- Dodgeball: 80 minutes
October 18, 2017
October 9, 2017
October 3, 2017 Sprinting
I felt fast today, sure enough snagged a PR on the 400....I can't remember where I was 6 weeks ago or whatever when I first started...1:15 or 1:18 or something....Shaved like 12 seconds off that so far...not bad.
- 110m: 2
- 400: 66.88! NEW PR!!
October 1, 2017 Full Body
Felt like pushing front squats...felt good. this whole session felt good actually, despite some sore abs from Thursday still...those hanging leg raises must've done it.
- Front Squats: 225*1 250*1 275*1 300*1 310*1
- Squats: 315*1 335*1 355*1 375*1
- Front Squat Walkouts: 355*15 seconds, 20 seconds
- BB Flat: 225*3 245*2 250*1,1,1,1,1 (5 cluster)
- Pull Throughs: 150*10, 10
- Sternum Pullups: 11, 6, 5
- DB Farmers: 120*68, 59
- Dead Bugs: 10, 10
September 30, 2017 Sprinting
Hey! It's throwback Saturday! We're throwing it back to April 2017 when it was freezing, rainy, windy, and abjectly miserable for a sprinting session! No warmups here, just go and get this shit over with.
- 110: 4
- 400: 1
- 110: 1
- Total: 950m
September 28, 2017 Full Body
Felt like doing some dense work in here, so I cluster setted pretty much everything....that 405 actually felt really good. Light enough that I could really rip it off the ground, but heavy enough that the last few reps still took some effort to complete.
- BB DL: 315*1 365*1 (double overhand) 405*1,1,1,1,1,1,1,1,1,1 (10 cluster)
- HPS: 135*3,3,3 cluster
- BB Rows: 225*5 250*3,3,5 cluster
- BB Incline: 185*8 205*5 225*1,1,1,1,1 (5 cluster)
- Suitcase Carries: 90*115!
- Ab-wheel: 10, 10
- Hanging Leg Raises: 5 quads actually started to cramp at this point.
September 26, 2017 Sprinting
Sunday was a regularly planned off-day, and then Monday was nice so I went sprinting...regular sprinting day today...think my legs had pretty much had it by the end, calf was half cramped, had to cut the 400 at the end to a 200.
- 110: 1
- 50: 1
- 200: 1, 1
- 400: 1/2 right calf cramped at exactly 200
October 8, 2017
September 23, 2017 Sprinting
Went to Watertown's track for this one...it's a little less well-maintained, but Harvard's was closed to the public, and I didn't feel like driving to Cambridge's. Was doing good on the 400 here, then I completely gassed out the last 100.
- 110: 3
- 400: 1:14 ugh.
- 110: 1
September 21, 2017 Full Body
Getting up there in weight on wide-grip deadlifts...got 3 singles with 155 on hanging power snatches...never done that before.
- Wide-Grip thick bar Deadlifts: 315*1 365*1 (double overhand) 405*1 445*1 465*1 485*1 455*1
- HPS: 135*3 135*2 145*1 155*1 155*1 155*1
- BB Incline: 205*1 225*1 245*1 255*1 265*1
- Rope Pullups: 8, 6, 4
- DB Press Walk: 70*80, 75
- Dead Bugs: 10, 10
September 17, 2017 Full Body
Nothing out of the ordinary here..
- Squats: 315*1 335*1 355*1 375*1
- Front Squats: 250*1 275*1 300*1
- BB Flat: 225*1 250*1 270*1 285*1
- Guillotine Press: 225*1,1
- Pull-Throughs: 120*10,10
- Pullups: 80*1,1,1,1,1
- DB Farmers: 120*65, 50
- FS Paloffs: 50*10, 10
September 16, 2017 Sprinting
I'm 36 now...where does the time go. Over half my life I've been working out now....Started taking it more seriously around 24...that means 1/3 of my life I've been doing this seriously. Time time time. Tick tock.
- 110: 3
- 400: 1
- 100: 1
- 110: 1
- Total: 940M
October 1, 2017
September 14, 2017 Full Body
Last day at 35.....can't believe I'm 36 tomorrow....I really don't feel any older. I think the explosive high-weight low-rep sets, and the sprinting are to thank for that...I'm also going to start a quick cut in a week or two ...not that I've been bulking, but I want to take progress pictures in mid October.
- Wide-Grip Deadlifts: 315*1 365*1 (double overhand) 405*1 435*1 455*1 475*1
- HPS: 95*3 115*3 135*1 150*1,1 160*1 nice...nice
- BB Incline Bench (paused reps): 185*1 225*1
- BB Incline Bench Press: 235*1,1,1,1,1,225*1 (cluster)
- BB Rows: 225*10,10,10
- Overhead Press Walk: 70*75,75
September 10, 2017 Full Body
- Squats: 315*1 330*1 340*1 350*1 360*1
- Front Squats: 225*1 250*1 270*1 290*1
- Bench Press: 225*1 250*1,1,1,1,1 cluster
- BB Guillotine press: 225*1 205*2
- Pull-Throughs: 150*10
- 1.5 Sternum Pullups: 4, 3, 3
- Mixed-Grip Carries: 85*60
- WSARC: 50*7,4
September 7, 2017 Full Body
So as one could tell from reading this, I'm a big fan of cluster sets. I think they're great for packing in volume at high weight. The thing is, I was thinking I was doing them with 20 or so seconds between sets, but today I took the time to actually look at a clock between reps, and realized that previously I was about 7 seconds at most. Using 10-20 second intervals today, I was able to put in some really violent explosive reps, which is what I aim for...Also, 155 on hanging power snatch, for a couple singles...so yaaaay. Finally racking the free-standing cable machine on paloffs as well....really happy about that, now I just need to move my stance in more and more until I'm doing them narrow-stance at that weight, for 10.
- Wide-Grip Deadlift: 315*1 365*1 (double overhand) 405*1 425*1 455*1,1,1
- HPS: 95*3 115*1 135*1 155*1,1
- Incline Bench: 185*2 205*2 225*1,1,1,1,1,1,1,1,1,1 (Cluster)
- BB Rows: 225*1 270*1,1,1,1,1,1,1,1,1,1 (Cluster)
- DB Farmers: 120*71, 69
- FS Paloffs: 50*10!!!, 10!!!
September 6, 2017 Dodgeball
Haven't done this in a bit, was nice to get back out there and dodge a bit.
- Dodgeball: 50 minutes
September 5, 2017 Sprinting
It's been two weeks, but my lungs still don't feel great after that viral head cold. They're close, but I still don't have that ability to get to the 'bottom of my lungs' when I take a deep breath. Hurts the end of the 400 here..
- 110: 2
- 400: 1:10.11
- 110: 1
- Total: 730m
September 3, 2017 Full Body
A bit lighter on the lower body here, pushed a bit more on upper body though.
- Squats: 315*1 335*1 355*1 365*1
- Front Squats: 225*1 245*1 265*1 285*1
- Bench Press: 225*1 250*1 265*1 280*1 300*1
- Sternum Pullups: 11, 8, 5
- Behind-The-Neck Press: 135*6
- DB Farmers: 120*55, 50
- Dead Bugs: 10, 10
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