January 28, 2018 Full Body

Boy are my hamstrings sore after the track yesterday.  Also didn't get to bed until about 12:30 in the morning, so I was fairly tired for this one...figured I'd lead with benching here, decided to take a 1 week break from the high rep guillotine pressing and see how the flat benching goes.  Went pretty well I'd say, 285 and I haven't pressed heavy in a few months at this juncture.  With better rest, and a few weeks of ramping up I think I could hit 315 pretty assuredly.  Going to stick with guillotine pressing for now though. 

• BB Flat: 225*5 245*2 265*1 285*1
• Guillotine Press: 175*8
• Sternum Pullups: 7, 5, 5
• Squats: 280*1 315*1 335*1 355*1
• Front Squats: 250*1
• Seated Cavles: 135*15, 15
• DB Suitcase Carries: 95*100
• Dead Bugs: 10, 10

January 27, 2018 Sprinting

Went hard here, third straight week of 700M+ so I felt good doing it.  

• 110: 7

January 25, 2018 Full Body

Not a bad session, didn't a bit of a ladder with deadlifting.  Hit 2 on 150 hanging power snatches, twice.  Can't remember doing that before. Chest felt like it was locking up on the incline benching again.  Getting close to my goal though, 225 for 10 was the goal when I started with the higher rep stuff.  

• BB DL: 315*1 365*1 405*1 (double overhand) 445*1 465*1 445*1 425*1
• HPS: 95*5 135*3 150*2, 2
• BB Incline: 220*9 205*8, 5 185*8
• Standing Calves: 300*15, 15
• LM Rows: 225*8, 8, 8
• DB mixed Grip Carries: 85*65
• FS NS Paloffs: 35*10, 10 

January 23, 2018 Sprinting

Good weather out, not too chilly at all...The 400 was rough, but not as bad as previous week. 

• 110: 2
• 400: 1

January 21, 2018 Full Body

Got a lot of reps in on those 1/4 pin squats, really helped me hit 390 on the squats.  I hit 300 on front squats again which was nice.  Sternum pullups have been vexing me lately; I know I'm heavier so I'm not going to bang out as many reps, but I'm just exhausted when I do them for some reason. 

• 1/4/ Pin Squats: 365*10 455*10 505*10
• Squats: 365*1 390*1 365*1
• Front Squats: 250*1 275*1 300*1
• Guillotine Press: 195*9 185*9, 6 175*7
• Seated Calves: 135*15, 15
• Sternum Pullups: 7,4, 3 shot. 
• Pull-Throughs: 150*10, 10
• Suitcase Carries: 95*97
• Dead Bugs: 10, 10 

January 20, 2018 Sprinting

Beautiful day out, mid 50s, got a good 7 sprints in.  Didn't really go for high speed, just wanted to stay conditioned here, never know how conditions will be over the next month, need to get as much volume in as possible when the weather permits. 

• 110: 7

January 18, 2018 Full Body

Left knee felt a bit clunky here....sort of...stiff...or something, happens every now and then, I'll be fine by next session...didn't really press things with deadlifting or HPS here though just in case.  Also, I really enjoy using the U bar for cable rows...need to remember that for later. 

• BB DL: 315*1 365*1 415*1,1,1,1,1 (5 cluster)
• HPS: 115*3 135*1 155*X, 1 135*1
• BB Incline: 215*9 205*9, 6 200*7
• Standing Calves: 300*15
• U-Bar Cable Rows: 200*4, 3 170*6
• OH Press Walk: 75*50, 40
• WSARC: 50*7

January 17, 2018 Dodgeball

Good times, I'm using dodgeball for general conditioning at this point. 

• Dodgeball: 60 minutes

January 15, 2018 Sprinting

Had the day off, so doing the sprinting today instead of tomorrow.  This was by far the coldest I've ever sprinted in.  I've been using cotton undershirts for a base layer instead of under armour type of stuff, so I've been able to run in colder weather this winter.  But this was too much; it was damp, and probably about 10 degrees when I went out in the morning.  I stopped because I had lost feeling in my toes. 

• 110: 5

January 14, 2018 Full Body

Good session...I'm noticing that as I get more chest mass from the higher rep work I'm doing that my chest tends to 'lock up' on some of the later sets here.  It almost feels like it's too swollen from the blood in it, and it can't push harder.  I don't know how to describe it.  Upped the pin squat weight as well, putting in some good reps there.  I already see a difference in leg size; that wasn't the intention when I started them a couple weeks back, but I'll take it. 

• BB Guillotine Press: 195*8 185*9, 5 175*8, 6
• Seated Calves: 135*15, 15, 15
• 1/4 Pin Squats: 365*10 455*10 505*5
• Squats: 365*1 385*1 365*1
• Front Squats: 275*1 295*1 305*1
• Sternum Pullups: 8, 4, 4
• Pull-Throughs: 150*10, 10
• DB Farmers: 120*55, 50
• Dead Bugs: 10, 10 

January 13, 2018 Sprinting

Decent weather out, hit the track...that 400 hurt my lungs. 

• 110: 4
• 400: 1

January 11, 2018 Full Body

Snow is gone..that didn't last long.

• DL: 315*1 365*1 405*1 445*1 465*1 475*1
• HPS: 95*5 125*3 140*2 160*2
• BB Incline: 210*10 200*9, 4-hit a wall, 195*6
• LM Rows: 225*8, 8, 8
• Standing Calves: 300*15, 15
• Waiter Walks: 90*90
• FS NS Paloffs: 35*10, 10 

January 10, 2018 Conditioning

Quick one to keep the rust off while I wait for snow melt...supposed to absolutely pour next couple days, track should be clear after that, so impact on sprinting schedule was minimal. 

• 10% incline walk: 10 minutes / .5 miles

January 7, 2018 Full Body

Good session...liking the 1/4 pin squats.  Guillotine press I was flat on though...not sure what happened with that...Otherwise though happy with the session, good weight on the squats & front squats. 

• 1/4 Pin Squats: 315*10 405*10 455*10
• Squats: 315*1 340*1 365*1 390*1 365*1
• Front Squats: 225*1 255*1 275*1 305*1
• Guillotine Press: 190*10, 6 185*8, 5 
• Pull-Throughs: 150*10,10
• Seated Calves: 135*15, 15
• Sternum Pullups: 4, 3, 2
• Waiter Walks: 85*105
• Dead Bugs: 10, 10 

January 6, 2018 Conditioning

Track covered by 15" of snow...so gym for conditioning at least til it melts...hopefully within next couple weeks, looks like there's some warm weather & rain. Focused on speed with these...it's tempting to load up weight on these, but for conditioning, it's better to use lower we

• Sled Push: 140*2 180*2 270*2,2,2 180*2,2,2,2

January 4, 2018 Shoveling

Split over two sessions...got a good 15" probably, didn't go to the gym pre-storm because I wanted to save my strength.  Glad I did..

• Snow Shoveling: 60 minutes

January 3, 2018 Dodgeball

• Dodgeball:  60 minutes

January 2, 2018 Sprinting

Absolutely freezing out...still got my session in, there's a ton of snow coming, may not be able to get back to the track for a week. 

• 110: 6

December 31, 2017 Full Body

Irritated I didn't progress this time on guillotine pressing...otherwise good session. Also, the last workout of the year! Glad I got a track session in yesterday. I got to the track 89 times, and to the gym 99. That probably includes a few conditioning sessions when the track was covered. I aim for twice per week, which would be 104 sessions each, if I didn't take any weeks off or sessions off, etc. The track I got waylaid by that February/March awful stretch of weather. I think I lost 12 sessions in those first few months. After that, I only lost 3 more the whole year. I figure a good goal is 98-100 sessions for the year, for each.

• 1/4 Pin Squats: 315*10 365*8 405*8 455*5
• Squats: 315*1 355*1 375*1 385*1
• Front Squats: 225*1 250*1 275*1 300*1
• Guillotine Press: 190*9, 7 185*8 180*7, 4
• Pull-Throughs: 150*10, 10
• Sternum Pull-ups: 7, 4, 3 toast
• Seated Calves: 135*15, 15
• DB Overhead Walk: 75*70, 45
• Dead Bugs: 10, 10 

December 30, 2017 Sprinting

So I wore hiking shoes for this sprinting session.  There's about 2" of snow on the track, and I got pretty good traction with them. I was surprised actually.  

• 110m: 4

December 28, 2017 Full Body

Good session; used a thicker bar for DLs & HPSs, I always forget how much it impacts the weights I can use. 

• BB DL (thick bar): 315*1 365*1 (double oh) 405*1 425*1 445*1 465*1 485*1
• HPS (thick bar): 95*3 120*3 135*2 150*X - blah
• BB Incline: 210*10 200*10, 7 195*7
• BB Rows: 250*3, 3, 3, 3, 3, 3, 3 (7 cluster)
• Mixed Grip Carries: 85*75, 65
• FS NS Paloffs: 35*10, 10
• Standing Calves: 300*15, 15 cluster? 

December 27, 2017 Conditioning

Horrible weather, track's covered.  

• Battle Rope / Rope Slam S.S.: 15 seconds / 10 seconds, 15/10, 15/10, 15/10
• MB Wall Twist Slams: 18*10,10
• KB Unilateral Swings: 62*10
• Stationary Bike: 1.1km
• Standing Hammer Curls: 40*10, 40*10
• Standing Calves: 200*20, 20, 20 

December 24, 2017 Full Body

My lower back was super tight for this one....but I did have a new idea...I'm going to start off the session with some really heavy 1/4 squats to pins.  It's an old trick to fool your CNS; after you finish doing them, full squats with higher weight feel much light.  Plus it lets me add in some more volume at a higher weight. 

• Squats: 315*1 345*1 365*1
• 1/4 Pin Squats: 315*8 365*8 405*8 455*4
• Front Squats: 225*1 250*1 275*1 300*1
• Guillotine Press: 190*9 185*8,7 180*7,4
• Pull-Throughs: 150*10, 10
• 1.5 Pullups: 4,3,2 cluster
• Dead Bugs: 10, 10

December 23, 2017 Conditioning

It's raw and icing out, not safe to hit the outdoor track. 

• Prowler Pushes: 180*10, 4
• Battle Ropes: 30 seconds, 30 seconds, 30 seconds

December 21, 2017 Full Body

Thick bar on deadlifts and snatches....otherwise continued to progress well, up to 205 for a 10 set on incline benching.  

• Deadlift: 315*1 365*1 (double overhand) 405*1 445*1 475*1
• Hanging Power Snatches: 135*3 135*3 145*2 155*1
• BB Incline: 205*10 195*10, 7 190*7
• LM Rows: 225*8, 8, 8 
• DB Suitcase Carries: 100*100
• Seated Calves: 135*10, 11 cramping
• Ab-Wheel: 10, 10 

December 20, 2017 Dodgeball

• Dodgeball: 55 minutes

December 19, 2017 Sprinting

• 110: 2
• 400: 1
• 110: 1
• Total: 730

December 17, 2017 Full Body

Not a bad session...tried lighter weight pullups for a cluster, it went better.  

• Guillotine Press: 180*10 190*8,7 180*7,5 blah
• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 245*1 265*1 285*1 305*1
• Pullups: 60*2,1,1,1,1,1,1,1 (8 cluster)
• DB Farmers: 120*70, 60
• Pull-Throughs: 150*10, 10
• Standing Calves: 300*12, 12
• Dead Bugs: 10, 10
• Hanging Leg Raises: 5, 6, 6 meh. 

December 16, 2017 Sprinting

• 110m: 5

December 14, 2017 Ful Body

Good stuff, hit 200 for 10 on incline benching, my goal at this point is 225 for 10.  I'm trying to not be too ambitious since I hate higher rep stuff and have never really tried it before. 

• BB DL: 315*1 385*1 (double overhand) 405*1 445*1 475*1
• HPS: 115*3 135*3 150*2 160*1
• BB Incline: 200*10 190*10, 8 185*8
• Pendlay Rows: 185*3,3,3,3,3 (cluster)
• Suitcase Carries: 95*97
• Seated Calves: 135*13, 13
• FS NS Paloffs: 35*10, 10 

December 10, 2017 Full Body

Good numbers on the front squatting here, and adding weight on the guillotine pressing, slowly but surely.   Cluster sets on pullups don't seem to be a very good idea, I think I'm scrapping that. 

• Front Squats: 225*1 255*1 275*1 305*1
• Standing Calves: 300*15
• Squats / BB Calves SuperSet: 300*1/10 315*1/10 345*1/10 365*1/10
• BB Guillotine Pressing: 175*10 185*8,7 175*8,7
• Pull-Throughs: 150*10, 10
• Seated Calves: 135*12,12,12
• Sternum Pullups: 55*1,1,1,1,1 (5 cluster). 
• Waiter Walks: 80*10, 7
• Dead Bugs: 10, 10 

December 9, 2017 Sprinting

• 110m: 5