% here. 

    March 12, 2017

    February 15, 2017 Dodgeball

    • Dodgeball: 90 minutes

    February 12, 2017 Full Body

    • Incline Bench Press: 185*5 205*5 225*3 235*1 245*1 255*1
    • Front Squats: 225*1 255*1 275*1 285*1 295*1
    • Squats: 315*1 335*1 355*1 365*1 - so full from breakfast still.
    • Sternum Pullups: 10, 6, 4
    • Pull-Throughs: 120*10,10,10,10
    • Suitcase Carries: 100*91
    • 1-arm planks: 10 seconds -ooooof
    • Dead Bugs: 10, 10
    Ate breakfast a tad too close to this one. Also, never tried 1-arm planks before, with the other arm held at my side....oof.  Hard to do, thought it'd be a bit easier. 

    February 9, 2017 Full Body (beating storm, early session)

    • BB DL: 315*1 365*1 405*1 445*1 465*1 405*3
    • HPS: 95*3 115*3 135*3-60 second hold at top
    • BB Incline: 185*3 205*3 225*3 235*7
    • LM Rows: 180*5 225*5 250*5
    Quick session here, storm coming, wanted to beat it.  Yesterday I slipped on some ice and banged up my right knee, cut it open. It's pretty bruised & swollen still.  

    February 8, 2017 Sprinting

    • 200m: 3
    • Total: 600m

    February 5, 2017 Full Body

    • Front Squats: 225*2 250*1 275*1 295*1 305*1 315*1
    • Squats: 315*1 335*1 345*1 355*1 365*1 375*1
    • BB Flat: 225*2 245*1 265*1 275*1 245*3 225*6
    • Pull-Throughs: 150*10 150*10
    • Straight-Bar Pullups: 85*2,1,1 85*1,1
    • Suitcase Carries: 90*170(!!!!!) Felt light. NEW PR!!
    • Straight-Bar Sternum Pullups: 7
    • Dead-Bugs: 10, 10
    Good session, had a lot of energy, culminating with 170 steps on the suitcase carries...NO idea where that came from.  More than double what I got last time.

    March 10, 2017

    February 4, 2017 Sprinting

    • 110m: 4
    Absolutely freezing out, couldn't hit full speed or anything...not good times. 

    February 2, 2017 Full Body

    • BB DL: 405*1, 425*1, 445*1,465*1,485*1,465*1,445*1,425*1,405*1
    • HPS: 95*4 115*3 135*3 145*1 155*X-dangit 135*2
    • Standing Press: 135*3 155*3 175*2 185*1
    • BB Rows (Strict): 185*3 205*3 225*3
    • DB Farmers: 120*65, 65
    • Ab-Wheel: 10, 10
    wheeeeew, tough session!  The deadlifts were done with no rest really, just went to the fountain, came right back and loaded the plates before ripping off another one.  Was tired...still pissed I missed 155 on the snatches. Did really strict barbell rows, almost pendlays, but not to the ground. 

    February 26, 2017

    January 31, 2017 Sprinting

    • 200m: 3

    January 29, 2017 Full Body

    • Bench Press: 225*5 255*2,2,1,1 225*3
    • Front Squats: 225*1 255*1 285*1 300*1
    • Squats: 315*2 335*1 345*1 355*1 365*1 375*1
    • Pullups: 80*2,1,1 80*1,1,1 80*1,1,1
    • Pull-Throughs: 120*10 120*10
    • Waiter Walks: 80*80
    • NS FS Paloffs: 30*10 30*10
    68 minutes

    Led off with benching here, racks were occupied.  As per usual, commas between rep numbers indicate really short rest, but not quite cluster set levels of speed.  Also, wanted to time myself, felt like my times were creeping up too much.

    January 28, 2017 Sprinting

    • 110m: 5
    • Total: 550m

    January 26, 2017 Full Body

    • Deadlift (thick bar): 315*1 (double oh) 405*1 435*1 455*1
    • BB Incline: 205*3 225*1 245*1 255*1
    • Chest-SUpported Rows: 135*3 160*2 175*1
    • Reverse Hypers: 120*5 
    • WSARC: 25*10 30*10
    Felt drained today, think I was up too late last night, scaled volume way back here. 

    January 25, 2017 Dodgeball

    • Dodgeball: 80 minutes
    Managed to roll my left ankle and torque my knee towards the end, other than that, a good night. 

    January 24, 2017 Yoga

    • Hot Yoga: 60 minutes
    Well Ok, so I knew I was doing yoga here, I've wanted to work it in more, as I've noticed my hips getting tighter over the years.  What I didn't realize is that this wasn't a 'relaxing' hot yoga.  It was a rapid up & down, high-intensity type.  I lost 8 lbs. in sweat.  Still felt great though.

    January 22, 2017 Full Body

    • Bench Press: 225*5 250*3 270*1 280*1 290*1
    • Front Squats: 225*1 250*1 275*1 300*1
    • Squats: 315*2 340*1 365*1,1,X-really!?
    • Pin-Squats: 225*1
    • Good Mornings: 225*1
    • 1.5 Sternum Pullups: 4, 2, 2,3 
    • Unilateral Landmine Rows: 160*2 145*3
    • Suitcase Carries: 90*80
    • Dead Bugs: 10, 10
    lower body was feeling a bit tapped here, no real pop, so the workout became a bit eclectic instead.  

    January 21, 2017 Sprinting

    • 110m: 7
    decent weather, took advantage of it. I've been fortunate the past two winters, the track has been snow free for almost the entire time. 

    January 19, 2017 Full Body

    • Deadlifts: 315*1 (double O.H.) 405*3,3,3,3,3,3,3
    • Snatch-Grip High Pulls: 185*3 205*2 225*1 185*3
    • HPS: 95*3 115*3 135*3 145*1
    • Push Press: 185*1 205*1 225*1
    • BB Rows: 225*3 250*3 275*3
    • Reverse Hypers: 120*5 120*5
    • Dips: 10, 10
    • Waiter Walks: 85*70 beat.
    • NS FS Paloffs: 30*10 30*10
    GREAT session, hit those triples on 405 fairly easily.  Jury's still out on the high pulls.  I LOVE them as an exercise, but where they fit in is just difficult. They're intense, so they kind of hurt my performance on snatches, even though using heavier weight on the pulls makes the snatches feel lighter.  It's the same thing with push pressing. It's hard to figure out a spot for it. They really wreck my capacity for any further shoulder, tricep, or even chest work in a session, and if I put them after that stuff then the push press itself suffers greatly.  I think some day I may end up with a high-pull, snatch, push press day all on its own.  

    January 17, 2017

    • 1 mile jog

    January 16, 2017

    • 1 mile jog
    So I got some new sneakers, trying to break them in.  Another goal I have is to start doing some light aerobic work.  I've talked a lot on this blog about my dislike for extended aerobic sessions, but I feel like there's a definite gap that I have in that space.  Namely that I have absolutely no aerobic capacity, and I'd like to have at least a little bit of it, so maybe a couple times per week going for a mile, and then working up to 1.5 twice per week could be a good compromise.  I get the feeling it'd help with my 400 times as well, since the ending of that is aerobic.

    January 15, 2017 FUll Body

    • Front Squats: 225*1 250*1 275*1, 1, 1, 1, 1
    • Squats: 315*1 335*1 355*1 375*1 365*1 355*1
    • BB Flat: 225*1 245*1 205*1,1,1,1,1
    • Thick-Rope Pullups: 5, 3, 3
    • Pull-Throughs: 150*10 150*10
    • DB Standing Press: 70*4 60*6
    • Suitcase Carries: 85*101
    • Ab-Wheel: 10, 10
    Always good to throw in some rope-pullups to destroy my grip for a few days. 

    February 11, 2017

    January 14, 2017 Sprinting

    • 110m: 7
    • Total: 770m
    • Broad Jump: 9' 1" , 9' 8", 9' 5", 9' 10"

    January 11, 2017 Dodgeball

    • Dodgeball: 90 minutes

    January 10, 2017 Conditioning

    • DB Farmers: 120*91, 70 110*71,71 105*101, 101 100*110, 110
    So it's sleeting out and the track was a mess, so I decided to mix it up a bit and do a ton of farmers.  Wasn't sure after the first couple if it was going to be a good enough workout.  That question was quickly answered.  Forearms, shoulders, back, traps, grip, all of it was wrecked after this.  I think I slept for almost 11 hour the night after this, and didn't even wake up to take a leak in the middle of the night like I usually do.  

    January 8, 2017 Full Body

    • Olympic Front Squats: 185*2 225*2 250*1
    • Front Squats: 275*1 300*1,1 r. wrist sore
    • Squats: 315*2 335*1,1 350*1, 1, 1
    • BB Flat: 225*3 245*3 205*2 275*2
    • Pull-Throughs: 120*7,7,7,7
    • Rope Pullups: 6, 6, 6
    • Waiter Walks: 85*80
    Good session, did some deep front squatting...would have gone higher on the traditional front squats but my wrist was really sore and I couldn't hold my right elbow up high enough. Mixed in some rope pullups too, things kiiiill my grip.

    January 7, 2017 Sprinting

    • 110m: 4 
    miserable out...snow/sleet/slick track, gale winds..

    January 5, 2017 Full Body

    • BB DL (double oh): 315*1 365*1
    • BB DL: 405*1 445*1 460*1 480*1
    • Snatch-Grip High Pulls: 185*3 205*3 225*2
    • HPS: 95*3 115*3 135*3-tired
    • Push-Press: 185*2 205*1,1 225*1
    • BB Rows:  250*3,3,3,3
    • DB Suitcase Carries: 85*93
    • NS FS Paloffs: 27.5*10 30*10

    January 4, 2017 dodgeball

    • Dodgeball: 90 minutes

    January 2, 2017 Sprinting

    • 200m: 3
    • Total: 600m

    January 1, 2017 Full Body

    • Front Squats: 225*1 250*1 275 (cluster)*1,1,1,1,1
    • Squats: 315*1 340*1 365*1 385*1
    • Bench Press: 225*1 250*1 270*1 280*1 290*1
    • T-Bar Rows: 185*3 250*5,4,4 265*3 280*2 300*1
    • Pull-Throughs: 120*5, 5, 5, 5, 5, 5, 5, 5, 5, 5 
    • Sternum Pullups: 8, 4
    • DB Farmers: 120*81 120*61
    • Ab-Wheel: 10, 10
    Aaaand a new year.  I remember last new years, I tweaked my back pullling 505. Hard to believe that was a year ago, my goodness time flies, especially with the MBA classes & job search.

    December 31, 2016 Sprinting

    • 110m: 8
    • Total: 880m
    Weather was decent.  That puts a wrap on another year.  35 years old. My goodness.  Over half my life I've been doing this.  Someone born the day I started in the gym is now in college...how does the time pass this quickly? 

    December 29, 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: 135*3 185*2 205*1,1,1 185*2
    • HPS: 95*3 115*3 135*3-60 second hold 145*2-30 second hold
    • BB Incline: 185*3 210*3 230*1,1,1,1,1,1,1
    • BB Rows: (cluster) 225*6,6,6
    • Reverse Hypers: 120*5 120*5
    • DB Suitcase Carries: 85*83
    • FS WSARC: 27.5*8 30*10

    December 27, 2016 Sprinting

    • 110m: 2
    • 200m: 2
    • 110m: 2
    • Total: 840m

    December 26, 2016 Full Body

    • Front Squats: 225*1 265*1 295*1 315*1
    • Squats: 325*1 345*1,1,1,1,1,1,1 couldn't find groove
    • Bench Press: 225*3 245*1 265 (cluster)*1,1,1 225*3,3 
    • Pull-Throughs: 150*10 150*10
    • Pullups: 85*2 85*1,1 85*1,1
    • Chest-Supported Rows: 90*10 90*10 90*10
    • Waiter Carries: 80*102
    • Dead Bugs: 10, 10 
    Couldn't get in to a good groove on squats, felt odd, didn't force it. 

    December 24, 2016 Sprinting

    • 110m: 4
    Freezing rain...not good times

    December 22, 2016

    • Deadlift: 315*1 365*1 405*1 425*1 445*1 455*1,1,1,1,1
    • Snatch-Grip High Pulls: 135*3 175*3 185*3 200*2
    • Hanging Power Snatches: 135*3 145*1 155*3
    • BB Incline: 185*3 205*3 225 (cluster)*1,1,1,1,1,1,1 
    • BB Rows: 225*5 245*5 265*3
    • Reverse Hypers: 120*5 120*5
    • Suitcase Carries: 80*80
    • Narrow-stance Free-standing paloffs: 30*10 30*10

    December 21, 2016 Dodgeball

    • Dodgeball: 90 minutes