Not letting being sick keep me from working out, I think I'm on the tail end of this anyway...kept volume a bit lower here. Went home and slept right after.
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3, 3, 3
- DB Incline: 100*10, 8
- BB Rows: 235*10, 10
- Plate Farmers: 180
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- FS NS Paloffs: 35*10, 10
- Cable Curls: 50*10, 10
aaaaaaand now I have a sinus infection. Ugh. Awful. I can't remember getting sick back to back like this since early grade school.
Feeling better, front squatted 305 here, felt good doing it too. Rest of session was fine. Upped weight on weighted pullups by a bit, got into that 3 rep sweet spot that I enjoy.
- Squats: 315*1 340*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 305*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*3 250*2 270*1 285*1
- Pull-Throughs: 150*10, 10
- Pullups: 45*3, 3, 3
- Plate Suitcase Carry: 90
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- FS WSARC: 35*10, 10
- DB Standing Unilateral Press: 55*10
Lungs feeling better, cough is slightly lingering, but the cold air feels good when I'm sprinting
Fighting off a weird cough..haven't had one in years. No other symptoms really, just my chest hurts. I won't let it stop me from hitting the gym though. I'm only coughing and sleeping otherwise, so I can crash after this session. Session here went fine, I ate a little too close to the workout though.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1 495*1
- HPS: 115*3, 3 135*3
- DB Incline: 100*10, 6, 4 - thick grip
- BB Rows: 235*8, 8
- Waiter Walks: 70*100
- DB Hammers: 50*4
- Dead Bugs: 10, 10
Session went fine, big weights...beasted on hex farmer carries again. I absolutely love those things, so happy I started doing them again. They take a few minutes to set up and then to break the bar down after, but it's so worth it.
- 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: 2225*5 245*2 265*1 285*1
- Pullups: 35*5, 4, 4
- Pull-Throughs: 150*10, 10
- Plate Farmers: 180
- Hex Farmers: 365*100,100,100,100
- Plate Farmers: 180
- NS FS Paloffs: 35*10, 10
- DB Front Raises: 50*2 - toast
First workout of the year...goal for the year is to get into best shape of my life. I'm going to define that as all-around fitness, not just strength. I'll know when I get there.
101st and final workout of the year. I'm happy with my strenght levels still. Narrowly missed 505 here on deadlifting; I didn't ramp right for it, should've gone 470-490-500. Everything else is going well too, incline dumbbell benching seems to be working, and the heavy carries lately have put slabs of mass on my shoulders/upper back.
- BB DL: 315*1 365*1 405*1 445*1 465*1 485*1
- HPS: 115*3, 3, 135*3 115*6
- DB Incline: 100*10, 7, 5
- DB Bent Over Rows: 120*8, 5
- Plate Farmers: 180
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- FS WSARC: 35*10, 10
- DB Incline Curls: 30*7
Final sprint session of the year, 102nd time. This coming year I'm going to try and match that. I was slower this year...not sure if it's age. The track at Newton North is definitely slower, but it's so much easier on joints. I may go for PRs at Harvard, while keeping my main training at Newton, that way I get the speed at Harvard without the wear on my joints. Also, I was slowed by that hellacious calf pull on the left side, and left hamstring twinge at the peak of the season. The calf is 100% back to normal, but I still feel the hamstring whining a bit sometimes. So all in all not a super successful sprinting year, but hopefully not the start of a decline. I think I set myself up nicely for 2020 though, didn't really lose anything over the winter, at least so far. I may work on kneeling starts or even starts off of blocks in 2020.
I was actually a bit flat for this session, not sure why. Struggled to bench 285 even. I haven't maxed recently on bench but still, shouldn't have been hard, at all. Eased off on front squats, since I did olympic squats before instead of regular.
- Olympic Squats: 225*2 275*2 315*2 335*1 355*1
- Front Squats: 235*1 255*1 285*1
- Snatch-Grip RDL: 315*5 345*5 365*5
- BB Flat: 225*5, 4 250*1 270*1 285*1
- Pull-Throughs: 150*10, 10
- Pullups: 35*5, 3, 3
- Plate Suitcase Carry: 90, 90
- Hex Farmers: 365*100, 100
- Plate Farmers: 180
- Dead Bugs: 10, 10
- DB Unilateral Press:50*10
Track is ice-free, back to regular volume.
This session was at BSC in Allston..no lifting platform. Hex farmers were done on the hex bar with reeeally deep knurling on it. Easier to grip but it feels like it's tearing your hands open when you carry it. I don't need the extra grip help so I'm going to try avoiding that bar in the future. On snatches I need to use a super wide grip from now on, I really liked it, felt more fluid.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3, 3 135*3, 3 super wide grip
- DB Incline: 100*9, 7, 5
- BB Rows: 235*10, 10
- Plate Farmers: 180
- Hex Farmers: 365*100, 100
- Plate Farmers: 180*100
- NS FS Paloffs: 35*10, 10
- DB Alternating Hammers: 55*3 - toast.
