Felt a little flat here, still got in a good session.
- 110*7
December 30, 2018
December 27, 2018 Full Body
Another good session, felt great here, the RDLs exhausted me though, going to keep them on squat day, too much back work after DLs.
- HPS: 95*3 115*3 135*2 145*1 155*1
- DL: 315*1 365*1 405*1 435*1 455*1
- Snatch-Grip RDL: 225*3, 3
- BB Incline: 220*3 240*3 255*1 270*1
- Pullups: 45*3, 2, 2, 2
- Standing Calves: 220*12, 12
- Waiter Walks: 90*100
- Dead Bugs: 10, 10
December 25, 2018 Sprinting
Christmas session, Wendy got me a balaclava that was super warm, barely needed any layers. Going to use this on future cold days.
- 110*6
December 23, 2018 Full Body
Good session, still over 300 on benching, squatting went well too. The whole session really all-around went well, felt like I had a ton of power, really mauled things and moved the weight explosively. Also, did some snatch-grip RDLs, helping with lat engagement, per an article here. Going to start throwing them in more.
- BB Flat: 250*3 270*1 285*1 305*1 225*7
- Squats: 315*1 340*1 360*1 375*1 390*1
- Front Squats: 240*1 260*1 285*1
- Snatch-Grip RDLs: 245*3 275*3 305*2
- BB Rows: 245*5 265*5 275*3
- Pull-Throughs: 150*10, 10
- Standing Calves: 220*12, 12 -wide stance
- DB Suitcase Carries: 65*100
- NS FS Paloffs: 35*10, 10
December 24, 2018
2018 Progress Pics
I've had these for about 3 months and realized "oh crap I forgot to post them"....so these are from September 28, I was in the mid 190s for them. I don't think I was as lean as I've been in past years, but I feel like I'm a lot denser in these if that makes any sense. My muscles just look "thicker" to me. I've said to anyone that would ask that I'm more concerned with strength, power, and athletic performance, and the aesthetic side is just a bonus. That's still the case, so I'm 100% happy with these pics; I've never been stronger at the end of a cutting cycle before. I took in more calories on my workout days, which I think helped prevent me from catabolizing muscle like on prior cuts, and also just feeling worn out. None of that this summer. I think the slightly slower times in the 100s this year was not from age, but because my Tuesdays were spent on 400s. This coming year I think I'm going to do 100s on Tuesday & Saturday, and throw 400s on Wednesdays when I have time.
On to the pics:
These first two are where I feel like I'm not as "cut" as in previous years, but just have a bunch more density and thickness, particularly in my lats.
Another one where you can see the extra mass on my legs. Really happy with this one.
I have no idea what this pose is....I just ended up looking really lean so I included it.
Traditional pose in this one, and the next one. As noted in previous years, for some reason my first ever progress pics I had this pose in there, so I try to recreate it each year. It's the only one I've done in every set.
On to the pics:
December 22, 2018
December 20, 2018 Full Body
Good session, progressing on incline bench, adding weight on pullups too.
- HPS: 95*3 115*3 135*3 145*2 150*1
- BB DL: 325*1 365*1 415*1 455*1
- BB Incline: 215*3 235*3 250*1 265*1
- Pullups: 45*3, 3, 2
- Seated Calves: 90*12, 12
- Mixed-Grip Carries: 75*100
- WSARC: 35*10, 10
December 18, 2018 Sprinting
Good session, really cold out, but got 6 110s in before I lost feeling in my toes.
- 110: 6
December 16, 2018 Full Body
Back to 300! Glad I kept something in the tank last workout, paid off here. Really felt great this whole session, not just with the weights but with the speed/violence with which I was able to move them.
- Bench Press: 245*3 265*2 280*1 290*1 300*1
- Squats: 315*1 340*1 355*1 370*1 385*1
- Front Squats: 235*1 255*1 280*1
- LM Rows: 235*5 275*5 280*5
- Seated Calves: 90*12, 12
- Pull-Throughs: 150*10, 10
- DB Farmers: 120*70, 30
- Dead Bugs: 10, 10
December 17, 2018
December 15, 2018 Sprinting
Mild out, was in shorts for this one with only a couple extra top layers. Max effort.
- 110: 7
December 13, 2018 Full Body
Decent session, got 260 on incline....tried taking a wide stance on standing calf presses and felt it way more in the deep belly of the calf. Going to try that on the seated calf presses.
- HPS: 95*3 115*3 135*2 145*1 155*X BLAH
- BB DL: 365*1 415* 455*1 415*1
- BB Incline: 215*3 235*2 250*1 260*1
- Sternum Pullups: 8, 5, 5
- Waiter Walks: 75*100
- Standing Calves: 220*12, 12
- NS FS Paloffs: 32.5*10, 10
December 11, 2018 Sprinting
Good session, weather wasn't hideous, hit as close to top speeds as I can get in multiple layers.
- 110: 6
December 9, 2018 Full Body
Felt pretty good here, didn't want to push benching, saving up for next week and hopefully a 300 attempt. Squatting went well.
- Squats: 315*1 335*1 355*1 375*1 390*1
- Front Squats: 225*1 250*1 275*1
- BB Flat: 240*3 260*2 275*1, 1 225*7
- Cable Rows: 200*3, 3, 3
- Pull-Throughs: 150*10, 10
- Seated Calves: 90*14, 14
- Waiter Walks: 90*100
- WSARC: 32.5*10, 10
December 9, 2018
December 6, 2018 Full Body
Starting with hanging power snatches on this day from now on, they really need a fresh CNS and hips, plus it's a good warmup for deadlifting. Was pressed for time, had a work party before that had me getting here about 40 minutes later than I like. Also, was using shitty thin bar for BB inclining, not good times.
- HPS: 95*3 115*3 135*1,1 145*1 155*1
- BB DL: 325*1 365*1 415*1 435*1 455*1
- BB INcline: 210*3 240*1, 1 255*1
- Pullups: 25*5, 5, 5
December 4, 2018 Sprinting
Chilly out, but kept me cool on the sprints...may call BU & Harvard soon about using their indoor tracks.
- 110: 5
December 2, 2018 Full Body
Left clavicle hurting on benching...guess it's better than elbow & shoulder...weird though. Didn't really stop me, just an annoyance. Rest of workout went well.
- Squats: 315*1 340*1 365*1 375*1 385*1
- Front Squats: 22581 250*1 275*1
- BB Flat: 240*3 260*2 275*1 290*1 275*1
- LM Rows: 225*5 260*5 280*5
- Pull-Throughs: 150*10, 10
- Standing Calves: 200*12, 12
- Suitcase Carries: 65*100
- Dead Bugs: 10, 10
December 2, 2018
November 29, 2018 Full Body
Good stuff, felt good on the power snatches, they were one of the things that irritated my shoulders, felt great here though, going to get back to regular volume on them next week. Everything else went well!
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 95*3 115*3 135*2 145*1
- BB Incline: 210*3 230*3 240*2 250*1 260*1
- Seated Calves: 90*12, 14
- Weighted Pullups: 25*5, 4, 4
- Mixed Grip Carries: 75*100
- NS FS Paloffs: 32.5*10, 10
November 27, 2018 Sprinting
Decent session, wasn't too cold out, just cool enough to keep me nice and refreshed between runs.
- 110: 6
Subscribe to:
Posts (Atom)