February 16, 2015 Lower

• Olympic Squats: 225*3 275*2 300*1 315*1 335*1 355*1
• Front Squats: 225*1 275*1 
• Good Mornings: 225*1 245*1
• Hexbar Farmer's Walks: 275*100 275*81
• Standing Calves: 220*1 240*10
• Dead Bugs: 10, 10

Olympic squats taxed me pretty hard here, great times!

February 15, 2015 Conditioning

• Shoveling: 45 minutes
• Burpees: 15, 9, 10
• KB Snatches: 20*10

Just some light stuff here after having to shovel more f'ing snow. Ugh. 

February 13, 2015 Upper / Lower

• Deadlifts: 315*1,1,1,1,1 deload week
• Hanging Power Snatches: 95*4 115*4 135*3 145*2
• Incline Bench Press: 225*1 245*1 265*1 - left tri felt weird
• Unilateral BB T-Bar Rows: 160*3 170*2
• Suitcase Carries: 30*100 30*100
• DB Reverse Laterals: 25*8 25*6

I fell way behind updating this....I'm entering this on March 12.  Suitcase carries were kept light, trying to really keep form better on these instead of listing over to one side. 

February 11, 2015 Dodgeball!

• Dodgeball: 90 minutes

New balls!  One of the players bought a bunch of new balls. SO nice to have these things.  

February 10, 2015 Lower Body

• Squats: 315*2 350*1 370*1 385*1
• Front Squats: 275*1 300*1 315*1
• Bench Press: 225*3 250*1 265*1 275*1 285*1 295*1 305*X
• Sternum Pullups: 6, 5, 4
• Standing Calves: 220*10 240*10 
• Dead Bugs: 10, 10

My car broke down last week and we had shiteous weather, so it seemed like a good time to take a few days off and rest up. Back at it yesterday, and with a double session today, after yet another f*cking blizzard yesterday.  Benching I tried putting my pinkies on the knurling instead of my pointers, bringing my grip in a couple inches on each side.  Didn't effect me as much as I thought, and I definitely felt it a bit more in my triceps.  Probably would've had 305 if I hadn't squatted first. 

February 8, 2015 Conditioning

• Hex Farmers: 275*100 275*77 275*60
• Broad Jumps: 9' 0", 8' 10", 8' 11", 9' 0", 8' 6" (I guess farmers exhausted me), 9' 0", 9' 1", 9' 6.5" TIES PR, 9' 4", 9' 4", 9' 0"

Good session, I guess doing farmers first really fatigued me. Had to dig deep for those last several jumps. In the future I should probably do the broad jumps first, and then carries after if I'm doing them that day. 

February 3, 2015 Upper Body

• Bench Press: 22583 245*3 265*2 285*1 305*1
• BB Rows: 185*3 225*3 250*3
• Push Press: 185*3 205*3 225*1
• DB Farmers: 75*100 75*80

Good times, still over 300 on benching, bb rows are progressing with good form. Back to push pressing as well, went really well!  

February 2, 2015 Lower Body

• Squats: 315*1 350*1 370*1 390*1
• Front Squats: 275*1 295*1 315*1
• Good Mornings: 225*1 250*1
• Dead Bugs: 10, 10
• Standing Calves: 200*10 220*10

Good times, still hanging around 390 on squatting, haven't really ramped to a PR recently, probably will try in a few weeks.  

February 1, 2015 Conditioning

• Broad Jumps: 8' 10.5", 9' 2.5", 9' 3", 9' 2.5", 9' 3", 9' 2", 9' 2.5", 9' 5.5", 9'1", 9' 5", 9' 2", 9' 3", 8' 11", 9' 2", 8' 10", 9' 1", 8' 10"
• Weighted Box Jumps (24"): 10*10
• Weighted Box Jumps (31"): 10*5
• Battling Rope-Rope Slam S.S.: 50-10 50-10

Good session! No PRs on broad jumps but I didn't have a lot of pop today so that's not surprising. Did some weighted box jumping as well, I'm going to be incorporating more of this stuff as I get into the cut more. 

January 30, 2015 Upper

• Incline Bench Press: 225*1 250*1 270*1 225*2
• Sternum Pullups: 25*3 25*2 25*2
• Seated Press: 180*1 190*1 200*1 TIES PR
• T-Bar Rows: 170*2 170*2 170*2
• Hex Farmers: 315*55 315*37 275*57

Really strong on the bench, the 270 went up nice and smooth.  Rest of session went well too.  Good times.