I hit my goal for the year, this was my 100th track session of the year...granted on the field next to the iced over track, but regardless it's my 100th sprinting session in 2019. I have to say, running in the boots, on the ice with my feet cracking it, in several thermal layers is absolutely exhausting.
whaaargarbl Oh my goodness this might have been one of the best workouts I had in my life. Energy was through the roof, reps were completely violently, I felt a ton of just raw power. I did 4 f'ing sets of the hex farmer carries with 365. I think my hand was bleeding after because there was blood on the chalk but I have no idea where or when. Farmer walked the 45s over to the bar as well, two in each hand. I hope Tuesdays session is similarly explosive. I love workouts where you just throw things around in a vulgar manner...after this one I could barely close my hands because my forearms were so swollen. Absolute beast session
- Squats: 315*1 340*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 300*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*1 250*1, 1, 1, 1, 1, 1, 1 (cluster 7)
- 1.5 Sternum Pullups: 4, 2, 2
- Pull-Throughs: 150*10, 10
- Plate-Farmers: 180
- Hex Farmers: 365*100, 100, 100, 100 (!!WHARGARBL)
- Plate Farmers: 180
- FSWSARC: 35*10, 10
- Cable Reverse Laterals: 15*10
Ice is allll over the track, had to run on the field inside the track...which was also iced over but it was harder and less slick.
Good session, felt strong again just like workout on Saturday, didn't push on DLs though, wanted to leave something in the tank for the rest of the workout. Bumped to 100s for all sets of incline benching.
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3 125*3 135*3, 3
- DB Incline: 100*8, 6, 4
- BB Rows: 235*10, 10
- DB Mixed-Grip Carries: 65*100
- Dead Bugs: 10, 10
- Neutral Grip Curls: 80*8
Sooo I went into this one thinking I wanted to do higher volume on squats, but changed my mind. I felt really strong this whole session, and absolutely crushed the snatch-grip RDLs. The final set was raw, explosive, and felt easy. I did a cluster on the flat benching that felt great, could've probably gone another 8. THEN I realized the hex bar was free and the way was not crowded that I like to do carries with it on. I also realized I could carry the 45s over 2 in each hand instead of 1, by gripping them through the middle. That in and of itself ended up being a farmer carry, one to load up the plates, one coming back. I only intended to do one set of the farmers but I was flying so I ripped a second one. Briefly thought about doing a third as well....
- BB Squats: 315*3 340*1 365*1 385*1 405*1
- Front Squats: 225*2 250*1 275*1 300*1
- Snatch-Grip RDL: 305*5 335*5 355*5 crushed it
- Pull-Throughs: 150*10, 10
- BB Flat: 225*5 250*1,1,1,1,1,1,1
- Sternum 1.5 Pullups: 3, 2, 2
- Plate Farmers: 180*100
- Hex Farmers: 365*100, 100
- Plate Farmers: 180*100
- FS NS Paloffs: 35*10, 10
- DB Unilateral Standing Press: 50*10
Good session, felt good deadlifting, db incline is going well too, may do all 100s next week for sets.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3 135*3
- Ballistic Upright Rows: 135*3
- DB Incline: 95*10, 8 100*6
- Cable Rows: 120*10 140*10
- Waiter Walks: 70*100
- WSARC: 60*10, 10
- DB Standing Alternating Curls: 35*10
Track still covered, even mushier snow now...going to rain next couple days, hopefully that fixes things.
Legs were tired, previous workout was one day closer to this one from the delay, but that shouldn't have mattered. Not sure why really...got plenty of sleep, hadn't eaten too close. I noticed the past 4 weeks or so after my strength shot up earlier in the bulk that I seem to have plateaued right after. Thinking about adding in volume on squats and see if that shocks my body some.
- Squats: 315*1 345*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1, 1
- Snatch-Grip RDL: 305*5 335*5 355*5
- BB Flat: 225*3 245*3 265*1 275*1 225*5
- Pull-Throughs: 150*10, 10
- Pullups: 35*6, 4, 4
- DB Farmers: 120*65
- Dead Bugs: 10, 10
- FS Cable Laterals: 15*7
Track is covered with snow ankle deep and wet, these were HARD 110s
Back to deadlifting etc. I didn't lose an iota of strength after skipping last week, and then pushing this one back a day.
- HPS: 115*3, 3, 3 135*1
- BB DL: 315*1 365*1 405*1 425*1 445*1 465*1
- DB Incline: 90*10 95*8 100*6
- DB Rows: 120*8, 8
- DB Suitcase Carries: 80*100
- NS Paloffs: 60*10, 10
- DB Hammers: 50*6
My quads were tired for some reason, wasn't really able to drive on squatting. Also tried paused reps on benching first to see if that primed my work after, didn't really seem to make a difference one way or the other.
- BB Flat (paused reps): 185*5 225*5
- BB Flat: 245*3 265*1 275*1, 1
- Front Squats: 225*1 250*1 275*1 300*1
- Snatch-Grip RDL: 300*5 330*5 350*5
- Pull-Throughs: 150*10, 10
- Pullups: 35*6, 5, 5
- OH Press Walk: 65*100
- WSARC: 35*10, 10
- DB Unilateral Overhead Press: 55*10
Happy Thanksgiving! I took Tuesday off since I had to put a sprinting session in the day before in order to not fall behind on where I want to be with that, plus my back has been tired lately.
The track was SOAKED for this one
Good time, more paused reps on benching, nothing unusual otherwise.
- Squats: 315*1 340*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 300*1
- Snatch-Grip RDL: 300*5, 2 (oops) 330*5 (that's better) 350*5
- BB Flat Bench Paused Reps: 225*3 245*1, 1, 1, 1 265*1
- Pullups: 35*6, 4, 4
- Pull-Throughs: 150*10, 10
- Mixed-Grip Carries: 65*100
- Dead Bugs: 10, 10
- DB Reverse Laterals: 15*10, 10
