- Treadmill: 25:43 / 3 miles
February 26, 2021
February 24, 2021 Upper Body
Blah on the 255, thought I'd get 4 for sure...Split jerks went well here. Threw some slow pullups in here too...toasted my lats. Too much volume here though, moving the carries to end of leg day, those shouldn't hit my upper body enough to impact this session.
- BB Flat: 205*5 220*5 235*5 255*3 11:50
- Guillotine Rows: 170*10, 9 7:10
- Head-Supported Rows: 145* 155*5 165*5 3:42
- Split Jerk: 140*5 150*5 5:46
- Slow Pullups: 26 seconds, 30 seconds
- 1.5 Pullups: 2 3:30 with slow pullups
- Close-Grip Bench Press: 200*6 205*5 5:56
- Band Laterals: 10, 10 2:10
- Suitcase Carries: 45*10 3:40
- Dead Bugs:10, 10 2:03
- Total: 45:36
February 23, 2021 Lower Body
Not bad...Thought I was going to die on the 355 squat set. Also rotated calves in here since I moved the overhead carries to full body day. I think next week I'll do the suitcase carries here as well, too much volume on upper body day this week (see tomorrow's entry)
- Squats: 275*5 305*5 335*5 355*4 17:20
- Split Squats: 135*5 4:40
- Lunges: 135*5 5:11
- Sntch-Grip RDL: 285*5 315*5 335*5 7:30
- BB Calves (Slooow): 135*10 225*10 7:01
- Total: 41:45
February 22, 2021 Treadmill
Back to 3 miles, easily I might add...not sure what Friday was about..
- Treadmill: 25:432 / 3 miles
February 21, 2021 Sprinting
Treacherous....footprints are covered with snow so you can't see them, and they're frozen so it's like hitting a landmine...
- 50*4
February 21, 2021
February 20, 2021 Full Body
I led off with hanging power snatches here, something I'll continue doing. It helps get the blood flowing and loosens everything up, so I should really be doing them before deadlifting. One note, on sternum pullups my shoulders hurt for some reason, had to cut the sets short each time. They feel fine afterward, so not sure what that was about. Lastly, I moved snatch-grip overhead carries here, since I had been doing them on leg day at the end. But they tax my shoulders pretty hard, and I'm wondering if there was lingering fatigue when I would do my upper-body workout the next day. Since I snatched earlier in the workout I can't get the 140 up again, so had to use 130.
- HPS: 115*3 135*3 140*3, 3 7:05
- DL: 315*1 365*1 405*1 445*1 465*1 9:12
- BB Incline: 190*5 205*5 215*5 225*4 13:17
- Front Squats: 225*1 250*1 5:28
- Sternum Pullups: 5, 3, 3 3:53
- Snatch-Grip OH Carries: 130*130 5:22
- Rollouts: 10 1:52
- Total: 46:17
February 19, 2021 Treadmill
My lungs felt horrible here, it felt like I was breathing molasses and they just couldn't keep up. Maybe I ate too soon beforehand? It didn't really feel like that though. Not sure what happened, regardless I couldn't get the full 3 miles in.
- Treadmill: 17:09 / 2 miles
February 18, 2021 Sprinting
I headed over to the track to see how much snow there was....there was quite a bit still, and there's frozen footprints, covered by more snow, that sort of acted like landmines. Fortunately the football field in the middle was partially plowed so I ran on that.
- 50*5
February 17, 2021 Upper Body
I didn't have much time here...also I felt bloated. Not sure why. Anyway, I dialed back weight on first two sets of benching, which let me get 5 reps on 250 here, so up to 255 next week.
- Bench Press: 205*5 220*5 235*5 250*5
- Guillotine Press: 170*10, 9
- Head-Supported Rows: 145*5 155*5 165*5
- Split Jerk: 140*5, 5
February 16, 2021
February 16, 2021 Lower Body
Lowering weights on earlier squat sets netted me an extra rep at 365. My left IT band or that area was super sore today, no matter how much I rolled/stretched. Also, moving split jerks to upper body day tomorrow. I think it's fatiguing my upper body a bit, which is not what you want before a bench-press day. I'll see if I have anymore "spring" tomorrow. Also, may do the same with the Snatch-Grip Overhead carries...they hammer my delts. May move those to the full-body day, and move the waiter walks to this session.
- Squats: 275*5 305*5 335*5 365*3 18:01
- Split Squats: 135*5 4:08
- Lunges: 135*5 4:16
- Snatch-Grip RDL: 285*5 315*5 335*5 11:31 (was hemming and hawing about split jerks before this, added a couple minutes)
- Snatch-Grip OH Carries: 140*140 3:55
- Total: 41:51
February 15, 2021
February 13, 2021 Full Body
I think I'm lower incline weights next week for first few sets, as noted before on other exercises, I'm just tapped out by the time I get to the heaviest set. Going for 190, 205, 215, 225, and see if that makes a difference on the final set. Because 225 should not be that hard for me here, I feel like if I just did a few warmup sets I could get it for 8 reps. Timed session again here...did a couple less sets, so it was quicker. Also, ordered 10 lbs. plates....only 1 arrived. But hey, I can match it with 2 5s on the other side and do some weights I couldn't before. Started here with snatches...they really are easier without the anterior pelvic tilt..
- DL: 315*1 365*1 405*1 445*1 465*1 8:44
- HPS: 115*3 135*3 140*3, 3 8:50
- BB Incline: 205*5 210*5 215*5 225*3 13:28 (with front squat setup)
- Front Squats: 225*1 250*1 3:29
- Sternum Chinups: 7, 5, 5 5:08
- Suitcase Carries: 45*10 4:32 4:32
- Rollouts: 10 2:53
- Total: 47:07
February 10, 2021 Upper Body
Not bad....May drop weight on 2nd to last bench press set, maybe by 5 lbs. Also, guillotine presses are an amazing strength/size builder for your pecs. I feel like I've added a ton of mass across my chest/shoulders the past 6+ weeks of doing them.
- BB Flat: 210*5 225*5 240*5 250*4
- Guillotine Press: 170*10, 9
- Head-Supported Rows: 145*5 155*5 165*5
- 1.5 Pullups: 5, 4
- Close-Grip BP: 200*6 205*5
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
February 9, 2021 Lower Body
Started off good here, only got 2 on 365 again, I think maybe the set before needs to be a few pounds lighter because I'm pretty gassed after it. Also, times this one...47 minutes. I need to take longer breaks between squatting sets than I do for deadlifting, hence this session being almost as long as a full-body one.
- Squats: 285*5 315*5 345*5 365*2
- Split Squats: 135*5
- Lunges: 135*5
- Split Jerk: 130*5
- Snatch-Grip RDL: 285*5 315*1 335*5
- Snatch-Grip OH Carries: 130*130
- Total: 47:00
February 7, 2021 Sprinting
Track is covered in frozen snow and ice with potholes in the snow...probably going to use the treadmill for the next couple of sprinting workouts until this stuff melts a bit...
- 110*4
February 6, 2021 Lower Body
I felt really good here, I also have decided to time a few of these workouts. One of the ways to increase the benefit of a workout is to do it quicker. My goal would be to get this session into a 45 minute time-frame. I think timing it today helped keep me from letting inter-set rest periods drag on too long, especially on earlier sets when I'm using lower weights. Times after each exercise type are the total spent performing them. You can see at the end with pullups I was starting to fatigue from the more compact time schedule. I'm curious to see how those later sets shape up as I get used to slightly quicker workouts.
- DL: 315*1 365*1 405*1 435*1 455*1 475*1 7:30
- HPS: 115*3 130*3, 3, 3 9:28
- BB Incline: 205*5 210*5 215*5 225*3 blah 185*8 13:14 (with set-up for front squats)
- Front Squats: 225*1 250*1 5:17
- Pullups: 45*3, 2, 2 BW*6 5:24
- Suitcase Carries: 45*10 5:39
- Rollouts: 10, 10 2:10
- Total: 48:50
February 3, 2021 Upper Body
I need to stop using oatmeal as my 'carby' meal before working out. It sits like lead in my stomach, and I go from feeling overly full to being starving in the span of about 5 minutes. In this case I started the workout about 75 minutes after finishing my meal. At about 15 minutes in I was famished and my stomach was melting with acid.
- BB Flat: 210*5 225*5 240*5 250*3
- Guillotine Press: 165*10, 10
- Head-Supported Rows: 145*5 155*5 165*5
- 1.5 Pullups: 5, 4
- Close-Grip BP: 200*6 205*4
- Band Laterals
- Dead Bugs: 10, 10
February 2, 2021 Lower Body
Had to jump from 350 to 365 on squats...felt a bit flat, got 2 reps only on 365..not sure why, should've had at least 3.
- Squats: 285*5 315*5 335*5 365*2
- Split Squats: 135*5
- Lunges: 135*5
- Split Jerk: 130*5, 5
- Snatch-Grip RDL: 285*5 315*5
- Snatch-Grip OH Carries: 130*140
January 30, 2021 Full Body
I was still sort of full here, didn't seem to hurt any though. Kept focus on avoiding anterior pelvic tilt on the snatches and rollouts.
- BB DL: 315*1 365*1 405*2 435*1
- HPS: 115*3 130*3, 3, 3
- BB Incline: 205*5 210*5 215*5 225*4 185*7
- Front Squats: 225*1 250*1
- Pullups: 10, 8, 7
- Suitcase Carries: 45*10
- Rollouts: 10
January 27, 2021 Upper Body
Really focusing on pinching shoulder blades on benching, I tend to flatten out when benching and lose power on the last couple reps. Seemed to pay off here...It worked really well on close grip benching as well, the 200 was very easy.
- BB Flat: 205*5 225*5 235*5 245*5
- Guillotine Press: 160*10, 10
- Head-Supported Rows: 145*5 155*5 165*5
- 1.5 Chinups: 5, 5
- Close-Grip Bench Press: 190*6 200*6
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
January 26, 2021 Lower Body
Good session, time to up weight on squats, can't do 355 since I don't have 2 extra 10s, still waiting on that. Been looking, none in stock.
- Squats: 280*5 310*5 330*5 350*5
- Split Squats: 135*5
- Lunges: 135*5
- Split Jerk: 130*5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Snatch-Grip OH Carries: 130*130 absolute toast...
January 23, 2021 Full Body
Good session...On rollouts I focused on making sure I had no anterior pelvic tilt; I've been reading lately, and it seems that creates a lot of issues with athletic performance, and I also have a suspicion it can cause problems with the core as well. I noticed these didn't hurt at all when I corrected for the tilt. I also tried to make sure I had none when performing the snatches, and they were much easier as well.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3 130*3, 3, 3
- BB Incline: 205*5 210*5 215*5 225*4
- Front Squats: 225*1 250*1
- Pullups: 45*4, 3, 3
- Suitcase Carries: 45*10
- Rollouts: 10
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