Nice day out, almost 50, not much wind....track is clear after that storm missed us and several days in the 40s. Really pounded these 110s, went full speed on all of them. Few more weeks and I'll take a time in the 100 to get a baseline for where I'm at.
Not super energetic here, but still enough to get 280 on incline benching. Dialed back a bit on the deadlifts this week, reps I did do felt like a bit of a grind though, didn't have a ton of pop in my break from the floor. That may have been because I had to use the thick bar; it's almost Texas-Bar type thickness.
- Deadlift (thick bar): 315*1 365*1 405*1 445*1, 1 455*1 405*1
- HPS: 95*3 115*3 135*1 145*1
- Incline Bench Press: 185*3 205*3 225*1 245*1 265*1 280*1
- Standing Calves: 300*15, 15
- Sternum Pullups: 8, 6, 3
- DB Suitcase Carries: 90*100
- Dead Bugs: 10, 10
Played some basketball for maybe 15 minutes beforehand...I forgot how much I love it. I can actually jump even higher now, makes driving to the hoop easier.
Slushy snow on parts of the track, really slowed me down on the 400, just did one here. I never thought there'd come a day where only doing one 400 was odd for me. I'm hoping once the track is clear I can get back to doing 2-4 during these sessions. We may have another Nor'easter coming, which would be the 4th in 3 weeks, hopefully it blows over though.
Well this was a fun session...bumped up 1/4 pin squats, probably not going to keep it there though, just too draining. Benched 300, felt good & clean too. Got 250 on 2 different sets, haven't done that in a while either. Haven't done DB rows in ages either, so that was fun. Continuing to move up on triples with squatting; I'll probably stay at that weight next week as well.
- 1/4 Pin Squats: 365*10 455*10 525*10
- Squats: 335*3, 3, 3
- Front Squats: 225*1 250*1 275*1
- Bench Press: 225*3 250*3 275*1 285*1 300*1 250*3
- DB Rows: 120*10, 10
- Pull-Throughs: 150*10, 10
- Standing Calves: 300*15, 15
- Waiter Walks: 95*100
- Dead Bugs: 10, 10
Still snow on the track, it's melted a bit, but there's still like 4" on it, made this session particularly tough.
Nothing unusual here, was a bit tired so I didn't go high on the weight really.
- Deadlift: 315*1 365*1 (double overhand) 405*1 425*1 445*1 465*1 485*1
- HPS: 135*3,3,3,3
- BB Incline: 205*5 225*4, 3, 3, 3
- 1.5 Pullups: 5, 3, 3 dun
- DB Farmers: 120*60, 55
- Seated Calves: 170*8, 8
- Hanging Leg Raises: 12, 10
Well, no track today, but did get about 60 minutes of shoveling in, over 3 sessions...kept getting wetter & heavier as time went on. No bueno.
Went up the ladder here with weight on guillotine pressing, going to try regular benching next week. Front squats went well, hit 300 again. Dropped weight on the paloff presses, feel like I was getting sloppy with them. No reason to be prideful there, I'd rather have nice abs.
- BB Guillotine Press: 185*3 205*3 225*1 235*1 245*1 255*1 245*1 225*1
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 325*3, 3, 3
- Front Squats: 225*1 250*1 275*1 300*1
- Standing Calves: 300*15, 15
- Sternum Pullups: 8, 5, 5 toasted.
- Waiter Walks: 95*100
- FS NS Paloffs: 20*10, 10
- Pull-Throughs: 150*10, 10
Some snow on the track from a recent storm...starting to melt though making it slick, so I wore hiking sneakers for this one...
Good session, was feeling strong...475 on deadlifts...275 on incline benching. Probably going to take a few weeks of going heavy on it before returning to another cycle of higher rep sets. Carrying on with hanging leg raises...I really enjoy them even if they go against my tradition of core work being more anti-flexion/anti-rotational.
- BB DL: 315*1 365*1 (double overhand) 415*1 435*1 455*1 475*1
- HPS: 95*3 115*3 135*2 145*1 155*1
- Incline Bench: 185*3 205*3 225*3 245*1 255*1 265*1 275*1
- Seated Cavles: 160*10, 12
- LM Rows: 225*5 250*5, 5, 5
- DB Suitcase Carries: 100*100
- Hanging Leg Raises: 10, 10
Did 3 400s again...really getting used to it now. Just relaxing my traps/shoulders, especially between the 150m-300m mark has made such a huge difference. I think the next key will be making sure to keep my arms chopping fast enough...I actually want to focus on that in the 100m as well, I think that's been a weak link for the past year now.
- 110: 2
- 400: 3
- Total: 1420m
I think I may raise the weight on pin squats, as crazy as that sounds...Also, doing triples at 315 here for full squatting, taking advantage of how light it feels after the 1/4 squats. Maybe move up the weight in 10 lbs. increments. Starting to peter out on the higher rep stuff for guillotine pressing as well, probably going to up the weight next week.
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 315*3, 3, 3
- Front Squats: 250*1, 2, 1
- Guillotine Press: 185*10 205*7, 3 gassed
- Standing Calves: 300*15, 15
- Pull-Throughs: 150*10, 10
- Sternum Pullups: 8, 6, 5
- Suitcase Carries: 100*100
- Dead Bugs: 10, 10
Good times, practiced getting to max speed and then cruised to the end instead of pushing all the way. Wanted to keep that 'top gear' awake without battering myself too bad.
Didn't have a ton of energy for this one for some reason
- Deadlift: 315*1 365*1 405*1 (double overhand) 435*1 455*1,1
- HPS: 95*3 125*3 135*3 145*2 155*2
- BB Incline: 205*10, 7, 4 wtf gassed.
- Pendlay Rows: 135*5 155*5 175*5
- DB Farmers: 120*55, 50
- FS NS Paloffs: 35*10, 10
Got 3 400s this time.....was much more bundled up though. Still, considering I didn't even really do 2 in a session last summer (may have done it once or twice, I don't remember), I'm pretty happy with these results. I made two changes last week before I got the 4 in, and I think that has made the difference. First, I had more caffeine at work, I had 4 cups of tea evenly spaced throughout the day, with the last one around 4PM, about 90 minutes before the session. Second, I finally forced myself to relax my shoulders when running. I have a really bad habit of tensing up my traps/ shoulders/ rhomboids and by about 200 meters it's excruciating and interferes with my breathing. One of the keys to running well is to relax; it sounds counter-intuitive, but you actually can run faster. Here's a quick article on why.
- 110: 2
- 400: 3
- Total: 1420 meters
Was somewhat fatigued from yesterday....still hit 405 on squats, haven't done that in ages. Felt good. I think it's about time to go heavy again on benching and end this cycle of higher rep stuff for both incline and guillotine pressing...maybe 4 weeks of heavy stuff and then back to higher reps. Added in hanging leg raises for my core, used wrist wraps to securely hang from a chin-up bar and did the exercise.
- Gullotine Press: 205*8 195*7 185*6
- 1/4 Pin Squats: 365*10 455*10 505*10
- Squats: 405*1 365*1, 1
- Front Squats: 275*1, 1, 1
- BB Rows: 225*5 250*5 275*5
- Seated Calves: 155*15, 15
- Suitcase Carries: 100*100
- Hanging Leg Raises: 10, 10
Decent enough weather out to do some max effort work on the 110s, probably be a bit fatigued tomorrow.
Wasn't exactly feeling energetic for this after the previous two days, but wasn't as fatigued as I thought I'd be...
- DL: 315*1 405*1 425*1 445*1
- HPS: 135*3,3,3,3
- BB Incline: 20583 225*1 245*1 255*1 255*1
- Standing Calves: 300*15, 15
- 1.5 Pullups: 4, 3, 3
- Waiter Walks: 90*105
- WSARC: 50*7
Actually stayed for the whole 90 minutes this time, hadn't done that in ages. We'll see how fatigued I am tomorrow after the sprinting yesterday & this today.
