- 50: 3
- 100: 12.41, 12.38, 12.29
June 30, 2020
June 30, 2020 Sprinting
Well that went well....This is after hiking around bird watching this morning too. Legs felt fine though. Again, standing start, at Newton North which is typically slower than Harvard where I set all of my records. Still, today I was almost as fast here as I am over there, I think these are my fastest times at NN...and my times keep going down during the session, which is the opposite of how it usually goes for me. I'm going to head to Harvard, probably next Tuesday and see what I can do, I think.
June 30, 2020 AM Birdwatching
I woke up early this morning and figured I may as well take a trip to Rock Meadow; I hadn't been there in a month. I figured it'd be quiet, but as is often the case there was lots of activity after the rain overnight. There are TONS of recently fledged robins there, along with a family of baltimore orioles. Back in the corner of the field near the Beaver Brook North bridge I heard a Blue-Winged Warbler singing, I assume the same guy as was there in May. I hope he found a mate and was just singing for the joy of it. Quite unexpected was a singing male indigo bunting; I had heard many in May, but they were absent the last 10 days or so of the month, so I was shocked to hear one now. Not a bad looking fellow. I also came across 7 turkeys, 5 young with 2 parents. I didn't know they bred here, I also found the area where I think they hunker down at night. Other sightings include a recently fledged mockingbird with a parent, young doves, and a lot of swallow/swift activity. I don't know how to distinguish Northern-Rough Wingeds from Chimney Swifts, so it could have been either Lastly, I spotted a white-tailed deer doe. Does she cross the bridge from Beaver Brook North, or the Street?
- Birdwatching: 2 hours
June 29, 2020
June 28, 2020 Full Body
Good session again...I realized I need more weight plates...really need Rogue to get stuff back in stock, I'm using everything I have for deadlifting. Again, taking slack out of the bar and focusing on just ripping off the floor has been key, as has been doing it in socks or barefoot. Strength still feels 'up' across the board, extra rep on 2nd set of 1.5 pullups, bb incline strength feels like it's returning too.
- BB DL: 315*1 365*1 405*1 435*1 465*1 485*1
- HPS: 115*3 125*3 130*4
- Front Squats: 235*1 255*1 290*1
- BB Incline: 185*5 205*5 225*1 235*1 245*1
- 1.5 Pullups: 7, 6, 5
- Snatch-Grip OH Carries: 115*100, 100
- Rollouts: 10, 10
- Hanging Knee Raises: 10, 10
June 27, 2020 AM: Sprinting PM: Hiking
Did some 110s here, going to take times again on Tuesday...early afternoon we went hiking for a while, was nice out.
AM
110*6
PM
Hiking: 90 minutes
June 26, 2020 Treadmill
Now at 7.0 mph which was my goal, not looking to really go any faster, just going to stay at this speed. Seems like a good balance of speed and time it takes to do the two miles.
- 17:09 / 2 miles
June 25, 2020 Lower Body
Another good session...although on the last 300 lbs. squat rep as I re-racked it I somehow missed the cup on the right and it fell to the safety bar with the weight still on my shoulders, had to kind of crab-squat (is that a thing? Sort of sideways squat) it up. Went way up on good mornings, felt fine. Also, I don't think I'm doing both hip thrusts and glute bridges anymore, I'm just going to pick one or the other each week, and do them in cycles. So a few weeks of hip thrusts, then a few weeks of glute bridges. They just feel like there's too much overlap, and I'm already hammering my posterior chain enough.
- BB Squats: 275*3 300*3 325*3 345*3 365*2
- Box Squats: 225*5
- Good Mornings: 185*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip Thrusts: 250*10 275*8 300*6
- Snatch-Grip OH Carries: 115*100, 100
- Squatting LMAR: 45*12, 12
- Hanging Knee Raises: 10, 10
June 24, 2020 Upper Body
Still feeling good, lots of 'pop'.
- BB Flat: 185*5 205*5 225*5 245*1 255*1 275*1, 1
- Pullups: 55*5, 5, 4, 4
- BB Rows: 225*5, 5, 5, 5
- BB Seated Press: 135*7, 7
- Close-Grip BP: 155*10, 8
- KB Reverse Laterals: 15*10
- Dead Bugs: 10, 10
June 23, 2020 Sprinting
A little better here...legs still didn't have a ton of pop in them. Below 13 seconds on 100s, but still about a full second slow. Again, sprinting at Newton is about .3 slower anyway, so I'm about .6 off of where I should be, from a standing start sprint. Oddly my times didn't fall off as I went, I got quicker as I went along, I wonder if I need to warm up more, maybe do more 50s beforehand.
- 50*2
- 100: 12.91, 12.75, 12.75 blah
June 22, 2020 AM: Incline Walking PM: Treadmill
AM
IW: 4% / 40 minutes / 2 miles
PM
Treadmill: 17:23 / 2 miles
June 21, 2020 Full Body
Absolutely ripped the 475 off the floor here, going to for 485 and/or this coming week. Key has been taking slack out of the bar right before I pull, and also going barefoot. Rest of session was good, felt like my strength ticked up a bit here, also got extra on the snatches, and focusing on bottom half of reps on incline I felt more powerful.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3 125*3 130*4
- Front Squats: 235*1 255*1 290*1
- BB Incline-Bottom Halfs: 135*10 185*6 205*3,3,3,2
- Glute Bridges: 335*10 365*10 405*10
- 1.5 pullups: 7, 5, 5
- Snatch-Grip OH Carries: 115*100, 100
- Rollouts: 10, 10
- Hanging Knee Raises: 10, 10
June 19, 2020 Sprinting
So I had considered doing some time trials Saturday, but it's going to be the first day of summer and the weather is going to be gorgeous so I'm going to the beach. I moved the timed runs up a day, and my legs were still heavily fatigued from the workout yesterday, as such the times were terrible, but at least gives me a base-line. Not even going to post the times, I should be about 2 seconds faster next time I go for time. Also this is at Newton North, which has the softer (knee-saving) surface, but it is slower. May take some times here, then in a week or three go to Harvard which has the harder surface and is also faster.
- 110*2
- 100*2
- 110*1
June 18, 2020 Lower Body
Feel a little flat again, may be time for another pizza...did some alternative versions of exercises here, box squats, pause squats, etc. I got folded on the 375 box squat attempt, fortunately had the bars set high. My posterior chain was just shot.
- Pause Squats: 22583 275*3 300*3 325*3
- Box Squats: 345*5 365*3 375*toast
- Good Mornings: 155*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Squatting LMAR: 45*12, 12
- Hanging Knee Raises: 10, 10
June 24, 2020
June 17, 2020 Upper Body
Good session, doing a bit of a mini re-feed this week and next, I don't want to be dragging by August, so I'm loosening up calorie intake for the next 10 or so days. Also trying to not grind myself down so hard in the workouts for the next week or so too.
- BB Flat (Paused Reps): 135*5 185*5 205*5 225*3 235*2 245*1
- BB Rows: 185*10, 10, 10
- Pullups: 55*5, 5, 4, 4
- Seated Press: 135*7, 6
- Unilateral KB Reverse Laterals: 15*10
- Close-Grip Bench Press: 155*10, 8
- Dead Bugs: 10, 10
June 22, 2020
June 16, 2020 Sprinting
Surprisingly no pop in this session. None. I felt like I was missing my 2 top gears. Which is odd because I slept plenty last night. I actually noticed over the past 5+ years that I do best with almost exactly 8 hours of sleep. The days I get 9 my workouts suck, even if I shift them an hour later to account for later waking time. I think it's pizza time tonight, see if that helps charge me up.
- 50*8
June 14, 2020 Full Body
Legs fatigued so I went a bit lighter on deadlifts and did a bunch of singles. Still, got 405 on glute bridges. Added reps on each set of the 1.5 pullups too.
- BB DL: 315*1 365*1 405*1 425*1 435*1, 1, 1
- HPS: 115*3 125*3 130*3
- Front Squats: 235*1 255*1 290*1
- BB Incline: 185*3 205*3 225*2, 1, 1
- GLute Bridges: 335*10 365*10 405*10
- 1.5 Pullups: 7, 5 , 5
- Snatch-Grip OH Carries: 115*100, 100
- Rollouts: 10, 10
- Hanging Knee Raises: 10, 10
June 12, 2020 Incline Walking
No treadmill this afternoon...my legs are feeling tired, plus I'm going to Parker River tomorrow for some birdwatching, I'll be hiking around a ton for that.
- Incline Walking: 4% / 40 minutes / 2 miles
June 11, 2020 Lower Body
Felt a bit flat here...I think I need carbs. May be time for a pizza soon.
- Squats: 275*3 300*3 325*3 345*3 365*2
- Good Mornings: 155*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 300*6
- Snatch-Grip OH Carries: 95*100, 100
- LM Squatting AR: 45*12, 12
June 10, 2020 Upper Body
Not a bad session, nothing really out of the ordinary. Tried adding upright rows in...meh.
- BB Flat: 185*5 205*5 225*5 250*1, 1, 1, 1
- BB Rows: 250*5, 5, 5, 5
- upright Rows: 45*8 65*8
- Pullups: 55*5, 5, 4, 4
- Seated Press: 120*10 135*6
- CLose-Grip Bench Press: 135*10 155*9, 6
- Dead Bugs: 10, 10
- Hangin Leg Raises: 10, 10
June 8, 2020 Incline Walking
I need to weigh myself in the next couple weeks...I can't believe how cut I am right now...my strength levels are still high though, I think this incline walking is just torching the fat off me. I'm considering continuing to do it during my bulking phases, as crazy as that sounds.
- IW: 4% / 60 minutes / 3 miles
June 7, 2020 Full Body
Good workout here, other than incline benching which still continues to suck.
- BB DL: 315*1 365*1 405*1 435*1 455*1
- Front Squats: 235*1 255*1 290*1
- BB Incline: 185*5 205*5, 4, 4, 3 blah
- HPS: 115*3 125*3 130*3
- Glute Bridges: 335*10 365*10 400*10
- 1.5 Pullups: 6, 4, 4
- Snatch-Grip OH Carries: 95*100, 100
- ROllouts: 10, 10
- Hanging Knee Raises: 10, 10
June 3, 2020 Upper Body
I think I was a bit too full here, no pop really, and was very lethargic.
- BB FLat: 185*5 205*5 225*5, 5 240*2, 2, 2
- BB ROws: 250*5, 5, 5, 5
- Pullups: 55*5, 5, 4, 4
- Seated Press: 115*10 135*6
- JM Press: 135*6, 5
- BB Curls: 95*4
- Dead Bugs: 10, 10
- Hanging Knee Raises: 10, 10
June 8, 2020
June 2, 2020 Lower Body
Good session, nothing ground-breaking really. Took Saturday off, still my legs are a bit drained from all the hiking in May. Probably take a few days to bounce back.
- Squats: 275*3 300*3 325*3 340*3 350*2 370*1
- Good Mornings: 155*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 300*6
- OH Snatch Grip Carries: 95*100, 100
- LM Squatting AR: 45*10, 10
June 3, 2020
May 27, 2020 Upper Body
Definitely taking an off-day Saturday, I feel like the tank's empty here after all the hiking this month, plus I've never done incline walking like what I've done several mornings per week.
- BB Flat: 185*5 205*5 225*5 240*3 250*1, 1, 1
- BB Rows: 250*5, 5, 5, 5
- Pullups: 55*5, 5, 4, 4
- Seated Press: 95*5 115*10 135*6
- Close-Grip BP: 135*10, 155*8, 6
- Dead Bugs: 10, 10
- Hanging Knee Raises: 10, 10
May 26, 2020 Lower Body
Decent session, again my legs are pretty close to being toast. I think this coming Saturday will be an off day. Squatting was rough, barely got the 370.
- Squats: 275*3 300*3 325*3 340*3 350*2 370*1
- Good Mornings: 155*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 300*6
- OH Snatch-Grip Carries: 95*100, 100
- Squatting LMAR: 45*10, 10
May 23, 2020 Full Body
Taking claritan, I know my allergies want to beat the tar out of me, I can feel it...but the claritan is helping. Legs are getting really tired. This time every May they do, I've probably hiked several dozen miles, along with all my regular workouts.
- DL: 315*1 365*1 405*1 435*1 455*1
- Front Squats: 235*1 255*1 290*1
- BB Incline: 185*5, 5, 5 205*5, 225*2, 1
- HPS: 115*3 125*3 130*3
- Glute Bridges: 335*10 365*10 395*10
- Sternum Pullups: 8, 6, 5
- Snatch-Grip OH Carries: 95*100, 100
- Rollouts: 10, 10
- Hanging Leg Raises: 10, 10
May 20, 2020 Upper Body
Allergies still curb-stomping me here....session wasn't bad though, I think I'm amped up from them even though I can't breathe
- BB Flat: 185*5 225*5 140*4 265*1 275*1 225*3
- BB Rows: 250*5, 5, 5, 5
- Pullups: 55*5, 5, 4, 4
- Seated Press: 115*5 135*7
- Upright Rows: 95*6, 6
- Close-Grip BP: 155*10, 8
- Dead Bugs: 10, 10
- Hanging Knee Raises: 10, 10
May 19, 2020 Lower Body
My legs are exhausted, miles of hiking while bird watching, and my allergies are kicking the shit out of me all of a sudden. Worst they've been in years. Session wasn't so bad when you consider that, but it was a grind
- Squats: 275*3 300*3 325*3 340*3 350*2 370*1
- Good Mornings: 135*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 300*6
- Snatch-Grip OH Walks: 95*100, 100
- Squatting LMAR: 45*10, 10
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