Head of the Charles going on today so I went to the gym instead of the track. Good session, only took about 15 minutes. Left shoulder has been sore last few workouts, hopefully not using it until Thursday helps.
- Sled Push: 90*1, 1 135*1, 1 180*1,1,1,1,1,1,1,1,1,1
- MB Slams: 20 lbs* 10, 10, 10, 10
Played around with schedule here a bit again; doing this on a Saturday instead of a Sunday so only 48 hours after previous full body session. I did the same thing last week and didn't notice an effect, this time I did though, didn't have a ton of drive on the heavier sets. Need to increase weight on standing calves, even going slow here it was too light. Also the 85s were taken so I had to suitcase carry with the 90s, definitely too much. May actually drop the weigh back to 75 or 80 even and really focus on the form of it.
- BB Flat: 235*3 250*3 265*3 275*1 285*1 295*1 225*7
- Squats: 325*1 345*1 355*1 355*1 365*1 375*1 385*1
- Front Squats: 235*1 255*1
- BB Rows: 255*3 265*3 275*3 285*2
- Pull-Throughs: 150*10, 10
- Standing Calves (Slow): 160*12, 12
- Suitcase Carries: 90*100
- WSARC: 30*10 35*10
Good session, was a bit pressed on time so didn't really get a chance to do as many sets as I would have wanted. Also, no clue why I lost it on overhead carries, should have gotten a full circuit. The numbers are a rough % of the full circuit I do around the weight room at the gym.
- BB Incline: 190*3 215*3 225*3 235*2 245*1 255*1
- BB DL: 315*1 365*1 405*1 445*1 465*1
- HPS: 135*3, 3
- 1.5 Pullups: 6, 4, 3
- Seated Calves (slow): 70*10, 11
- DB Overhead Carries: 75*60
- NS FS Paloffs: 30*10, 10
Went hiking for a few hours up at Parker River.
Good session, pushing back to 300, should hit that strength bump I get every bulk within a couple weeks.
- BB Flat: 230*3 245*3 260*3 270*1 280*1 290*1 225*7
- Squats: 320*1 340*1 350*1 360*1 370*1 380*1
- Front Squats: 230*1 250*1
- BB Rows: 250*3 260*3 270*3 280*3
- Standing Calves: 160*12, 12
- Mixed Grip Carries: 75*100
- Dead Bugs: 10, 10
- Hanging Leg Raises: 8, 6
So something came up right before this, delaying when I ate, which meant I had a somewhat full stomach here...Fortunately it was somewhat of a deload week for deadlifting. Didn't do weighted carries, I don't think my stomach could've taken that & abs seeing as I still was digesting. Not too bad overall, given the condition.
- BB Incline: 185*3 210*3 220*3 230*3 240*1 250*1
- BB DL: 315*1 365*1 405*1, 1, 1
- HPS: 135*2,2,2,2
- Seated Calves: 70*10, 10
- 1.5 Pullups: 5, 4, 3
- WSARC: 30*10, 10
Laying off the 400s for a bit, want to focus on 100 times, so need to do more 110s. I know I'm bulking, but I feel like the 100s are more anabolic than the 400s, so it makes sense. High effort on these here.
Starting bulking workouts now, focusing on strength...still have to do a writeup about it in more depth. Also, continuing with theme on calves; using much lighter weight and going slower and deeper on all reps, really feeling the calf muscle work.
- BB Flat: 225*3 240*3 255*3 265*1 275*1 285*1
- Squats: 315*1 335*1 345*1 355*1 365*1 375*1
- Front Squats: 225*1 245*1 255*1
- LM Rows: 225*10, 10, 10
- Standing Calves: 160*10, 10
- DB Farmers: 120*70, 3
- NS FS Paloffs: 30*10, 10
Good session, got some broad jumps in too, I've wanted to frequently this past summer, but every time I would check the sand pit, it was wet. Don't want to land on that, it's like hitting concrete.
- 110:2
- 100: 5 max effort
- Broad Jump: 9' 3", 9' 4", 9' 5", 9' 7"
Good session here, going to write about bulking goals soon. Did seated calves really slow and focused on making sure my calves were doing the moving as opposed to using some sort of snap motion from momentum at the botom.
- BB DL: 315*1 365*1 405*1 440*1 460*1 405*1
- HPS: 95*3 120*3 140*2 150*1
- BB Incline: 185*3 205*3 215*3 225*3 235*1 245*1
- Seated Calves (deep & slow): 70*10, 10
- Chinups: 12, 8, 8
- Waiter Walks: 90*100
- Dead Bugs: 10, 10
I took Sunday off as I had mentioned....and like I had mentioned, after a day off (and delaying track session by one day due to rain) I was .16 off a 200m PR, with no caffeine or pre-workout in me...Got REALLY close, I could feel it.
