Track is clear again, would have gone last Thursday but it was raining side-ways from the wind, and the track was practically under water.
- 110: 5
January 29, 2019
January 26, 2019 Full BOdy
I had to do an abbreviated session here, last of the deload, with some lower weight on benching, and obviously lower volume. Back to normal after this.
- Squats: 315*1 345*1 365*1 385*1 405*1
- Snatch-Grip RDL: 265*5 285*5 305*5
- BB Flat: 245*3 265*1 285*1
January 23, 2019 Full Body
Bit of a deload here since I've been going very hard and am still a bit CNS fatigued from the 500 pull last week. Went a little lower on the volume as well overall. Couldn't find the weight belt so used the chains for pullups.....not gonna lie it felt pretty bad-ass.
- BB DL: 315*1 405*1 460*1 475*1, 1
- HPS: 95*5 115*3 135*1 145*1
- BB Incline: 225*3 245*1 225*3, 3
- Seated Calves: 90*12, 12
- Pullups: 1 chain*4 2 chains*3, 2
- Mixed-Grip Carries: 75*100
- Dead Bugs: 10, 10
January 19, 2019 Full Body
Another good session; hit 405 on squats, 300 on bench, and I still love snatch-grip RDLs.
- BB Flat Bench Press: 245*3 265*2 285*1, 1 300*1 225*8
- Squats: 315*1 340*1 365*1 385*1 405*1
- Front Squats: 250*1 265*1 285*1
- Snatch-Grip RDL: 265*5 285*5 305*3
- Cable Rows: 180*5 200*3, 3
- Pull-Throughs: 150*10, 10
- Standing Calves: 240*12, 12
- Tibia Thing: 20*12
- DB Farmers: 120*55, 55
- FS NS WSARC: 35*10, 10
January 21, 2019
January 21, 2019 Nutrition Notes
So last year I didn’t really talk about what my cutting plan was, or what foods I was adding. Every cut I try to add in something else healthy…and this time I also decided I was going to eat a bit more calories on training days. My hope was that by doing so I would maintain more strength and a bit more lean weight through the cut. I think I accomplished that, I noticed virtually no strength drop through the cut. I was a tad bit slower at the track though, probably because I had more upper body mass.
So for foods, I added a bunch of fermented / probiotic type meals. The biggest thing though was that I started making a lot of my own foods. I decided that I wanted to add things like kombucha, kefir instead of milk, and sauerkraut into my diet. Rather than buying those things and not knowing where the ingredients were sourced from, or how old it was, etc. I decided to make the kefir & sauerkraut on my own. The kombucha seemed a bit labor intensive, and since I only have it a couple times per week it seemed a bit overkill. I also started making my own yogurt and almond milk, which I can flavor to the consistency that I like, and can control the ingredients.
This coming cut, whenever that starts, I'm going to continue adding more vegetables to my lunches, and may start bringing some sauerkraut as well. Honestly, other than that, I think food is set at this point other than some tweaks. Nice to be at that juncture. I'll have more to say when I get closer to the start of this cut.
January 17, 2019 Sprinting
Snow coming this weekend, probably won't be able to do track session this weekend until the coming week when rain washes it away.
- 110: 5
January 16, 2019 Full Body
LOVE the BSC by South Station, that lifting platform really lets me push down through the floor with so much more power than the soft tiles in Allston. Pulled 500 again, haven't done that in a while, really ripped it off the floor too, felt great. First set was double-overhand, rest was mixed grip, no wraps. I hope to keep building on this, we'll see what happens this coming week. The bar I used for this was thinner, last week was a really thick bar.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1 500*1
- HPS: 95*5 115*5 125*3 135*2
- BB Incline: 225*3 250*1 265*1 225*2
- 1.5 Pullups: 4, 3, 3
- Seated Calves: 90*10 (cramped), 12
- OH Press Walks: 75*65
- Narrow-Stance Paloffs: 50*10, 10
January 16, 2019
January 13, 2019 Sprinting
It was like 7 degrees with the windchill. Wendy got me a balacallalava or whatever for Christmas, so I tried wearing that. It kept me really warm, normally I wouldn't be able to sprint when it's that cold. Still I had to stop eventually when I started to lose feeling in my toes.
- 110: 5
January 12, 2018 Full Body
I love this split now, if I do the gym on Wednesday at work during lunch that means that I have two days off before my saturday session, I can actually squat with fresh legs. Usually I go Sunday, after sprinting Saturday. I figure I'm not setting any records sprinting during the winter, so I should use fresh legs in the gym and not on the track. It's amazing how quickly my numbers pop up when I'm rested, it doesn't take weeks to build the strength back up, it's right there still. 405 squat, 315 bench, not sure I've ever done that in one session before. I did a ton (for me) of volume on the RDLs, I love how these feel, I just had to mention that again.
- Squats: 315*1 340*1 360*1 380*1 405*1
- Front Squats: 250*1 265*1 285*1
- Snatch-Grip RDLs: 255*2 275*5 300*3
- BB Flat: 255*3 280*1 300*1 315*1 225*7
- Pendlay Rows: 135*3 155*8
- Pull-Throughs: 140*10, 10
- Standing Calves: 220*12, 12
- Tibia Thing: 20*10
- Waiter Walks: 90*100
- WSARC: 35*10, 10
January 9, 2018 Full Body
Ok, so I am SUPER excited about this...it turns out there's a Boston Sports Club right next to the building I work in. I knew that, but thought it was more yuppyish....it actually has a lifting 'dungeon' in the back, with an actual lifting platform. I can't believe how much easier it is to deadlift off of it. The 475 here was a deload. So I go just after lunch so it's not as crowded, and that way I don't have to go after work during the week and fight a crowd there. I'm so happy. I was a bit tired on the incline benching, I don't think I rested enough beforehand, we'll see next week. Maybe the bench is at more of an incline than the one I'm used to.
- BB DL: 315*1 365*1 405*1 425*1 445*1 455*1 475*1
- HPS: 95*3 115*3 135*2 145*1, 1
- BB Incline: 225*3 250*1 260*1 225*3
- Pullups: 45*3, 2, 2, 1
- Seated Calves: 90*12, 12
- Suitcase Carries: 65*100
- Dead Bugs: 10, 10
January 5, 2019 Full Body
Good session, back to 400 on squatting, benching was a bit light from using the thickest bar we have there. I absolutely love snatch-grip RDLs by the way. I really feel a difference in my lats since starting them a few weeks back. Also still doing that tibia exercise machine thing, seems to have helped with the tight Achilles as previously mentioned. Left one feels completely back to normal and the right one is at about 80% better.
- Bench Press: 240*3 260*2 280*1 300*1 230*7
- Squats: 315*1 335*1 355*1 375*1 400*1
- Front Squats: 250*1 265*1 285*1
- Snatch-Grip RDLs: 255*2 275*2 315*3
- BB Rows: 245*5 265*3 275*3
- Standing Calves: 220*12, 12
- Mixed-Grip Carries: 75*100
- Tibia Thing: 40*15 50*12-lower this weight
- NS FS Paloffs: 35*12, 12
January 8, 2019
January 2, 2019 Full Body
Good session, incline bench pressing is getting up there. More tibia exercises as well
- Hanging Power Snatches: 95*3 115*3 135*3 145*1 150*1
- BB DL: 325*1 365*1 415*1 435*1 455*1 475*1
- Incline Bench Press: 225*3 245*3 255*1 270*1
- 1.5 Pullups: 5, 3, 3
- Seated Calves: 90*12, 12
- Tibias: 20*15 30*15
- DB Farmers: 120*55, 45
- Free-Standing Cable Station Narrow Stance Paloff Presses: 35*10, 10
December 30, 2018 Full Body
Felt flat squatting, otherwise everything went well here, Landmine Rows, and bench pressing still tacking on weight. I also started doing a seated tibia exercise. I've mentioned many times my tight Achilles calves. I researched it and the source is loose tibias that lets the calves tighten up and strain the Achilles. Hopefully this loosens them up.
- Bench Press: 255*3 275*1 290*1 310*1
- Squats: 315*1 340*1 365*1 380*1
- Front Squats: 245*1 265*1 285*1
- LM Rows: 235*5 270*5 280*5
- Pull-Throughs: 150*10, 10
- Standing Calves: 220*12, 12
- OH Press Walk: 75*85
- WSARC: 35*10, 10
- Tibias: 10*10
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