Good session, got 275 again on flat benching. Added some resp on chinups. Focused on trying to bend the bar on close-grip bench pressing; turns out that's the key for me activating my triceps because it torched them. I added in a couple different exercises here, z-presses and head-supported rows. The head-supported rows force your back to be parallel to the floor when rowing (Like a pendlay row)....but then you can't use any English to get the weight up. Those two combined are brutal...really toasted my lats. Z-presses are interesting as well, it forces you to isolate your shoulders to move the weight. Both movements came from this article on T-Nation. High-quality stuff, two new exercises from one article. Here's the videos of the author performing them...
Here's Z-Presses:
And head-supported rows:
- AM-Incline Walking: 4% / 60 minutes / 3 miles
- PM-Upper Body:
- BB Flat: 185*5 205*5 225*5 245*2 260*1 275*1
- Head-Supported Rows: 135*5, 7 155*4
- Chinups: 55*7, 6, 5, 4
- Z-Press: 45*10, 65*10
- Kneeling LM Press: 75*10 85*10
- Close-Grip BP: 155*10 165*9
- Dead Bugs: 10, 10
Legs felt flat here, didn't want to push it...
- AM-Incline Walking: 4% / 30 minutes / 1.5 miles
- PM - Treadmill: 17:09 / 2 miles
I added in split jerks here...I can only do so much at home since anything more than a 25 lbs. plate would crash into my ceiling rafters. I really like the movement, had never done them before, feels very natural. Tons of power here as well on the snatches, felt great, can't wait to get more 10s so I can pile on more weight.
- BB DL: 315*1 365*1 405*1 435*1 465*1
- HPS: 115*3 125*3 130*6, 4
- Split Jerk: 45*5 65*3
- Front Squats: 235*1 255*1 290*1
- BB Incline: 185*5 210*4 225*1 235*1 245*1
- 1.5 Chinups: 7, 7, 6
- Snatch-Grip OH Carries: 115*100, 100
- Rollouts: 10, 10
- Hanging Knee Raises: 10, 10
Good session, back to doing 110s for another week or two here before taking another run at records.
My legs are absolute toast after yesterday's workout...definitely just doing the incline walking today.
- IW: 4% / 40 minutes / 2 miles
Good session, nothing out of the ordinary here...I feel like on hip thrusts I may be straining my abdominal wall, I've noticed on the left that it hurts in the days after. It was worse when I was doing glute-bridges on Sundays as well....need to figure out what I'm doing wrong there.
- AM: Incline Walking: 4% / 30 minutes / 1.5 miles
- PM: Lower Body:
- Squats: 275*3 300*3 325*3 350*3 365*2
- Good Mornings: 185*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*10 275*8 305*6
- OH Snatch-Grip Carries: 115*100, 100
- Squatting LMAR: 10, 8
- Hanging Knee Raises: 10, 10
Good stuff, still feeling strong on all movements, adding reps on chinups still.
- AM: IW: 4% / 60 minutes / 3 miles
- PM: Upper Body:
- BB FLat: 185*5 205*5 225*5 245*2 260*1,1,1,1
- BB Rows: 225*5 240*5 250*5 260*5
- Chinups: 55*7, 6, 5, 4
- Kneeling LM OH PRess: 70*10 80*10
- Close-Grip Benching: 155*10 165*8
- Dead Bugs: 10, 10
So after the upper-body only day on Sunday I took Monday completely off, my legs were still fatigued. Even here they didn't feel great. I threw a 100 in, at about 85% effort. 50s were about 85% as well.
Legs still dead....upper body only here, and a quick session at that.
- BB Incline: 185*5 210*4 225*2 235*1
- 1.5 Chinups: 7, 6, 5
- Rollouts: 10
Back at Newton North for sprinting...my legs are dun. At least for the next couple weeks. Going to rotate back to my usual routine of 50s on Tuesday / 110s on Saturday for a couple weeks, and not going all out on the 110s so my legs recover. I can't believe how dead they are right now. You know that feeling when you complete a really hard set of squats or deadlifts, rack the weight, or set it back down, and then your legs just feel exhausted and wobbly? Maybe for those first 5 seconds after completing a rep? My legs feel like that while I'm sitting down, hours later. This is the most dead that I think they've been, ever. I can't believe I still got a 12.3 from a standing start here. Tomorrow is definitely going to be an upper-body day, and a brief one at that, no full-body til next week.
- AM: Incline Walking: 4% / 30 minutes / 1.5 miles
- PM: Treadmill: 17:09 / 2 miles
Bumped up reps on the landmine anti-rotational stuff, note that each rep is once to the left, then once to the right.
- BB Squats: 275*3 300*3 325*3 350*3 365*2
- Good Mornings: 185*5, 5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip Thrusts: 250*10 275*8 305*6
- Snatch-Grip OH Carries: 115*100, 100
- LMAR: 10, 8
- Hanging Knee Raises: 10, 10
I felt pretty good here, tried kneeling landmine pressing for shoulders, need to bump the weight up though. The 260 on benching felt very good, and chinups have gone well too, going to do them for a few more weeks before going back to pullups I think.
- IW: 4% / 30 minutes / 1.5 miles
- PM: Upper Body:
- BB Flat: 185*5 225*5 245*2 260*1, 1, 1
- BB Rows: 225*5 235*5 250*5 260*5
- Chinups: 55*6, 5, 5, 4
- Kneeling LM OH Press: 45*10 60*10
- Close-Grip Bench Press: 155*10 165*8
- Dead Bugs: 10, 10
So, I've written frequently about how Harvard's track is faster. Several years ago they took down some trees nearby and after that there was this slight swirling effect in the wind there. Then they started building the engineering school and some buildings nearby, and I haven't been there since they finished a lot of that. Wow is the wind there awful now. I felt like I was getting shoved out of the lane on all 3 of the 100 attempts here. I don't know if this track is faster than Newton North now. I may try Brookline when I want to try for a PR again in a few weeks. I don't think I'll ever eclipse my previous record here (11.74 I think it was, I have it written on the records page). It almost feels like I should have a before/after construction delineation for that because the wind-sheer effect here now is terrible. Maybe on a day with 0 breeze whatsoever, just completely dead air, I could try again...
- 50: 3
- 100: 12.22, 12.38, 12.54
- AM: Incline Walking: 4% / 30 minutes / 1.5 miles
- PM: Treadmill: 17:09 / 2 miles
Felt good, legs still had spring despite the sprinting session yesterday...I'm officially out of weights for deadlifting, need to get those new 10 lbs. plates. I wanted to go with Rogue again, but they're still not in stock, going to take whatever I find on Amazon....Did 1.5 chinups instead of pullups here just to switch things up. I always forget that my elbows do not like chinups....back to pullups next week.
- BB DL: 315*1 365*1 405*1 435*1 465*1 490*1
- HPS: 115*3 125*3 130*4
- Front Squats: 235*1 255*1 290*
- BB Incline: 185*5 210*4 225*1 235*1 245*1
- 1.5 Chinups: 7,6, 5
- Snatch-Grip OH Carries: 115*100, 100
- Rollouts: 10, 10
- Hanging Knee Raises: 10, 10
Celebrating my independence from being slow....OK, so this was in the AM before July 4th festivities. I'm never that fast in the morning, even if I take pre-workout. Plus the track was damp and thus a bit spongy. It didn't seem to matter. Again, I'm getting faster as the session goes on instead of slower. I haven't tried doing a 4th 100 yet to see if I'm even faster, don't want to tempt things. Still, I had already planned for a Tuesday trip to Harvard's track, I'll have to see how fast I am then. As is, these times are just good for me in general, not just good for Newton North...Back on the 19th of June, about 2 weeks ago when I did my first timed test of the season I didn't even bother recording it since I was at like 13.4. Granted, again, that's from a standing start, but I've shaved 1.2 seconds off of that already.
- 50: 1, 1, 1, 1
- 100: 12.35, 12.31, 12.19
Legs are pretty sore after yesterday, going to skip the afternoon treadmill session, hopefully I'll be fast tomorrow at the track...
- IW: 4% / 30 minutes / 1.5 miles
Another good session...felt solid all around...crushed the landmine anti rotationals...note that a rep is just to one side, so once to the left and once to the right would register as 2 reps. Because I'm an idiot and didn't realize I had counted like that the first 2 months I was doing these.
- Squats: 275*3 300*3 315*3 350*3 365*2
- 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 Carry: 115*100, 100
- Squatting LMAR: 45*16, 14
- Hanging Leg Raises: 10, 10
Another good session, feeling strong, extra reps on seated press...things seem to be trending in the right direction here...
- BB Flat; 185*5 225*5 245*3 260*1 275*1, 1
- PUllups: 55*5, 5, 4, 4
- BB Rows: 225*5 235*5 250*5 260*5
- Seated Press: 135*8, 8
- KB Lateral Rows: 15*10
- CLose-Grip BP: 155*10 165*7
- Dead Bugs: 10, 10
- IW: 4% / 60 minutes / 3 miles
