Throwing Around Cylinders of Metal: 2021

December 22, 2021

December 20, 2021 AM: Incline Walking PM: Treadmill

4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 19, 2021 Full Body

Right shoulder / cuff is still pretty sore, but slightly better than a couple days ago. I didn't do hanging power snatches here....did one rep at 95 to test, and it felt irritated so I nixed that. Incline benching is where I felt it the most...it's still not comfortable, and the pausing as I adjust after unracking messes up the rhythm. It's going to be hard to progress as long as the irritation persists, so hopefully it fades fast...I also felt it on the first set of the snatch grip pullups, but not the others for some reason....Deadlifting was unimpacted though, I felt really good pulling here. Did knee raises instead of rollouts, because it seemed like those would irritate the shoulder.

BB DL: 325*1 375*1 425*1 445*1 465*1
HPS: 95*1
BB Incline: 215*3 235*2 255*1 265*1/2
Snatch-Grip Pullups: 45*2, 4, 4
Hex Farmers: 315*4
Hanging Knee Raises: 10, 10

December 18, 2021 Track

100*4

December 17, 2021

December 17, 2021 Treadmill

Shoulder getting better...still mildly sore at random times through the day. I just pull out the Hypervolt and hit it for a minute or two when it does. Tried benching the bar today and it was mildly uncomfortable, but nothing like a few days ago even. Going to push full body workout to Sunday to give an extra recovery day, do sprinting tomorrow. Also...amazing how much more spring I have in my step when running if I don't do incline walking earlier in the day. As I said though, going to add it back in probably next week a couple days...maybe upper body day and sprinting day (since I'm not doing high volume sprinting now anyway).

Treadmill: 17:09 / 2 miles

December 16, 2021 AM: Birdwatching PM: Track

Did a long birdwatching trip this morning..was nice. Shoulder is still sore, but at the end of the day I pounded the heck out of it with the Hypervolt+...it's amazing how well that thing works. Shoulder felt better right away. Still sore mind you, and twinges a bit when I go to extend my arm, or raise it over my head, but it's way better. Feel less crampy after taking a lot of magnesium yesterday and today as well. Going to keep up with the magnesium and a higher rate the next couple days, and keep pounding that shoulder with the Hypevolt. Making a 'benching motion' in the air hurts about 1/3 as much as it did yesterday even.

Birdwatching: 5 hours

100*4

December 15, 2021 Lower Body

Shoulder hurt on front squats since I need to rotate that arm up...Session went fine, shoulder just hurts pretty bad.

So the plan is to first take plenty of magnesium next few days, see if that helps muscles feel less crampy. It's not just my back, my forearms were cramping too which I get sometimes. Today on front squats they kept locking up. I'm also going to hypervolt the heck out of the shoulder using the probing attachment. Lots of stretching and rotation work as well, along with tylenol or aspirin...Also going to lay off the incline walking for several days. It's not a major stressor, but I do notice that the angle fatigues my lower back some. Plus as I get closer to the end of this bulking cycle (still like 2 months away) I want to be well rested, and put more energy into hitting some high numbers here. I'll still do the incline walking, probably 2 days per week instead of 4.

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*8
DB Suitcase Carries: 60*8

December 14, 2021 AM: Incline Walking PM: Upper Body

Well...that hurt. Right shoulder was still really sore. Probably should have been using my Hypervolt on it, and maybe taking aspiring, or tylenol, and stretching it. I didn't really do much with it the past few days...hurts to raise my arm to reach something on high shelves, or just to reach out in front of me. Also hurts to rotate the arm. Definitely strained or irritated the heck out of the rotator cuff. It hurts pretty bad, but not so much that I think I tore it. This session was hard, benching was rough, only did one rep on 255 because it hurt so bad. It was tough because that makes it tough to just bang out a rep as well.... THEN on top of all that, as I was doing 285 my lower back was really tight. The rep was REALLY difficult because the pain in my shoulder made it hard to get into a groove. Then my lower back just cramped solid. As it was happening I thought "You know...I think I've forgotten to take my magnesium the past few days". I completed the 285 rep on benching and then fell on the floor waiting for my back to release. Pullups after that were fine, guillotine pressing was a 100% platinum-plus no-go. Shoulder was in agony at that point. Even standing db laterals hurt it.

Incline Walking 4% / 60 minutes / 3 miles

BB Flat: 240*3 255*1 275*1 285*1 - back spasm
Pullups: 10, 10, 10
Guillotine Press: nope.
Head-Supported Rows: 160*5 170*5
DB Standing Laterals: 25*5 15*5 even that hurt
Dead Bugs: 10, 10

December 13, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 12:52 / 1.5 miles

December 12, 2021 Birdwatching

Went birdwatching for a couple hours this morning, legs were pretty spent after so I skipped the track. Shoulder is really sore still.

Birdwatching: 2 hours

December 11, 2021 Full Body

I felt REALLY flat for this one, again. Back was stiff or something. I had tried stretching my hips earlier which usually helps, and it didn't really do anything. I still pull 445, but was hoping to go for 465 or 470 this time. Then missed 160 on snatches....then benching I missed 265 on incline benching. Not sure what's up. I had a great night's sleep before this as well. I got crushed by 265 on the benching actually, and now my right shoulder is sore, I think I strained my rotator cuff. It's really uncomfortable. I don't think it's anything serious though. I'm not sure why I've felt wonky the past few of these full-body sessions, my lower right back is definitely tight though, and it's preventing me from pulling to full capacity on deadlifting.

BB DL: 325*1 375*1 425*1 445*1
HPS: 125*3 140*3 150*2 160*X
BB Incline: 215*3 235*3 255*1 265*X
Snatch-Grip Pullups: 45, 4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

December 10, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 12:52 / 1.5 miles

December 9, 2021 Track

100*4

December 8, 2021 AM: INcline Walking PM: Lower Body

Nothing unusual here

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 365*5
Lunges: 60*8
Hex Farmers: 315*4

December 7, 2021 AM: Incline Walking PM: Upper Body

Back to snagging 290 on benching, I think I'll go for 295 next week..Everything else went well..bumped weight on guillotine pressing as well, I think that's been a major part of the surge in benching weight for me these past couple months.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 235*3 250*3 270*1 280*1 290*1 YUP.
Snatch-Grip Sternum Pullups: 5, 4, 4
Guillotine PRess: 180*9, 7
Head-Supported Rows: 160*5 170*5
DB Seated Unilateral Press: 50*10
Dead Bugs: 10, 10

December 6, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 5, 2021 Sprinting

100*5

December 4, 2021 Full Body

Back was tight here, almost feels like a mild strain or something in the lower right part...missed 160 on snatches. On the plus side grabbed 265 on inclining! Got it fairly easily so thought maybe I'd get 270. I...did not...Back has felt tight for a week now actually, just felt worse this morning...almost like it's on the verge of cramping, not like a tear or something.

BB DL: 325*1 375*1 425*1
HPS: 125*3 140*3 150*3 160*X
BB Incline: 215*3 230*3 255*1 265*1 YUP 270*X NOPE
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollotus: 10, 10

December 3, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

December 2, 2021 Track

100*5

December 1, 2021 AM: Incline Walking PM: Lower Body

Good session, no shoes on the squatting variations, felt more natural..need to go back to that. Also, did hex farmers, f'ing love those things, so glad I have the hex bar now.

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 185*2 225*2 245*1 265*1 275*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*8
Hex Farmers: 315*4

November 30, 2021 AM: Birdwatching PM: Upper Body

Switching up order in the week to put upper body on Tuesday, full body on Saturday, Sprinting on Sunday & Thursdays. Basically prioritizing weighted workouts for the winter as always. 3rd time benching in 5 days. Was pretty tired here, still had a good session.

Birdwatching: 1/2 hour

BB FLat: 235*3 250*3 270*1 280*1 290*X
Pullups: 45*6, 5, 5
Guillotine Press: 175*10, 10
DB Rows: 120*10
DB Seated Unilateral Press: 50*10
Dead Bugs: 10, 10

November 29, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 17:09 / 2 miles

November 28, 2021 Sprinting

100*4

November 27, 2021 Full Body

I felt flat here, not sure why. Didn't have much pop on the hanging power snatches, deadlifting was a chore, and missed 265 on incline again...

Deadlift: 320*1 370*1 420*1 440*1 460*1
HPS: 125*3 140*3 150*2-blah 160*1
BB Incline: 215*3 235*3 255*1 265*X
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

November 26, 2021 AM: Incline Walking PM: Treadmill

Keeping the treadmill session shorter here, may do so in the coming weeks as well to preserve more energy for workouts as I go for some recent-highs on some movements.

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 8:34 / 1 mile

November 25, 2021 AM: Incline Walking PM: Upper Body

Bagged 290 on benching...creeping up here, I wonder if I'll be back at 300 before the end of this bulk. Certainly possible...This was a post-Thanksgiving workout so it was shorter.

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 235*3 250*3 270*1 280*1 290*1
Pullups: 45*6, 5, 5
Guillotine Press: 175*10, 10
Dead Bugs: 10, 10

November 24, 2021 AM: Incline Walking PM: Lower Body

Same thing as last week with the 3 singles on squats and front squats...feels good.

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 185*2 225*2 245*1 265*1, 1, 1
Squats: 315*1 340*1, 1, 1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*7

November 23, 2021 Track

100*4

November 22, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

November 21, 2021 Full Body

woooo ramping up deadlifting again, want to go for 500 again before the end of this bulk. Snagged 160 on hanging power snatches, first time in a while there...then on incline benching I accidentally did two sets at 215 and then somehow missed my 265 attempt. Not sure how, I was halfway up and just lost it. Note in my workout book says "How the f*ck did I miss this?". Indeed. Also, weighted snatch-grip pullups really might be my favorite variant of the exercise...feels perfect for how my joints and everything are put together; movement feels completely natural.

BB Dl: 315*1 370*1 415*1 435*1 455*1
HPS: 125*3 140*3 150*3 160*1!
BB Incline: 215*3, 3 235*3 255*1 265*1/2
Snatch-Grip Pullups: 45*4, 3, 3
Snatch-Grip OH Carry: 130*5
Rollouts: 10, 10

November 20, 2021 Sprinting

100*5

November 19, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 min / 3 miles

Treadmill: 17:09 / 2 miles

November 18, 2021 AM: Birdwatching PM: Upper Body

Tad bit too full when I did this workout, just missed 290 benching...

Birdwatching: 2 hours

BB Flat: 235*3 250*3 270*1 280*1 290*X
Weighted Pullups: 45*6, 5, 5
Guillotine Press: 175*10, 9
BB Rows: 225*5 250*5, 5
Seated DB Unilateral Press: 50*10
Suitcase Carries: 60*8
Dead Bugs: 10, 10
Hanging Knee Raises: 10, 10

November 17, 2021 AM: Incline Walking PM: Lower Body

Good session, stayed at 265 on front squats and did a quick set of singles. Same with squats. Lunges are going well too...

Incline Walking: 4% / 60 minutes / 3 miles

Front Squats: 185*2 225*2 245*1 265*1, 1, 1
Squats: 315*1 340*1, 1, 1
Wide-Grip RDL: 285*5 315*5 335*5
Lunges: 60*7

November 29, 2021

November 16, 2021 Track

100*5

November 15, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

November 14, 2021 Full Body

Not a bad start for packing weight back on the deadlift. I'll probably add 10 this coming week, then maybe 5 per week after that. I think I'm going to up the weight on the power-snatches as well, starting to get more comfortable at 155. Narrow miss on the 265, I think the bench was positioned weird because where the bar came down my chest felt way too high. Lastly, the snatch-grip pullups with weight on them are probably my new favorite variant. I feel like a truck towing something uphill on them, all torque from my back muscles.

BB DL: 315*1 365*1 405*1 425*1 445*1
HPS: 120*3 135*3 145*3 155*3
BB Incline: 215*3 235*3 255*1 265*1/2
Weighted Snatch-Grip Pullups: 45*3, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

November 13, 2021 Sprinting

100*4

November 12, 2021 Treadmill

Treadmill: 17:09 / 2 miles

November 11, 2021 AM: Incline Walking PM: Upper Body

Doing more incline walking this bulking cycle, I figure it may seem counter-intuitive, but hopefully it minimizes fat gain while sparing muscle mass. Got absolutely crushed on 290 here for benching. Like not even close. Guess I'll give it another go next week. So happy to be doing DB Rows again (with the new rogue DB-15 plate-loadable dumbbell). I never realized how much I missed them.

Incline Walking: 4% / 30 minutes / 1.5 miles

BB Flat: 235*3 250*3 270*1 280*1 290*X
Pullups: 45*6, 5, 5
Guillotine Press: 170*10, 10
DB Rows: 115*10, 10
Unilateral DB Seated Press: 50*10
Suitcase Carries: 60*6
Dead Bugs: 10, 10

November 10, 2021 AM: Incline Walking PM: Lower Body

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 245*1 265*1 285*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 335*5
Goblet Lunges: 60*6

November 9, 2021 Track

I didn't do as much broad jumping this year for some reason, got a session in here...not sure if it's going to be warm enough much longer to keep at it. I think that PR I set last year after I had started bulking may end up standing the test of time for myself. Unless this coming spring I really go ham on them from the start of the season...

100*4
Broad Jumps: 9' 4", 9' 11", 9' 8", 10' 3"

November 8, 2021 Treadmill

Treadmill: 17:09 / 2 miles

November 7, 2021 Full Body

Took the week off from regular deadlifts, starting next week I'm going to begin accumulating weight on them again. Time to up the weight on incline benching as well. The hex farmers went well, that's round trips in the workout area.

Hex Deadlift: 315*3 405*3 455*1
HPS: 120*3 135*3 145*3 155*2
BB Incline: 210*3 230*3 250*1 260*1
Chinups: 45*6, 5, 5
Hex Farmers: 315*4
Rollouts: 10, 10

November 9, 2021

November 6, 2021 Track

100*6

November 5, 2021 Treadmill

Was feeling dead-legged here, so I just did a mile..

Treadmill: 8:35 / 1 mile

November 4, 2021 AM: Incline Walking PM: Upper Body

Another good session, left elbow feeling much less irritated, glad that's back to normal. Wasn't holding me back, but was still irritated when I would bench or do some pullups. 285 here on benching again, trying for 290 next week.

Incline Walking: 4% / 60 minute s/ 3 miles

BB Flat: 230*3 245*3 265*1 275*1 285*1
Pullups: 45*5, 5, 5
Guillotine Press: 170*10, 10
DB Rows: 105*10, 10
Unilateral DB Seated Press: 40*10 (up this next time)
Dead Bugs: 10, 10

November 8, 2021

November 3, 2021 AM: Incline Walking PM: Lower Body

Seemed to go well...put some more weight on the goblet lunges...

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 245*1 265*1 285*1
Squats: 315*1 340*1 365*1
BB Calves: 365*10
Snatch-Grip RDL: 285*5 315*5 335*4
Goblet Lunges: 60*5
Suitcase Carries: 60*5

November 6, 2021

November 2, 2021 Sprinting

100*5

November 1, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

November 4, 2021

October 31, 2021 Spooky Full Body

155 on hanging power snatches! Felt good...also 260 on incline benching, strength is really feeling like it's starting to accumulate

BB DL: 315*1 365*1 405*1 435*1
HPS: 120*3 135*3 145*3 155*1
BB Incline: 210*3 220*3 250*1 260*1
1.5 Pullups: 6, 5, 5
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

October 30, 2021 Track

100*4

October 29, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 17:09 / 2 miles

October 28, 2021 AM: Incline Walking PM: Upper Body

Got 285 on benching! Most I've done during a cut I think...really happy

IW: 4% / 60 minutes / 3 miles

BB Flat: 230*3 245*3 265*1 275*1 285*1
Weighted Snatch-Grip Pullups: 45*5, 3, 3
Guillotine Press: 165*10, 10
Pendlay Rows: 165*5, 5, 5
Unilateral Seated DB Press: 40*10
Dead Bugs: 10, 10

October 27, 2021 AM: Incline Walking PM: Lower Body

Actually went snatch-grip on the RDLs

IW: 4% / 40 minutes / 2 miles

Front Squats: 185*2 225*2 245*1 265*1 280*1
Squats: 315*1 340*1 365*1
BB Calves: 365*10
Snatch-Grip RDL: 285*5 315*5 335*4
Goblet Lunges: 50*5
Suitcase Carries: 60*5

October 26, 2021 Sprinting

100*5

October 25, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

October 24, 2021 Full Body

Got back late from a weekend away, just did a quick one here...

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*3
BB Incline: 210*3 225*3 245*1 255*1
Hanging Knee Raises: 10

October 22, 2021 Treadmill

Treadmill: 17:09 / 2 miles

October 21, 2021 AM: Incline Walking PM: Full Body

Had to take a day off yesterday so put squats here after benching...narrowly missed 285..one of the few times in my life I failed 1/2 way up on a rep. Usually when I fail on benching it's right off my chest.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 230*3 245*3 265*1 275*1 285*X
Front Squats: 185*2 215*2 240*1 260*1 280*1
Squats; 315*1 340*1 365*1
Snatch-Grip Pullups: 10, 10, 10
Guillotine Press: 165*10, 10
Dead Bugs: 10, 10

October 19, 2021 Sprinting

100*5

October 18, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 90 minutes

Treadmill: 17:09 / 2 miles

October 17, 2021 Full Body

Nabbed 255 on incline benching finally....I feel like my strength is picking up even while finishing up this cut, I guess creatine taking effect.

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*3
BB Incline: 210*3 225*3 245*1 255*1
Weighted Pullups: 45*4, 3, 3
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

November 3, 2021

October 16, 2021 Track & Broad Jumps

More broad jumping...this went a little better...going to add them back in early November before it gets too cold and see how that goes.

100*6
Broad Jumps: 8' 10", 9' 4", 9' 7", 10' 0", 10' 0", 10' 3"

October 15, 2021 Treadmill

Took progress pics this morning, I'll post them eventually when I have time to sift through them....thus marks the end of this year's cut/maintenance phase. After this I'll kind of float for a couple weeks. I don't go right into bulking, I kind of slowly ramp up the calories so my body gets used to it. Also, will be doing 2 miles on treadmill days during bulking so I don't burn excess calories.

Treadmill: 17:09 / 2 miles

October 14, 2021 AM: Incline Walking PM: Upper Body

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 230*3 245*1 260*1 270*1 280*1
Chinups: 10, 10, 10
Guillotine Press: 165*10, 10
BB Rows: 250*3, 5, 5
Seated DB Press: 40*10
Hex Farmers: 365*3
Dead Bugs: 10, 10

October 13, 2021 AM: Incline Walking PM: Lower Body

I'm going to start differentiating between snatch-grip RDLs and wide-grip, since a lot of the time I'm not at full snatch width.

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 215*2 240*1 260*1 280*1
Squats: 315*1 340*1 365*1
Wide-Grip RDL: 285*5 315*5 365*4
Goblet Lunges: 50*5

October 12, 2021 Sprinting

100*5

October 11, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

October 10, 2021 Full Body

Narrowly missed 255 on incline benching again...Hit 455 on deadlifting, just making sure nothing gets rusty. Probably won't start pushing back up on deadlifting until November when track season wanes rapidly

DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*3
BB Incline: 210*3 225*3 245*1 255*1/2
Weighted Pullups: 25*10, 8, 7
Snatch-Grip OH Carries: 130*5
Rollouts:10, 10

October 9, 2021 AM: Birdwatching PM: Track

Birdwatching: 5 hours

100*4

October 8, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 25:43 / 3 miles

October 7, 2021 AM: Incline Walking PM: Upper Body

280 again on flat benching, going to try it one more week then go for 285.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 230*3 245*3 260*1 270*1 280*1
Snatch-Grip Pullups: 10, 10, 10
Guillotine Press: 165*10 165*10
BB Rows: 225*5 250*5, 5
Seated Unilateral DB Press: 40*10
Hanging Knee Raises: 10

October 6, 2021 AM: Incline Walking PM: Lower Body

Tried lunges here with the new plate-loaded DB, kind of like a goblet, holding each end. Seemed fine. I'll load the weight up next week.

Incline Walking: 4% / 40 minutes / 2 miles

Front Squats: 185*2 215*2 240*1 260*1 280*1
Squats: 315*1 340*1 365*1
Snatch-Grip RDL: 285*5 315*1 365*4
Goblet Lunges: 15*5
Suitcase Carries: 65*6

October 5, 2021 Sprinting

100*6

October 4, 2021 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

October 3, 2021 Full Body

Felt a bit flat here...started hex farmers with the new hex bar...need to get used to it again..also, for the roundtrips I walked backwards to the starting point rather than spin around. Makes it much more of a challenge. Narrowly missed 255 again...maybe next week.

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*3
BB Incline: 210*3 225*3 245*1 255*1/2
1.5 Pullups: 7, 6, 5
Hex Farmers: 365*2
Rollouts: 10, 10

October 2, 2021 Track

100*1, 1
200*1
100*1, 1

November 1, 2021

October 1, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 3 hours

Treadmill: 25:43 / 3 miles

September 30, 2021 AM: Birdwatching PM: Upper Body

Got 280 on flat benching...tried seated unilateral DB press with the dumbbell probably gotta lower the weight a tad. I do them seated on the floor with my legs straight out, prevents any leverage or other ways of helping. Good session overall.

Birdwatching: 2.5 hours

BB Flat: 230*3 245*3 260*1 270*1 280*1
Chinups: 10, 10, 10
Guillotine Press: 165*10, 10
Pendlay Rows: 155*5, 5
Seated Unilateral DB OH Press: 50*8
Dead Bugs: 10, 10
Hanging Knee Raises: 10

September 29, 2021 AM: Birdwatching PM: Lower Body

Good news: Got a plate-loaded dumbbell from Rogue so I can start adding back in some unilateral stuff that I've been missing. I also got a hex-bar for farmers' walks and subbing in deadlift variants. Super excited. Probably need to lower the suitcase weight here. It carries a bit different than a standard dumbbell because I'm using 25s for part of the weight and it's more unwieldy, which makes the movement more challening. Rest of workout went great as well, probably upping front squat weight...Tried doing some hanging power cleans, but they still irritate my left elbow the same as split jerks were doing.

Birdwatching: 2 hours

Front Squats: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 360*1
HPC: 135*2
Snatch-Grip RDL: 285*5 315*5 365*4
Suitcase Carries: 80*5

September 28, 2021 Sprinting

100*2
200*1
100*1

September 27, 2021

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

September 26, 2021 AM: Birdwatching PM: Full Body

Pulled 455....going to wait to push further until I'm back bulking up, so I can keep the focus on sprinting. Also, got 150 for 3 on HPS. Not sure where that came from. Narrowly missed 255 on incline benching....Strength seems to be picking up here.

Birdwatching: 2 hours

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*3
BB Incline: 210*3 225*3 245*1 255*1/2
Snatch-Grip Pullups: 10, 10, 10
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

September 25, 2021 Track

Tried 200s again...still not good at them.

100*2
200*2

September 24, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2 hours

Treadmill: 21:26 / 2.5 miles

September 23, 2021AM: Incline Walking PM: Upper Body

Juuuuust missed 280 on benching. I think I may get it next week. Still finishing up this cut, but adding back in creatine may be starting to have a positive impact. I'm going to wait a few weeks then write about it.

Incline Walking: 60 minutes / 4% / 3 miles

BB Flat: 230*3 245*3 255*1 265*1 275*1 280*1/2
Pullups: 10, 10, 10
Guilotine Press:165*10, 10
Pendlay Rows: 155*5, 5
Band Laterals: 10, 10
Dead Bugs: 10, 10

September 22, 2021 Lower Body

A bit full here...tried power cleans, didn't really help my left elbow any, it still feels irritated.

Front Squats: 185*2 215*2 235*2 255*1 275*1
Squats: 315*1 335*1 360*1
Power Cleans: 165*2 165*1
Snatch-Grip RDL: 285*5 315*5 365*3
Plate Carries: 45*10

September 21, 2021 AM: Incline Walking PM: Track

Added in some broad jumps here...didn't go too bad. I didn't do them as much this summer on account of the crummy weather. May do them more in the autumn. Also, tried a 200....It...went...

Incline walking: 4% / 40 minutes / 2 miles

100*2
200*1
Broad Jump: 9' 3", 9' 5", 9' 5", 10' 0.5", 9' 10.5", 10', 0"

September 20, 2021 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

September 19, 2021 Full Body

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 140*1 (oops) 150*1
BB Incline: 210*3 225*3 240*1 250*1
Pendlay Rows: 155*5, 5
Rollouts: 10, 10

September 18, 2021 sprinting

100*5

September 17, 2021 Treadmill

17:09 / 2 miles

October 10, 2021

September 16, 2021 AM: Birdwatching PM: Upper Body

Went birdwatching in the morning, as I always do around my birthday, was hiking around for 6 hours. Squeezed in an up body workout upon returning home...

Birdwatching: 6 hours

BB Flat: 230*3 245*3 255*1 265*1 275*1
Chinups: 10, 10, 10

September 15, 2021 Lower Body

Squeezed in this session today before festivities......I turn 40 at 10:42PM....so tomorrow's will be my first workout of my 40s...

Front Suqts: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 355*1
Plate Carries: 45*10

September 25, 2021

September 14, 2021 Sprinting

I turn 40 tomorrow. I don't know if I have any sage advice. Hard to believe that I was just shy of 17 and a half when I started working out. 22 and a half years now. I always wondered what would happen once I hit my early or mid 30s, like would life force me away from fitness? I'm happy I was able to balance life and workouts, and frankly I prefer compact high-intensity workouts to more drawn out sessions. I don't feel (or look I suppose) 40. My face looks somewhat younger, I assume thanks to wearing this water-based Japanese sunblock on my face for like the last 15 years. This may sound arrogant, but I recall a story about early settlers from Europe coming over to America and seeing Native Americans that were in incredibly good shape. The settlers were shocked that many of them were in their 50s and even late 60s. They were able to maintain that level of health because they ate mostly plants, organ meat, and were extremely active. I've tried to model my diet and exercise routine on that, and I think it's working, at least so far. I don't really eat any processed food (other than yogurt & kefir, which I make myself), I don't eat meat that often, and when I do it's nutrient-dense liver. There's a lot of olive oil and also saturated fats in there as well. I guess we'll see how my 40s go, but I'm feeling pretty good, and hopefully this intro didn't sound too arrogant.

The running itself went well, I don't think I'm getting faster than that this summer; the weather will be cooling soon and the winds picking up. For the 2nd straight session I got waylaid by a strong headwind. I'm disappointed the weather in July pushed everything back this year, usually I like to 'peak' a couple times during the summer, but only could once here. I may go to the YMCA this winter and use their track so I stay on top of things during the colder months, as opposed to overly bundled up sort-of-sprints on a freezing track....

100*1,1,12.19, 12.68

September 13, 2021 Treadmill

Treadmill: 25:43 / 3 miles

September 12, 2021 Full Body

Actually pulled 455 here, surprisingly given how hard I've been sprinting. Didn't get 2nd rep this week on hanging power snatches at 150. I did, however, get 250 on the incline benching. My left elbow is still pretty irritated from the split jerks, really felt it on the pullups here.

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*1
BB Incline: 210*3 225*3 240*1 250*1-yessss
1.5 Pullups: 7, 6, 5
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10
Reverse Curls: 65*8

September 11, 2021 Track

I was feeling pretty good, and then a strong headwind picked up, going straight into me. Not even at an angle, like lined up perfectly. Crushed my last attempt here.

100*1, 1, 12.39, 12.70

September 10, 2021 Treadmill

Treadmill: 25:43 / 3 miles

September 9, 2021 Upper Body

Good stuff, bumped up weight on the guillotines....mixed in pendlay rows as well, may do them for a few weeks.

BB Flat: 230*3 245*3 255*1 265*1 275*1
Snatch-Grip Pullups: 10, 10, 10
Guillotine Press: 165*10, 10
Pendlay Rows: 155*5, 5
Seated Band Laterals: 10, 10
Dead Bugs: 10, 10

September 8, 2021 Lower Body

Good session here, but I notice that when I catch on the split jerk it seems to be irritating the heck out of my left elbow. May need to take a couple weeks off from them to let it get better.

Front Squats: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 355*1
Split Jerks: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 365*3
Plate Carries: 45*10

September 7, 2021 Sprinting

I only have a couple more sprinting sessions in my 30s left. I can't believe I'm turning 40. I don't feel any different phyisically...Times here weren't spectacular, but they're trending in the right direction. It takes me like 3 weeks to really hit peak speeds...

100*1, 1, 12.56, 12.59, 12.37

September 6, 2021 Treadmill

2.5 miles / 7 mph

September 5, 2021 Full Body

Still taking it easy deadlifting until I'm done maxing out on sprinting. Somehow got 2 on 150 for hanging power snatches. Haven't done that in a while. Got crushed by 250 on incline benching. Like not even close. For fun did a set of 21s at the end here...

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*2
BB Incline: 210*3 225*3 235*1 245*1 250*X
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 130*5
ROllotus: 10, 10
21s: 55 (bar)

September 4, 2021 Treadmill

Treadmill: 25:43 / 3 miles

September 3, 2021 Track

Eh...pretty slow here, need to do better...

100*2, 12.53, 12.80

September 2, 2021 Upper Body

Good stuff, tried russian twists with a plate....meh.

BB Flat: 225*3 240*3 250*1 260*1 270*1
Snatch-Grip Pullups: 10, 10, 9
Guillotine Press: 160*10, 10
BB Rows: 225*8, 8
Seated Band Laterals: 10, 10
Dead Bugs: 10, 10
Russian Twists: 45*10

September 6, 2021

September 1, 2021 Lower Body

And we're in to September. I turn 40 in exactly two weeks. My goodness. The time, it has passed. I bumped up the weight on the snatch-grip RDLs here, for the last set anyway. Want to pack on some pounds there. Also, this session somehow took 46 minutes...

Front Squats: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 365*3
Plate Carries: 45*10

August 31, 2021 AM: Birdwatching PM: Sprinting

I didn't expect to set the track on fire here, hiked around birdwatching for 90 minutes this morning so my legs were fairly tired already.

Birdwatching: 90 minutes

110*2
100: 12.64, 12.78

August 30, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 29, 2021 Full Body

My posterior chain was shot after yesterday's sprinting. I don't expect to deadlift a ton when I'm really pushing things on sprinting. It taxes my CNS a lot, plus exhausts my entire posterior chain, so those things combine to stunt deadlifting for a few weeks. Just for hahas I threw in a set of 21s at the end.

Deadlift: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*1
BB INcline: 210*3 225*3 235*1 245*1
Pullups: 10, 10, 10
Snatch-Grip OH Carries: 130*5
Hanging Knee Raises: 10, 10
21s: 45lbs bar

August 28, 2021 Sprinting

Still slower than I'd like, but not sure how fast I'm going to get this summer with the shoddy weather. Today was nice out, and the speed was decent given the circumstances.

100*1,1,12.75,12.64,12.46,12.50

AUgust 27, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 26, 2021 Upper Body

Good session, increased flat bench weight...snatch-grip pullups went well too. Great session all around. Did 160 on all 3 sets of head-supported rows. Since I'm doing them later in the workouts I'm not as strong as when I did them second. I'm happier with the pullups second though, it's a more important exercise in my opinion.

BB Flat: 225*3 240*3 250*1 260*1 270*1
Snatch-Grip Pullups: 10, 9, 8
Guillotine Press: 160*10, 10
Head-Supported Rows: 160*4, 4, 4
Band Laterals: 10, 10
Dead Bugs: 10, 10

September 1, 2021

August 25, 2021 Lower Body

I was down in Saybrook earlier today, did a quick session here...

Front Squats: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 355*1

August 24, 2021 Sprinting

Oh man...I sound like a broken record here, but the air was like breathing stew. Just awful. My phone was giving air quality warnings this morning. At least it was warm...I was faster again, but felt like I was inhaling wet cement when I ran. Hopefully when this dewpoint breaks in a couple days it'll feel like I'm running on jet fuel.

100*5

August 23, 2021 Treadmill

Legs are pretty tapped...shortened this session by 1/2 mile..

Treadmill: 21:25 / 2.5 miles

August 22, 2021 Full Body

Good session, but that deadlift 455 attempt was hard; my posterior chain ist ired from the sprinting and everything. EVerything else went fine.

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*1
BB Incline: 210*3 225*3 235*1 245*1
1.5 Pullups: 5, 4, 4
Snatch-Grip OH Carries: 130*5
Rollouts: 10, 10

August 21, 2021 Sprinting & Jumping

I hadn't broad jumped much this year, again the weather putting me behind on sprinting threw off my schedule there. In a couple weeks when I wrap up this high-effort portion of the sprinting cycle I'm going to do a bunch of it through the Autumn and see how that goes.

100*5
Broad Jump: 9' 3", 9' 0", 9' 1", 9' 5", 9' 5"

August 20, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 19, 2021 Upper Body

Decent session, I need to start pushing more on the bench pressing I think, even incrementally.

BB Flat: 225*3 240*3 250*1 260*1
Snatch-Grip Pullups: 10, 9, 8
Guillotine Press: 160*10, 9
Head-Supported Rows: 160*3 170*3 180*2
Plate Laterals: 25*5 10*10
Dead Bugs: 10, 10
Hanging Knee Raises: 10, 10

August 18, 2021 Lower Body

Another good session, I think I'm done with the rear-foot-elevated split-squats for now, they just tax my legs too much when trying to sprint for time right now. Only took 35 minutes for this one, was flying.

Front Squat: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
RFESS: 20*5
Plate Suitcase Carries: 45*10

August 17, 2021 Sprinting

Another sub-80-degree day...progressing well at least on sprint times..nothing to write home about yet though.

110*2
100*2

August 30, 2021

August 16, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 15, 2021 Full Body

Good session again, led off with hanging power snatches to switch things up. Never seems to result in higher weights on them though....

HPS: 115*3 130*3 140*3 150*1
BB DL: 315*1 365*1 405*1 435*1
BB Incline: 210*3 225*3 235*1 245*1
Chinups: 10, 10, 10
Snatch-Grip OH Carries: 125*5
Rollouts: 10, 10

August 14, 2021 Sprinting

Well it's hot out..mid 80s....it's also suffocatingly humid. Still waiting on a hot & dry day....aaaaany day now would be great. Starting to take times on the 100s. Didn't do great here, but I usually improve pretty quickly over the 2-3 weeks I put max effort in.

110*2
100*3

August 13, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 12, 2021 Upper Body

Barely missed on 270, giving myself 1/2 credit for that one...

BB Flat: 225*3 240*3 250*1 260*1 270*1/2
Snatch-Grip Pullups: 10, 9, 8
Guillotine Press: 160*10, 9
Head-Supported Rows: 160*3 170*3 180*2
Plate Laterals: 10*10, 10
Knee Raises: 10, 10
Dead Bugs: 10, 10

August 11, 2021 Lower Body

Jammed this into 30 minutes....no clue how. Rear-foot elevated split squats crushed my quads....not sure I want to be doing these during sprinting season (As I mentioned last week...). Put up 275 on front squats, surprised I had that much juice in my legs after sprinting yesterday...

Front Squats: 185*2 215*2 235*1 255*1 275*1
Squats: 315*1 335*1 360*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
RFESS: 10
Plate-Suitcase Carries: 45*10

August 10, 2021 Sprinting

Another middling day weather-wise....mid 70s, humidish...

50*2
100*4

August 29, 2021

August 9, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 8, 2021 Full Body

I can't believe I did this one in 42 minutes. My deadlift has been lagging all summer really, I commented on that before, I think without the back squatting for a month there in favor of front-squatting only it slipped. I'm not worried, I'm focusing on track speed at this point so I don't anticipate numbers picking back up until late September or so when sprinting for max speed is probably over for the year (I may do indoor sprinting at the Y this year...maybe).

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*3 130*3 140*3 150*1
BB Incline: 210*3 225*3 235*1 245*1
Snatch-Grip Pullups: 10, 8, 7
Snatch-Grip OH Carries: 120*5
Rollotus: 10, 10

August 7, 2021 Sprinting

Wow, decent weather....that's a shock. Warm, not too humid...usually summer in New England is divided up between Hot & Humid and Hot & Dry days, with a healthy portion of Hot & Disgustingly Humid days. The ones I run best in are the hot & dry...which we have had maybe 3 of this year?

110*2
100*3

August 6, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 5, 2021 Upper Body

Good session, 39 minutes...nothing out of the ordinary really...

Bench Press: 225*3 240*3 250*1 260*1 265*1
Pullups: 10, 10, 10
Guillotine Press: 160*10, 8
BB Rows: 225*5 250*3, 3
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Raises: 10

August 4, 2021 Lower Body

Not bad, got the whole session done in 37 minutes...Feeling strong, no residual soreness from yesterday on the sprinting at max effort. Tried rear-foot elevated split squats...they seem like a good idea, just not sure about right now with sprinting max effort for the next 5 or so weeks.

Front Squats: 185*2 215*2 235*1 255*1 270*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
RESS: 5
Plate Suitcase Carries: 45*10

August 3, 2021 Sprinting

So I still feel behind because of the crappy weather for almost a month, but I have to get some times in for the 100 to see where I am. I have a feeling it's going to take a few weeks here to gear back up. Maybe in the future I should just always run max effort 100s instead of the 110s. That's when I was at my fastest, I think. I feel heavy footed still here, and the weather wasn't great, it barely hit 70 today, and was pretty humid.

50*2
100*4

August 2, 2021 Treadmill

Treadmill: 25:43 / 3 miles

August 24, 2021

August 1, 2021 Full Body

Good session, almost got 150 on snatches for a 2nd rep...

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*1.5
BB Incline: 210*3 220*3 230*1 240*1
Snatch-Grip Pullups: 10, 7, 7
Snatch-Grip OH Carries: 120*5
Rollouts: 5, 5

August 15, 2021

July 31, 2021 AM: Birdwatching PM: Track

The weather was sunny, not particularly warm though....did 5 hours of birdwatching in the morning so my legs werent exactly fresh here...

Birdwatching: 5 hours

110*5

July 30, 2021 Treadmill

Wasn't feeling this one...dead legged...did a half session...

Treadmill: 12:52 / 1.5 miles

July 29, 2021 Upper Body

Narrowly missed 270 on benching here...not bad considering I'm not bulking and my benching weights have been lower since I built this home gym. I think the bench I use is narrower or something...

BB Flat: 225*3 240*3 250*1 260*1 270*1/2 225*5
Chinups: 10, 10, 10
Guillotine Press: 160*10, 7
BB Rows: 225*5 250*3, 3
Band Laterals: 10, 10
Dead Bugs: 10, 10

July 28, 2021 Lower Body

Good session, got 270 on front squats again, back squatting feels natural again...nothing really new here todya.

Front Squats: 185*2 215*2 235*2 255*1 270*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
Plate Suitcase Carries: 45*10

July 27, 2021 Sprinting

Decent weather again, nice and warm out....

50*10

July 26, 2021 Treadmill

25:43 / 3 miles

July 25, 2021 Full Body

Good session here, back to 150 on snatching...

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3 150*1
BB INcline: 210*3 220*3 230*1 240*1
Snatch-Grip Pullups: 9, 7, 7
Snatch-Grip OH Carries: 130*5
Rollouts: 10
Hanging Knee Raises: 10, 10

August 12, 2021

July 24, 2021 Sprinting

Decent day out for sprinting, those have been rare to come by. Full effort on everything here...

110*8

July 23, 2021 Treadmill

Treadmill: 25:43 / 3 miles

July 22, 2021 AM: Birdwatching PM: Upper Body

Felt a bit flat on the bench pressing, but otherwise the session went fine.

Birdwatching: 1 hour

BB FLat: 225*3 240*3 250*1 260*1, 1/2
Pullups: 10, 10, 10
Guillotine Press: 155*10, 10
Head-Supported Rows: 155*5 165*4 175*3
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Side-Raises: 10 (per side)

July 21, 2021 Lower Body

Felt good here, front squats picking up some...

Front Squats: 185*2 215*2 235*1 255*1 270*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL (really wide): 285*5 315*5 335*5
Plate SUitcase Carries: 45*10

July 25, 2021

July 20, 2021 Sprinting

Look at that, nice sprinting weather! High 80s and dry

50*10

July 19, 2021 AM: Full bodyish PM: Treadmill

I was away Saturday & Sunday, so I had moved the sprinting over by a day to Friday. T his full body workouts is on a Monday, with a brief treadmill session in the afternoon. Felt a bit sluggish on the weights to be honest, probably from schedule being mixed up. Although the pullups were easier since I didn't push hard beofre them.

BB DL: 315*1 365*1 405*1 425*1 445*1
HPS: 115*3 130*3 140*3
BB Incline: 210*3 220*2 230*1 sluggish
Snatch-Grip Pullups: 10, 8, 8

Treadmill: 17:09 / 2 miles

July 16, 2021 Sprinting

This July has been so rainy, the track is always soaked. We've had rain pretty much every July day so far. Also it's been cold. As such I feel about 5 weeks behind where I would normally be with sprinting. Not sure I'm going to catch up this summer unless the weather turns very soon. Even on these 110s, I just don't have the anaerobic capacity for more volume right now because of all the shortened sessions from rain or chilly temps.

110*6

July 15, 2021 Upper Body

Went well...nothing out of the ordinary, I like having pullups further up in the workout, not sure why I had them so low in the order previously. Also, tried hanging knee raises again...they really kill my core for some reason. On benching I should've had 270...missed at lockout somehow.

BB FLat: 225*3 240*3 250*1 260*1 270*1/2
Pullups: 10, 10, 10
Guillotine Press: 155*10, 10
Head-Supported Rows: 155*5 165*4 175*3
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Side-Raises: 10

July 14, 2021 AM: Incline Walking PM: Lower Body

Not bad...didn't mess up squats this week, so that's good. Felt great on front squats too. On the snatch-grip romanian deadlifts I took a suuuper-wide grip. I felt it in my mid back.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 205*2 225*1 250*1 265*1
Squats: 315*1 335*1 355*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
Plate-Suitcase Carries: 45*10

July 13, 2021 Sprinting

50*10

July 12, 2021 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

July 11, 2021 Full Body

I've been feeling a bit off with deadliftng last couple weeks, like I'm not getting enough pop, as I wrote about previously. Squats are back on the menu on leg day, maybe in a couple weeks I'll feel a bit stronger on them. Rest of session went well.

BB DL: 315*1 365*1 405*1 445*1
HPS: 115*3 130*3 140*3 150*1
BB Incline: 210*3 220*3 230*1 240*1
Snatch-Grip Pullups: 9, 8, 9
Snatch-Grip OH Carries: 130*5
Rollouts: 10
Knee Raises: 10, 10

July 11, 2021

July 10, 2021 Sprinting

Went hard on all 5 here, felt good!

110*5

July 9, 2021 AM: Incline Walking PM: Treadmill

yeah, definitely not doing incline walking on Thursdays anymore. Legs are still toast today...

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

July 8, 2021 AM: Incline Walking PM: Upper Body

Legs were pretty tapped here...I may not do incline walking anymore on Thursdays....As is I'm working my legs every single day in some fashion, I think they could use a day off each week....Also, rearranged the order here...I moved Pullups up in the workout, they really should be getting more of a priority, since things like guillotine presses are more of an accessory movement. Did some side knee raises here as well to switch things up...oddly intense, way harder than regular ones. Workout took 41 minutes.

Incline Walking: 4% / 20 minutes / 1 mile

BB FLat: 225*3 240*3 250*1 260*1
Pullups: 10, 10
Guillotine Press: 155*10, 10
Head-Supported Rows: 155*5 165*3 175*2
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Side-Raises: 10

July 7, 2021 Lower Body

Added squats back in...lost balance on 355...I usually tip forward more on the 1/4 pin squats to simulate the starting motion on sprinting...did that here and it didn't work so well at full depth..oops. Session in the PM took 37 minutes, not bad.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 205*2 225*1 250*1 265*1
Squats: 315*1 335*1 355*X blah
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
Plate-Suitcase Carries: 45*10

July 6, 2021 Sprinting

Not a bad session, decent weather, 90 degrees and sunny...need a few more of these in a row and I can make some progress here...Also I want to start doing broad jumps again. My plan last year (and this year, and for the future) is to start mid summer with them, because I should be down to my 'cut' weight, and it's easier on my knees when landing.

50*10

July 5, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

July 4, 2021 Full Body Freedom Workout

I think with the weather conditions, the advantage of doing the 1/4 pin squats is kind of negated. The idea was that I wouldn't have an exhausted posterior chain by July. Instead I haven't had a lot of extended track sessions, and doing the 1/4 pin squats instead of full squats, coupled with the lower track volume has kind of caused my lower body strength to dip a bit. Or maybe not the strength, just the explosiveness...the deadlifts have been a grind. I think I'm going back to doing full squats on my lower body day; still leading with front squats, but even a few heavy singles on squats may help. The rest of the work went fine here; that's how I know it's not just a hangover from vacation. My upper body strength and explosiveness if just fine.

BB DL: 315*1 365*1 405*1 445*1
HPS: 115*3 130*3 140*3 145*1
BB Incline: 205*3 215*3 225*1 235*1
Snatch-Grip Pullups: 8, 8, 7
Snatch-Grip OH Carries: 125*5
Rollouts: 10
Hanging Knee Raises: 10, 10
Crunches: 10...just for fun

July 3, 2021 Sprinting

Rainy....cold....like in the 50s. This has been the coldest rainiest summer I can remember. We've had these really hot stretches of like 3 or 4 days in the mid/high 90s, but then it immediately plummets back down to highs in the lower 70s or even upper 60s. I feel 'behind' in sprinting because every time I get a couple good sessions in a row in, the temperature plummets, or the track is soaked for a week straight and those are sub-optimal sessions. Haven't really gotten to time myself yet with these spikes...I feel almost like where I would be in early May right now.

110*5

July 2, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 20 minutes / 1 mile

Treadmill: 25:43 / 3 miles

July 1, 2021 AM: Incline Walking PM: Upper Body

I was kind of full still when I did the upper body session, not sure why, I haven't eat a ton...kind of weighed me down while I was trying to workout..

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 225*3 240*3 250*1 260*1
Head-Supported Rows: 155*5 165*4 175*3
Guillotine Press: 155*10, 10
Pullups: 10, 10
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Raises: 10, 10

June 30, 2021 AM: incline Walking PM: Lower Body

Doesn't feel like I lost anything as far as lower body strength goes, good session here...

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 205*2 225*1 250*1 265*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Plate Suitcase Carries: 45*10

June 29, 2021 Sprinting

It's hotter out here than it was in Los Angeles...100 today. Perfect track weather for me though....felt amazing to be running in

50*10

June 28, 2021 Treadmill

Skipped incline walking this morning, slept in after coming back home yesterday.

Treadmill: 25:43 / 3 miles

June 27, 2021 Full Body

I'm back from LA...it was...hot. 120+ multiple days out in the desert areas we visited. This is a late afternoon workout, I didn't want to miss two full-body sessions in a row, so I put in a quick one here.

BB DL: 315*1 365*1 405*1 425*1
HPS: 95*1 115*3 135*3
BB Incline: 205*3 215*3 225*3
Snatch-Grip Pullups: 8
Hanging Knee Raises: 10

June 30, 2021

June 18, 2021 PM: Treadmill Later PM: Track

Treadmill in the afternoon, then later in the afternoon went to the track...Going on vacation tomorrow, and I'll be gone for two Saturdays, but didn't want to miss two full sprint sessions, so I moved it up a day here. On to California!

Treadmill: 17:09 / 2 miles

Later PM

110*4
50*1

June 17, 2021 AM: Incline Walking PM: Upper Body

Felt flat here really, need that vacation

Incline Walking: 4% / 40 minutes / 2 miles

BB Flat: 225*3 240*3 250*2 225*4, 3
Head Supported Rows: 155*5 165*4 175*3
Guillotine Press: 155*10, 10
Pullups: 10, 10
Band Laterals: 10, 10
Dead Bugs: 10, 10
Hanging Knee Raises: 10, 10

June 16, 2021 Lower Body

Good session...vacation coming up next week, I could use it, I'm tired all over...

Front Squats: 185*2 205*2 225*1 250*1, 1, 1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Suitcase Plate Carries: 45*10

June 17, 2021

June 15, 2021 Track

Decent weather, felt good to have a few sessions in a row not interrupted by 45 degree temperatures. First time all year. Not even joking, since Memorial Day was like 40 degrees.

50*8

June 14, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

June 13, 2021 Full Body

Good session..I have a vacation coming up next week..I'm looking forward to it. I think I've worked out all but one or two days this year, I'm feeling a bit worn down the past couple weeks...

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*3
BB Incline: 205*3 215*3 225*3 235*1
Snatch-Grip Pullups: 8, 8, 7
SNatch-Grip OH Walks: 130*5
Rollouts: 10
Hanging Knee Raises: 10

June 12, 2021 Sprinting

High effort here, drained the tank on these...The colder / wetter April & May this year kind of set things back, I feel about 4 weeks behind where I would usually be at this juncture. Maybe that just means I won't be burnt out in September this year..

110*6

June 11, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 90 minutes

Treadmill: 25:43 / 3 miles

June 10, 2021

June 10, 2021 AM: Incline Walking PM: Upper Body

Good session here, felt strong, lifts completely explosively, as I prefer.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 225*3 240*3 250*3 260*1 270*1
Head-Supported Rows: 155*5 165*4 175*3
Guillotine Press: 155*10, 10
Pullups: 10, 10
Seated Band Laterals: 10, 10
Dead Bugs: 10, 10

June 9, 2021 AM: Incline Walking PM: Lower Body

I'm not sure why, but doing the front squatting without stretching at all beforehand has resulted in an elimination of any pain in my IT bands when I do the movement...not complaining...Strength felt good, got whole session done in under 50 minutes, which is pretty good considering the set up time for all the different lifts.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*2 205*2 225*1 245*1 265*1 280*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Suitcase Carries: 45*10

June 8, 2021 Sprinting

Gorgeous out, high 90s, probably 110+ on the track..sunny. After not being used to the heat on Saturday, the recent hot spell has pretty much inured me to the tropical weather. I only set out to do maybe 7 or 8 50s, but ended up doing 10. Soaked up the heat like some sort of lizard...felt fast too.

50*10

June 7, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

June 6, 2021 Full Body

Went to the beach earlier, and didn't get started on this workout until 9PM, probably latest I've worked out since I was getting my first Master's degree and would hit the gym after some night classes. Didn't want to push it really, so I just hit some quick sets to keep everything 'awake' and called it.

BB DL: 315*1 405*1
BB Incline: 205*3 215*3 225*2
Pullups: 10

June 5, 2021 Sprinting

OOOOF. So the last few times I've gone to the track the weather has been middling; cold or cool, cloudy..etc. This time though it was hot and humid, my body was not used to this at all. Still got 7 110s in, but I was dragging after the 2nd and pretty much dead by the 5th. It was probably 90+ on the track when I got there early morning, and the dew point made the air feel like soup.

110*7

June 4, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 25:43 / 3 miles

June 3, 2021 AM: Incline Walking PM: Upper Body

ok upper-body session, didn't feel like I had a lot of strength...rotating in the head-supported rows..

Incline Walking: 4% / 60 minutes / 3 miles

Bench Press: 225*3 240*3 250*2 260*1
Head-Supported Rows: 155*5 165*3 175*3
Guillotine Press: 155*10, 10
Chinups: 10, 10
Band Laterals: 10, 10
Dead Bugs: 10, 10

June 3, 2021

June 2, 2021 AM: Incline Walking PM: Lower Body

Good strength here, explosive, quick lifts, felt great!

4% / 40 minutes / 2 miles

Front Squats: 185*2 205*2 225*1 245*1 265*1 280*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Suitcase Carries: 45*10

June 1, 2021 Track

Nice day out, bit cool, but overall decent..

50*8

May 31, 2021 AM: Birdwatching PM: Treadmill

Legs were a bit dead here, only did 2 miles

Birdwatching: 90 minutes

Treadmill: 17:09 / 2 miles

May 30, 2021

May 30, 2021 Full Body

I was a bit full for this one too...I think I had too much water in my coffee this morning, just kind of sat in my stomach...had to retry 150 on hanging power snatches, fortunately worked out. Felt really good on the deadlifts...I was way stronger on snatch-grip pullups...probably because I'm a few pounds lighter now as the cut progresses. Speaking of which I think I have 3-5 more lbs to go, should settle in the mid 190s.

Hanging Power Snatches: 115*3 130*3 140*3 150*X FUCK. 150*1 Much better.
BB DL: 315*1 405*1 435*1 455*1
BB Incline: 205*3 215*3 225*2 235*1
Snatch-Grip Pullups: 8, 8, 7
Snatch-Grip Overhead Carries: 130*5
Rollouts: 10

May 29, 2021 Track

Welcome to Memorial Day Weekend, with temperatures around 40, cold rain, and nothing but clouds! wheeeee! Track was soaked, and I couldn't stay warmed up...

110*4

May 28, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 1.5 hours

Treadmill: 25:43 / 3 miles

May 27, 2021 Upper Body

I was a bit too full for this one, benching at higher weights was tough, felt like I had a cannon ball sitting in my stomach....

BB Flat: 225*3 240*3 250*2 265*.5
BB Rows: 235*5 255*5 275*3
Guillotine Press: 155*10, 10
Pullups: 10, 10
Band Laterals: 10, 10
Dead Bugs: 10, 10

May 26, 2021

May 26, 2021 AM: Birdwatching PM: Lower Body

Good session...I realized part way through that I should really be doing the pin squats last, to make it more of a challenge with some fatigue on my legs...

Birdwatching: 1.5 hours

Front Squats: 185*2 205*1 225*1 245*1 265*1 280*1
1/4 Pin Squats: 365*3
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
1/4 Pin Squats: 405*3 435*3 455*3
Suitcase Carries: 45*10

May 25, 2021 AM: Birdwatching PM: Track

Gorgeous day out, perfect for the track...

Birdwatching: 2 hours

50*7

May 24, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 1 hour

Treadmill: 25:43 / 3 miles

May 23, 2021 Full Body

laaate workout after being at the beach all day. Really had no energy..

BB DL: 315*1 405*1 445*1
HPS: 115*3 130*3 140*1
BB Incline: 205*3 215*3 225*1
Chinups: 10

May 22, 2021 AM: Birdwatching PM: Track

Tried some broad jumping...legs are just too tired from the hiking lately, I'll wait a couple more weeks and I should be good to go.

Birdwatching: 1.5 hours

110*5
Broad Jumping: 9' 0.5" 9' 2" 9' 2"

May 21, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

May 20, 2021 AM: Birdwatching PM: Upper Body

Good session, I felt pretty strong here...I was cutting on slightly higher calories for first couple months. I've reduced them some now (to 2400-2500 calories) for the past couple weeks, and for maybe two weeks more. At the end of those 4 weeks I'll see how things look. I may do a couple days of 3500 calories or something, and then cut back to 2400-2500 again through mid-June when I'm taking a vacation to California. When I get back from that I'll probably do 2400-2500 again, or if I'm satisfied with where I am bump it back to the 2650-2750 range where I'll maintain. I'm trying to hold on to some extra muscle this cutting cycle, we'll see how it goes.

Birdwatching: 2 hours

BB Flat: 225*3 240*3 250*3 265*1 275*1
BB Rows: 235*5 255*5 275*3
Guillotine Press: 155*10, 10
Chinups: 10, 10
Band Laterals: 10, 10
Dead Bugs: 10, 10

May 19, 2021 Lower Body

Good session, no hiking this morning so legs were fresh.

Front Squats: 185*2 205*1 225*1 245*1 265*1 280*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
Suitcase Carries: 45*10

May 18, 2021 Track

Felt good, Achille's is still sore, but legs were a bit fresher since I didn't go birdwatching first this morning.

50*8

May 17, 2021 AM: Birdwatching PM: Treadmill

Treaded for 2 miles here to preserve my legs a bit.

Birdwatching: 3 hours

Treadmill: 17:09 / 2 miles

May 16, 2021 AM: Birdwatching PM: Full Body

I'm tired. achilles tendons are starting to get sore when I hit the track from all the hiking volume. Probably getting to the point of the birdwatching season where we're almost past peak. At that point I'll cut back on the volume there, which should help things. In the meantime my legs are fatigued. I'm trying something with deadlifting where I skip some of the intermediary sets as I ramp up. Just to temporarily cut back on volume as long as I'm hiking around so much.

Birdwatching: 3 hours

BB DL: 315*1 405*1 445*1 465*1
HPS: 115*3 130*3 140*2 150*X blah
BB Incline: 205*3 215*3 225*2 235*2
Pullups (Snatch-Grip): 8, 7, 5
Snatch-Grip OH Carries: 120*5 round trips
Rollouts: 10

May 15, 2021 AM: Birdwatching PM: Track

Birdwatching: 3 hours

110*4

May 14, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 3 hours

Treadmill: 25:43 / 3 miles

May 13, 2021 AM: Birdwatching PM: Upper Body

I was pretty full for this workout, didn't wait long enough before hitting the weights.

Birdwatching: 2 hours

BB Flat: 225*3 240*3 250*3 260*1 265*1
BB Rows: 225*5 250*5 275*3
Guillotine Press: 155*10, 10
1.5 Pullups: 4 too ful
Band Laterals: 10, 10,
Dead Bugs: 10, 10

May 12, 2021 AM: Birdwatching PM: Lower Body

I was pretty hungry here, and legs were tired from all the hiking the last few days.

Birdwatching

Front Squats: 185*2 205*1 225*1 245*1 265*1 280*1
1/4 Pin Squats: 365*3 405*3 435*1
Split Jerk: 170*1, 1
Snatch-Grip RDL: 28585 315*5 335*5
Suitcase Carries: 45*10

May 11, 2021 AM: Birdwatching PM: Track

Birdwatching: 2 hours

50*8

May 10, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2.5 hours

Treadmill: 25:43 / 3 miles

May 19, 2021

May 9, 2021 AM: BIrdwatching PM: Full Body

Was pretty tired for the full body workout, definitely feeling the impacts of all the early morning hiking...Also, rather than counting steps, I'm counting round trips across my cellar for the carries.

Birdwatching: 2.5 hours

BB DL: 315*1 365*1 405*1 435*1 455*1
HPS: 115*3 130*3 140*2 150*2
BB Incline: 205*3 215*3 225*3 235*1, X blah
Pullups: 45*3, 2 exhausted
Snatch-Grip OH Carries: 115*5 round trips.
Rollouts: 10

May 8, 2021 AM: Birdwatching PM: Sprinting

Long hike / birdwatching this morning at Parker River for 5 hours, was tapped for the 110s...

Birdwatching: 5 hours

110*4

May 7, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2.5 hours

Treadmill: 25:43 / 3 miles

May 6, 2021 AM: Birdwatching PM: Upper Body

Long birdwatching session earlier....later on focused on form with guillotine pressing. I feel like I was starting to cheat a bit on them, moving the bar down my chest as opposed to going off my throat.

Birdwatching: 3 hours

BB Flat: 225*3 240*3 250*3 260*1 265*1
BB Rows: 225*5 250*5 275*3
Guillotine Press: 155*10, 10
20 second pullups: 1, 1
JM Presses: 135*9
Band Laterals: 10, 10

May 5, 2021 Lower Body

Good stuff here, feel like front squats are proceeding well....sprinting season should really take off next couple weeks. I'm hoping that doing the 1/4 squats instead of full ones will help keep my legs fresh as well as give me a really strong burst off the starting line.

Front Squats: 185*3 205*3 225*2 240*2 260*1 275*
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Split Jerk: 170*1, 1
Snatch-Grip RDL: 285*5 315*5 335*5
Suitcase Plate Carries: 45*10

May 4, 2021 Sprinting

50*6

May 3, 2021 AM: Birdwatching PM: Treadmill

Birdwatching: 2.5 hours

Treadmill: 25:43 / 3 miles

May 2, 2021 AM: Birdwatching PM: Full Body

I was pretty tired after birdwatching this morning, so the workout was a bit abbreviated...

Birdwatching: 2.5 hours

BB DL: 315*1 365*1 405*1 435*1
HPS: 115*2 130*2 140*2 150*2
BB Incline: 205*3 220*3 235*2
1.5 Pullups (Snatch-Grip): 4, 3

May 14, 2021

May 1, 2021 AM: Birdwatching PM: Sprinting

Nice weather out...legs were definitely tired after hiking around this morning, kept sprinting to 5 110s

Birdwatching: 2.5 hours

110*5

April 30, 2021 AM: Birdwatching PM: Treadmill

It has begun....went birdwatching for 2 hours this morning, legs weren't too shot after...

Birdwatching: 2 hours

Treadmill: 25:43 / 3 miles

April 29, 2021 Upper Body

Good little bump up in flat benching there, I may reduce weight on guillotine pressing to focus on the form, I think I'm starting to cheat some on it and not go to my throat.

BB Flat: 225*3 240*3 250*3 260*1 265*1 270*1
BB Rows: 225*5 250*5 275*3
Guillotine Press: 175*10, 10
Snatch-Grip Pullups: 8, 6
JM Presses: 135*8
Band Laterals: 10, 10
Dead Bugs: 10, 10

April 28, 2021 Lower Body

Good session....birdwatching season is about to heat up so my legs are going to be pretty tired next 2-3 weeks, hopefully weights stay up.

Front Squats: 185*3 205*3 225*2 240*3 260*1 275*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Split Jerk: 155*2 170*1
Snatch-Grip RDL: 285*5 315*5 335*5
Plate-Suitcase Carries: 45*10

April 27, 2021 Sprinting

50*6

April 26, 2021 AM: Incline Walking PM: Treadmill

IW: 4% / 60 minutes / 3 miles

Treadmill: 25:43 / 3 miles

May 11, 2021

April 25, 2021 Full Body

Bit flat here, missed 150 on hanging power snatches...although I did deadlifts first today. I'll do them first the next couple weeks, and then switch back to snatches first again...

BB DL: 315*1 365*1 405*1 435*1 455*1

HPS: 115*3 130*3 140*3 150*X Blah 130*4

BB Incline: 205*3 215*3 225*3 235*2, 1

1.5 Chinups: 5, 4

Snatch-Grip OH Carries: 130*142

Rollouts: 10

May 5, 2021

April 24, 2021 Sprinting

Gorgeous out...great sprinting weather

110*7

April 23, 2021 Incline Walking

Quick session, had to leave early this morning for a day trip...

Treadmill: 17:09 / 2 miles

April 22, 2021 PM1: Upper Body PM2: Treadmill

Good session, did the 260 as a cluster to make sure I got all 3 reps...I can't run tomorrow so did the treadmill after this workout

BB Flat: 225*3 240*3 250*3 260*1, 1, 1
BB Rows: 225*5 250*5 270*3
Guillotine Press: 175*10, 9
Snatch-Grip Pullups: 8, 6
Close-Grip Bench Press: 200*5, 3
Band Laterals: 10, 10
Dead Bugs:10, 10

Treadmill: 17:09 / 2 miles

April 21, 2021 AM: Incline Walking PM: Lower Body

Not bad, getting used to front squats...

Incline Walking: 4% / 20 minutes / 1 mile

Front Squats: 185*3 205*3 225*2, 2 255*1 275*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Split Jerk: 165*3, 3
Snatch-Grip RDL: 285*5 315*5 335*5
Plate Suitcase Carries: 45*10

April 20, 2021 Sprinting

Beautiful out!

50*9

April 30, 2021

April 18, 2021 AM: Birdwatching PM: FUll Body

Did some morning birdwatching, hiking around a local spot....afternoon was a full body workout. Wasn't too fatigued from the hiking.

Birdwatching: 90 minutes

HPS: 115*3 130*3 140*3 150*1
BB DL: 315*1 365*1 405*1 435*1 455*1
BB Incline: 205*3 215*3 225*3 235*2
Snatch-Grip Pullups: 9, 7
Snatch-Grip Overhead Carries: 130*130
Rollouts: 10

April 17, 2021 Sprinting

110*4

April 16, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

April 15, 2021 Lower Body

Going well here, felt strong...front squats were decent....IT band on the left is still hurting a bit, need to experiment with foot positioning on it, and making sure I'm pushing off evenly on both legs from the bottom.

Front Squats: 185*3 205*3 225*2, 2 255*1 275*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
SPlit Jerk: 155*5 165*3
Snatch-Grip RDL: 285*5 315*5 335*5
Plate Suitcase Carries: 45*10

April 28, 2021

April 14, 2021 AM: Incline Walking PM: Upper Body

Not terrible....

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 225*3 240*3 250*3 260*1, 1, 1
Head-Supported Rows: 145*5 155*5 165*5
Guillotine Press: 175*10, 10
Snatch-Grip Pullups: 8, 6
Close-Grip Bench: 200*6,5
Dead Bugs: 10, 10

April 13, 2021 Track

50*8

April 12, 2021 Treadmill

Treadmill: 25:43 / 3 miles

April 11, 2021 Full BOdy

Felt really tired, flat for some reason....no pop really at all...

HPS: 115*3 130*3 140*1, 2
BB DL: 315*1 365*1 405*1 435*1
BB Incline: 205*3 215*3 225*3 235*1, X
Snatch-Grip Pullups: 9, 7
Snatch-Grip OH Carries: 130*125
Rollouts: 10

April 22, 2021

April 10, 2021 AM:Sprinting PM: Birdwatching

It was gorgeous out today, almost 80, not a cloud in the sky....did track work early then went birdwatching up at Crane Beach later on, it was tough sledding, about 3 hours in sandy terrain.

110*5

Birdwatching: 3 hours

April 11, 2021

April 9, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 30 minutes / 1.5 miles

Treadmill: 25:43 / 3 miles

April 8, 2021 Sprinting & Broad Jumping

The weather was gorgeous, decided to do some broad jumping at the end of this session...I'm still a bit heavy for that though, jumps weren't very good, and I lacked explosiveness. Still fun to do them though.

50*8
Broad Jumping: 8' 7", 8' 8", 9' 4", 9' 4"

April 7, 2021 AM: Incline Walking PM: Upper Body

Again, felt pretty flat here...It's not that the weights suffered; I just didn't have much pop on them. Also, I'm switching to my spring/summer/fall schedule of prioritizing sprinting. So Saturday & Tuesday will be sprint days, the full body workout goes from Saturday to Sunday, and my lower body day goes from Tuesday to Thursday. Upper body day stays on Wednesday. That'll start this coming Saturday. For this workout I ran out of steam on the split jerks, those are probably getting moved to lower body day...snatch grip pullups I dropped reps from the full-body workout; all the back/chest work before them obviously fatigues me, so the reps shouldn't be as high as they are during my other workout where I employ them.

Incline Walking: 4% / 60 minutes / 3 miles

Bench Press: 225*3 240*3 250*3 260*1
Head-Supported Rows: 145*5 155*5 165*5
GUillotine Press: 175*10, 10
Split Jerk: 155*5 165*2 - ran out of steam
Snatch-Grip Pullups: 6, 5
Close-Grip Bench Press: 200*5, 4
Seated-Band Laterals: 10, 10
Dead Bugs: 10, 10

April 6, 2021 Lower Body

Week 2 of front squats / 1/4 pin squats....so far so good. did more warmup this time and my legs felt great. Also taking a wider stance on front squats seems to work better for my knees / IT bands.

Front Squats: 185*3 205*3 225*1, 1, 1, 1, 1 250*1 270*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Lunges: 135*5
Snatch-Grip RDL: 285*5 315*5 335*5
Plate Suitcase Carries: 45*10

April 5, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

April 4, 2021 Sprinting

A bit cool out...still loving these new spikes..

110*5

April 3, 2021 Full Body

I felt oddly week on incline benching, even my warmups felt heavier than they should...just one of those days I guess. Snatch-Grip pullups I got 7 & 7; I've added them in recently to switch things up a bit and make for a more challenging pullup variant.

HPS: 115*3 130*3 140*3 150*3
DL: 315*1 365*1 405*1 435*1 455*1
BB Incline: 205*3 215*3 225*3 235*1, 1
Snatch-Grip Pullups: 7, 7
Snatch-Grip Overhead Carries: 130*127
Rollouts: 10

April 2, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 25:43 / 3 miles

April 1, 2021 April Fool's Day Sprinting

50*5

March 31, 2021 AM: Incline Walking PM: Upper Body

Felt good here, a bit flat on benching, but otherwise good, got 175 for 10 on both sets of guillotining for the first time. I think the extended incline walking in the morning saps me just a little bit. Not enough to ruin the workouts, but enough to make it more difficult. My strategy this year is to use the incline walking during the early part of the cut, but once I hit my goal I'm not going to keep doing them. I did that last summer and I think I cut off too much. Maybe I'll do it like twice per week for a half hour or something, or once per week, but definitely not with the intensity I was last summer.

Incline Walking: 4% / 60 minutes / 3 miles

BB Flat: 225*3 240*3 250*3 260*1,1
Head-Supported Rows: 145*5 155*5 165*5
Guillotine Press: 175*10, 10
Split Jerk: 145*5 155*5
Snatch-Grip Pullups: 6, 5
Close-Grip Bench Press: 200*5, 4
Band Laterals: 10, 10
Dead Bugs: 10, 10

March 30, 2021 AM: Incline Walking PM: Lower Body

Starting this front squat experiment, went decent...did a cluster at 225 in the middle there. I went into working sets too quick I think; I'm used to doing front squats in the middle of my workouts, so I need to be mindful of that. Also doing 1/4 squats from pins, it's probably more like 1/3 squats, but whatever. I'm focusing on an explosive burst off the pins. I'm going to keep up with this for the next ~8 weeks and see how it goes.

Incline Walking: 4% / 30 minutes / 1.5 miles

Front Squats: 185*3 225*1,1,1,1,1 250*1 265*1
1/4 Pin Squats: 365*3 405*3 435*3 455*3
Lunges: 135*5
Snatch-Grip RDL: 285*5 315*5 335*5
Plate Suitcase Carries: 45*10

April 7, 2021

March 29, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 60 minutes / 3 miles

Treadmill: 25:43 / 3 miles

March 28, 2021 Sprinting

A bit chilly....

110*4

March 27, 2021 Full Body

Good session here; moving front squats to my lower body day, which shortens up this session a bit..overall numbers look good. Still able to pull good weight on deadlifting even with the hanging power snatches done ahead of them. The snatches also have gone up a bit on account of their lead-off position.

HPS: 115*3 130*3 140*3 150*2
BB DL: 315*1 365*1 405*1 435*1 455*1
BB Incline: 205*3 215*3 225*3 235*2
Slow 1.5 PUllups: 2, 2, 1
Snatch-Grip OH Carries: 130*125
Rollouts: 10

March 26, 2021 AM: Incline Walking PM: Treadmill

IW: 4% / 40 minutes / 2 miles

Treadmill: 25:43 / 3 miles

March 25, 2021 Sprinting

Decent weather...I love these spikes...can't wait to see how they perform in the later spring / summer

50*6

March 24, 2021 AM: Incline Walking PM: Upper Body

Not too bad...

Birdwatching: 1 hour

BB Flat: 225*3 240*3 250*3 260*2
Guillotine Press: 175*10, 10
BB Rows: 250*3, 3, 3
Snatch-Grip Pullups: 5, 4
Band Laterals: 10, 10
Dead Bugs: 10, 10

Link List