Throwing Around Cylinders of Metal: November 2021

November 29, 2021

November 15, 2021 AM: Incline Walking PM: Treadmill

Incline Walking: 4% / 40 minutes / 2 miles

Treadmill: 17:09 / 2 miles

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...