October 27, 2019 Full Body

Again, focused on egnaging my core.  Felt great, put up some numbers way earlier in this bulk than I expected to. Plus I haven't been going overboard with the bulking. I don't intend to go very high this year weight-wise.  Hopefully I still get the numbers though strength-wise.  My core is SORE right now, it hurts to laugh or bend over or any kind of twisting movement.  

• BB Flat: 225*3 250*3 270*1 280*1 290*1
• Squats: 315*1 340*1 365*1 385*1 405*1
• Front Squats: 225*1 250*1 275*1 300*1
• Snatch-Grip RDL: 305*5 330*5 350*5
• Pull-Throughs: 150*10, 10 
• Pullups: 25*5, 4, 3 toast
• Suitcase Carries: 80*100
• NS FS Paloffs: 35*10, 10 
• DB Unilateral OH Press: 55*10

October 26, 2019 Sprinting

• 110*5

October 23, 2019 Full Body

Good session, kept volume a bit lower, I'm a tad sore. 

• BB DL: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3, 3, 3
• DB Incline: 90*10 95*8
• Cable Rows: 150*10, 10
• OH Press Walk: 65*100
• WSARC: 60*10, 10 

October 22, 2019 Sprinting

• 110*5

October 20, 2019 Full Body

Really tried to focus on engaging my core here since that's what fails when I get folded on squats.  I can't believe what a difference it makes right away.  Good session here. 

• Squats: 315*1 335*1 355*1 375*1 395*1
• Front Squats: 225*1 250*1 270*1 290*1
• Snatch-Grip RDL: 300*5 330*5 350*5
• BB Flat: 225*3 250*2 270*1 280*1 225*4
• 1.5 Pullups: 5, 3, 2
• DB Farmers: 120*70
• Dead Bugs: 10, 10 
• DB Unilateral OH Press: 55*10

October 19, 2019 Sprinting

• 110*5

October 16, 2019 Full Body

Not much pop here, which makes sense since I worked out the past 3 days. 

• BB DL: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3, 3, 125*2
• DB Incline: 90*5 105*5 95*8
• BB Rows: 245*5 265*5 275*5
• Mixed-Grip Carries: 65*100
• NS Paloffs: 60*10, 10 
• Hammer Curls: 35*10

October 15, 2019 Sprinting

Made up for the missing Saturday session yesterday, took it a bit light here since this is my 3rd straight workout, and tomorrow will be 4th straight.

• 110*4

October 14, 2019 Sprinting

• 110*5

October 13, 2019 Full Body

Low volume day here; took yesterday off after a low volume day on Wednesday after progress pics.  Easing into the bulk.  

• Front Squats: 235*2 255*1 265*1
• Squats: 315*1 340*1 365*1
• BB Snatch-Grip RDL: 300*5 330*5 350*5
• BB Paused-Rep Benching: 225*3 235*3 245*1 255*1
• Pull-Throughs: 150*10, 10 
• Sternum Pullups: 7, 5, 3
• Waiter Walks: 75*100
• FS WSARC: 35*10
• DB Unilateral OH Press: 55*10

October 9, 2019 Full Body

I took some progress pictures this morning, so I was a bit lethargic here, kept it short.

• BB DL: 315*1 365*1 405*1 445*1 465*1
• HPS: 115*3, 3, 135*2 145*X dun.
• DB Incline: 90*5 105*5 95*8
• DB Rows: 120*6 
• Mixed-Grip Carries: 65*100

October 8, 2019 Sprinting

• 110*5

October 6, 2019 Full Body

Good session, I actually think I'm better squatting AFTER benching.  The benching is sort of like a warmup in a way, and it doesn't tax me that much.  

• BB Flat: 225*3 250*3 265*1 280*1 290*1 225*6
• Pull-Throughs: 150*10, 10 
• Squats: 315*1 340*1 365*1 385*1
• Front Squats: 225*1 250*1, 1
• Snatch-Grip RDL: 300*5 330*5 350*5
• 1.5 Sternum Pullups: 4, 3, 2
• DB Suitcase Carries: 80*100
• DB Unilateral Overhead Press: 55*10
• Dead Bugs: 10, 10 

October 5, 2019 Sprinting

Reducing volume on 100s, but upping intensity here.  So both days I'm going to be doing 5, but I expect to go much harder on them.  I feel like the last couple on the days I would do 7 or 8 were just ingraining 'going slow' in my head because I was so exhausted on them. 

• 110*5

October 2, 2019 FUll Body

Still deadlifting down in the basement at the gym while they fix the lifting platform...HPS went well.  I never know what I'm going to have on power snatches.  Some days I think I should be able to put up some good weight and can barely get past warmups.  This time I didn't know if I'd have anything and felt fantastic. Also, I'm enjoying doing the DB incline benching.  I love doing them, they're in my top 5 of favorite exercises, it's just such a pain to warm-up for that I don't do them as often.  Trying to change that here. 

• BB Snatch-Grip DL: 315*1 365*1 415*1
• HPS: 115*3 125*3 135*3 145*1
• DB Incline: 90*5 105*4 95*8
• BB Rows: 245*5 265*5 275*4
• DB Waiter Walks: 75*100
• NS Paloffs: 60*10, 10
• DB Reverse Curls: 30*10

October 1, 2019 Sprinting

Max effort on the 100s, keeping the rust off....That calf pull earlier in the summer kind of threw me off track, that was right when I wanted to make another attempt at a PR...not sure I have enough warm days left to get it now this year.  Maybe I'll try indoor at BU in the winter and see what I can do. 

• 110*3
• 100*2
• 110*1

September 29, 2019 FUll Body

• Squats: 315*1 340*1 365*1 385*1
• Front Squats: 225*1 250*1, 1
• Snatch-Grip RDL: 300*5 330*5 330*5
• BB Flat: 225*3 250*2, 1, 1, 225*1
• Pull-Throughs: 150*10, 10
• Sternum PUllups: 7, 4, 4
• OH Press Walk: 65*100
• FS NS WSARC: 35*10, 10

September 28, 2019 Sprinting

• 110*5

September 25, 2019 Full Body

Lifting platform at the gym is being repaired so I had to deadlift in the basement, basically.  So I did some snatch-grip deadlifting, which was a nice change of pace. Also, I love unilateral standing presses, so just a standing dumbbell press, one arm at a time.  I need to incorporate them more. 

• Snatch-Grip Deadlift: 315*1 365*1 405*1
• HPS; 115*3, 3, 3, 5
• DB Incline: 90*5 100*5 90*10
• BB ROws: 240*5 260*5 275*5
• DB Waiter Walk: 75*100
• Dead Bugs: 10, 10 
• DB Unilateral Standing Press: 50*10, 55*10

September 24, 2019 Sprinting

Full effort on all 4 here, was beat after. 

• 110*4

September 22, 2019 Full Body

Upped weight on the snatch-grip RDLs, feels more challenging at this weight, kind of like it did when I first started doing them. 

• BB Squats: 315*1 345*1 365*1 375*1
• Front Squats: 225*1 250*1, 1
• Snatch-Grip RDL: 300*5 330*5 350*5
• BB Flat: 225*3 245*3 265*1 275*1
• Pullups: 25*6, 5, 4
• DB Farmers: 120*55
• FS NS Paloffs: 35*10, 10 

September 21, 2019 Sprinting

I think I'm going to cut back a tad on volume here towards the end of sprinting season, or full-speed sprinting season anyway.  I'm going to focus more on putting more effort into the ones I do though.  Hopefully that preserves my CNS a bit better. 

• 110*5

September 18, 2019 Full Body

Nothing unusual here, started with incline bench instead, to switch stuff up.  Did more volume on the hanging power snatches, felt good. 

• BB Incline (Paused Reps): 185*3 205*3 225*1,1,1,1
• Deadlift: 315*1 365*1 405*1 435*1 455*1
• HPS: 115*3, 3, 3 135*3 145*1 135*3
• BB Rows: 235*5 255*5 275*5
• Mixed-Grip Carries: 65*100
• WSARC: 60*10, 10
• Standing Hammer Curls: 40*10
• Hanging Leg Raises: 10

September 17, 2019 Sprinting

• 110*5

September 16, 2019 Birdwatching

My legs were toast after that workout on the 11th, decided to take a couple days off to rest them.  Went hiking/birdwatching today for 5 hours, felt good. 

September 11, 2019 Full Body

Tired legs from sprinting...nothing out of the ordinary here

• Deadlift: 315*1 365*1 405*1 445*1 465*1
• HPS: 115*3, 3 140*2, 1
• BB Rows: 230*5 250*5 270*5
• BB Incline: 185*3 205*3 225*1,1,1,1,1
• DB OH Press Walk: 60*100
• Dead Bugs: 10, 10 
• Cable Laterals: 25*10, 10 

September 10, 2019 Sprinting

• 110*2
• 100*4

September 8, 2019 Full Body

Tired legs here after yesterday, didn't push anything.   Also, my chest was sore as heck for some reason. 

• Squats: 315*1 340*1 360*1 380*1
• Front Squats: 225*1 250*1, 1, 1
• Snatch-Grip RDL: 295*5 325*5 345*5
• Pull-Throughs: 150*10, 10
• Flat Bench Press: 225*3 245*2 250*1, 1, 1
• Suitcase Carries: 80*100
• FS NS Paloffs: 35*10, 10